Can Anxiety Be Turned into Excitement Instead?

Adrenaline is a good thing. We need it when we’re ready to make a big move in our lives or when we want to rev ourselves up for a competition or give a presentation. When the adrenaline flows, our heart may beat a little faster and our breath may feel shallow. “Butterflies” may take flight in our stomach.

That adrenaline is helping us prepare for what excites us. Because we’re gearing up to go outside of our usual comfort zone, our body is equipping us with the necessary go juice.

Anxiety has some of the same characteristics as excitement. It too generates adrenaline flow, rapid heartbeat, shallow breath, and stomach butterflies. Oddly, these responses are all designed to help us when we’re anxious, just as they are when we’re excited. Yet they feel much less pleasant.  

Is there anything you can do to shift from anxiety to the more positive feeling of excitement? With gentle awareness and practice, it is possible.

But first, a word of caution. Anxiety can range from mild apprehension about whether we are going to make a good impression to an almost paralyzing immobility. The more extreme, paralyzing states of anxiety are usually a residue from trauma earlier in our life. This type of deep-seated anxiety is best dealt with in therapy or through other professional treatment. 

Yet, regardless of the anxiety level you might feel, here are a couple simple things you can do to ease your discomfort and enjoy a sense of excitement instead. 

1)    Rehearsing. Who would think you could rehearse excitement?! Well, try this. Imagine a time when you felt genuinely excited – thrilled about seeing something you treasure or getting a diploma, for example. Step back into that scene and feel the stomach butterflies, the pulsing energy in your body. Feel the joy and anticipation. Pay attention to how you are sitting or standing, how you hold your head, how you are breathing. 

Now shift your attention to something coming up that you fear will make you a little anxious. Bring forward the feelings of excitement you just had and let them flood through you. See yourself and feel yourself stepping into a moment of success. Let your body assume the same state as it did when you felt the excitement. Experience yourself as confident and deserving. That same adrenaline boost you had for your exciting moment can now prepare you for a positive experience, reducing the likelihood of it turning into anxiety.

2)    Mindful attention to your body. When a bit of anxiety starts to arise, that’s a good time to practice mindfulness. The first thing to do is to feel your feet. That may sound strange, but giving your attention to your feet will actually help you feel “grounded.” You’ll find yourself feeling more balanced, standing up straighter. 

Next, notice your breathing. Without making any big effort to do so, see if you can slow your breathing just a little. Continue paying attention to your breath with curious interest, and notice your breathing getting slower and slower, maybe getting to the point where you inhaling only five times a minute. Put one hand on your belly to feel the breath dropping all the way down into your abdomen. Now gently try putting a smile on your face, and see how that feels. 

These body awareness activities are likely to slow the adrenaline flow in your body a little and/or to allow you to redirect it to finding enthusiasm and excitement instead.

These two simple activities can help to tame your anxiety, allow you to find more enjoyment, and experience positive adrenaline flow in your life.