Exploring Anxiety: Understanding Its Biological Roots and Cultivating Inner-Compassion
- Sonia Scussel
- 7 days ago
- 3 min read
Anxiety is a natural response to stress and uncertainty, a built-in mechanism that keeps us alert and safe. However, it can quickly become very limiting when it persists, intensifies, or spirals into panic. Understanding the biology behind anxiety, along with developing inner compassion, offers a pathway to managing it with greater resilience.
Behind Anxiety: Biological and Genetic Factors
Anxiety is not just a mental state but is also deeply rooted in biological and genetic factors. Here’s a closer look at how these elements contribute to anxiety:
Family History. While this may suggest a genetic predisposition, the repeated exposure to anxious reactions within the family is more likely to influence similar patterns.
Brain chemistry: Chemical imbalances in the brain, particularly in neurotransmitters like serotonin, norepinephrine, and gamma-aminobutyric acid (GABA), are linked to anxiety. These chemicals play crucial roles in regulating mood and stress responses, and imbalances can lead to heightened anxiety and difficulty managing stress.
When we integrate our experiences in a coherent way, we improve our ability to regulate emotions and to navigate the complexities of life with more ease.
Dan Siegel
Hormonal Influences: Hormones, such as cortisol and adrenaline, play a central role in the stress response. When stress or anxiety becomes chronic, these hormones can remain elevated, reinforcing a cycle of hyperarousal and anxiety.
Meanwhile, in the Brain: the brainstem triggers a stress response, releasing hormones like cortisol and adrenaline to help us deal with perceived threats. The limbic system, the emotional part of the brain, becomes aroused, increasing feelings of distress. Consequently, the thinking part of the brain, the prefrontal cortex, struggles to respond effectively, keeping the body in a state of ongoing alertness.
The Role of Inner Compassion in Navigating Anxiety
Understanding the biological aspects of anxiety helps us make sense of what’s happening in the brain, but insight alone doesn’t resolve anxiety. Real change comes from meeting anxiety with care, not resistance. This compassionate approach supports a more integrated and steady way of moving through anxiety.
Self-compassion is simply giving the same kindness to ourselves
that we would give to others.
Kristin Neff
Improving Self-Awareness: By becoming aware of your inner world your anxious thoughts, tight chest, or fear of judgment, you begin the integration process. Turn toward your experience with curiosity, not fear.
Practising Self-Kindness: Just as a caregiver soothes a distressed child, you can learn to attune to your inner experience, saying to yourself: "I’m here. I see you. You’re not alone." This kind of self-attunement builds integration and emotional regulation.
Embracing the Whole: Your anxiety is not the whole of you, it’s one part trying to protect you. Integration means making space for this part while also holding the broader context of who you are: capable, caring, and more than this moment.
Creating Inner Harmony: Inner-compassion is the process of integrating the parts of you that are in pain, anxious, or afraid, so that instead of living in fragmentation, you live in coherence. This isn’t about achieving perfection and always being calm. It’s about building an internal relationship of acceptance, making healing possible.
Mindsight is the ability to perceive the mind, to be aware of our own and others’
Dan Siegel
Making Room for Imperfection: Integration isn’t about perfection; it’s about flexibility. When you allow yourself to make mistakes, you honour the fragility of being human. Forgiving yourself means embracing all parts of your journey, especially the messy, anxious, or uncertain ones. Every part is essential to your unfolding story.
Reach Out for Positive Connections: Human brains are wired for connection. When you reach out to trusted others, friends, family, or professionals, you activate the brain’s capacity for co-regulation. This kind of support doesn’t just comfort; it helps organise your inner world. Safe relationships support internal integration by mirroring your emotional experience, helping you make sense of it.
Living in the Present Moment: Living in the present is one of the most effective ways to reduce anxiety. When we stay focused on the here and now, we break free from the cycle of worry about past mistakes or future uncertainties. By grounding ourselves in the present, we create space for clarity, allowing us to respond to anxious feelings with more balance.
Imperfections are not inadequacies;
they are reminders that we’re all in this together.
Brené Brown
Final Thoughts
Understanding anxiety involves not only recognising the role of the brain, but also learning to relate to our inner experiences with compassion and curiosity. This blog has drawn inspiration from the work of Richard Schwartz, Daniel Siegel, Kristin Neff, Steven Hayes and others whose insights continue to shape a deeper understanding of emotional resilience.
Remember, if you're dealing with challenging feelings, you don't have to face everything alone. Find someone you can trust to talk to. A helpline, a support group, your GP or a counsellor can offer support.
Subscribe to this website and get 15 minutes of free online consultations.
