When you feel anxious, it is your body responding to a threat

Tue, 15 April, I was so stressed in the morning that I couldn’t focus. Every time I feel like this, I start to write. In the last two years, my journal has been my savior.

Even though I write every day, I still forget my direction and purpose sometimes.

There is no question that if you feel lost, you feel anxious too. Just to mention, they are like identical brothers. When you don’t give your mind a solid purpose, it starts to wander. Wandering too much is not good for your brain because it feels as if you’re in danger; therefore, it activates the stress systems.

Your body responds to stress in two primary ways:

1- Sympathetic-Adrenal-Medullary (SAM) System: This system mediates the immediate “fight or flight” response. Upon encountering a stressor, the hypothalamus activates the sympathetic nervous system, leading to the release of catecholamines—primarily epinephrine (adrenaline) and norepinephrine (noradrenaline)—from the adrenal medulla. These neurotransmitters prepare the body for rapid action by increasing heart rate, blood pressure, and energy availability. ​

2- Hypothalamic-Pituitary-Adrenal (HPA) Axis: This system governs the prolonged response to stress. The hypothalamus secretes corticotropin-releasing hormone (CRH), stimulating the pituitary gland to release adrenocorticotropic hormone (ACTH). ACTH then prompts the adrenal cortex to produce cortisol, a glucocorticoid hormone that helps mobilize energy reserves and modulate various physiological functions during stress.

When you feel anxious, your body tries to respond to prolonged Lost episodes with stress. Your brain motivation system drives behavior toward desired goals and away from threats. The key points of this framework are the Behavioral Activation System (BAS) and Behavioral Inhibition System (BIS), as proposed by Jeffrey Gray’s Reinforcement Sensitivity Theory. These two systems are integral to understanding emotional regulation and stress response. 

Behavioral Activation System (BAS)

The BAS is sensitive to signals of reward, non-punishment, and escape from punishment. It facilitates approach behavior, leading individuals toward positive outcomes. Neurobiologically, the BAS is associated with the brain’s dopaminergic pathways, including the ventral tegmental area, ventral striatum (notably the nucleus accumbens), and their projections to the prefrontal cortex. These regions are crucial for processing rewards and motivation.​ (1,2)

Behavioral Inhibition System (BIS)

In contrast, the BIS is sensitive to signals of punishment, non-reward, and novel stimuli. It inhibits behavior that may lead to negative or painful outcomes, thereby playing a critical role in avoidance behavior. The BIS is primarily associated with the septo-hippocampal system, encompassing the hippocampus, dentate gyrus, and entorhinal cortex. Additionally, structures such as the orbitofrontal cortex and precuneus are implicated in BIS activity.​ (1,3)

BAS and BIS in Emotional Regulation and Stress Response

Both systems significantly influence emotional regulation and stress responses. High BAS sensitivity is linked to positive affect and goal-directed behavior, while high BIS sensitivity is associated with anxiety and heightened sensitivity to potential threats. Studies have shown that BIS activation correlates with difficulties in emotion regulation, which can mediate the relationship between BIS sensitivity and anxiety or depression . Conversely, BAS activation is associated with adaptive emotion regulation strategies, although the relationship is less pronounced than that observed with BIS. (4)

Emotional Intelligence and Stress

Emotional intelligence is what facilitates people’s connection to each other—how they get along. Emotional intelligence is defined as “the ability to recognize, understand, and manage one’s own emotions and those of others”. (9) Individuals with higher EI levels experience relatively lower occupational stress, greater emotional regulation, improved interpersonal relationships, and enhanced job satisfaction. (10), 11) A study suggests that EI might mainly help by protecting people from the negative effects of stress, rather than directly boosting performance. (12) So, we can interpret a significantly negative relationship between EI and stress levels (13).

The world is filled with stress. It seems stress is an ineradicable part of our lives. It feeds off our resources for free. So, we need to advocate for strategic tools in order to develop stress tolerance.

Maybe you want to take look at this article:
Emotional Intelligence Coaching: Six Strategies to Build Stress Tolerance, Improve EI

Neurotransmitters Involved in Stress Regulation

Several neurotransmitters play pivotal roles in modulating the stress response:

• Dopamine (DA): Stress can enhance dopamine synthesis and release, particularly affecting the mesolimbic pathway, which is associated with reward and motivation. This modulation influences how individuals perceive and respond to stressors. (5)
• Norepinephrine (NE): Beyond its role in the SAM system, norepinephrine acts within the brain to heighten alertness and vigilance during stress. ​
• Serotonin (5-HT): Serotonin contributes to mood regulation and can influence the HPA axis’s activity, thereby affecting the body’s response to stress. (6)
• Gamma-Aminobutyric Acid (GABA): As the primary inhibitory neurotransmitter, GABA counteracts stress by dampening neuronal excitability, promoting relaxation and reducing anxiety.
• Glutamate: This excitatory neurotransmitter can be involved in stress responses, potentially affecting cognitive functions and emotional regulation. ​(7)
• Endorphins: Released in response to stress and pain, endorphins bind to opioid receptors, alleviating discomfort and inducing feelings of well-being. (8)

Integration with BAS and BIS

The BAS and BIS are intricately linked to these stress systems and neurotransmitters:​

• BAS: Associated with the dopaminergic system, the BAS drives approach behaviors toward rewards. During stress, dopamine’s modulation can influence BAS activity, affecting motivation and goal-directed actions.​

• BIS: Tied to the serotonergic and noradrenergic systems, the BIS governs avoidance behaviors in response to potential threats. Stress-induced alterations in serotonin and norepinephrine levels can impact BIS function, influencing anxiety and cautionary responses.

 

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Resources:

1. Karjalainen T, Tuominen L, Manninen S, Kalliokoski KK, Nuutila P, Jääskeläinen IP, Hari R, Sams M, Nummenmaa L. Behavioural activation system sensitivity is associated with cerebral μ-opioid receptor availability. Soc Cogn Affect Neurosci. 2016 Aug;11(8):1310-6. doi: 10.1093/scan/nsw044. Epub 2016 Apr 6. PMID: 27053768; PMCID: PMC4967806.
2. Jung M, Han KM. Behavioral Activation and Brain Network Changes in Depression. J Clin Neurol. 2024 Jul;20(4):362-377. https://doi.org/10.3988/jcn.2024.0148
3. Levita L, Bois C, Healey A, Smyllie E, Papakonstantinou E, Hartley T, Lever C. The Behavioural Inhibition System, anxiety and hippocampal volume in a non-clinical population. Biol Mood Anxiety Disord. 2014 Mar 7;4(1):4. doi: 10.1186/2045-5380-4-4. PMID: 24607258; PMCID: PMC4007806.
4. Serrano-Ibáñez Elena R, Ramírez-Maestre Carmen, López-Martínez Alicia E, Esteve Rosa, Ruiz-Párraga Gema T, Jensen Mark P.Behavioral Inhibition and Activation Systems, and Emotional Regulation in Individuals With Chronic Musculoskeletal Pain. Frontiers in Psychiatry. Volume 9 – 2018
5. Baik, JH. Stress and the dopaminergic reward system. Exp Mol Med 52, 1879–1890 (2020). https://doi.org/10.1038/s12276-020-00532-4
6. Wikipedia – Hypothalamic–pituitary–adrenal axis
7. VeryWellhealth – GABA Uses and Risks
8. VeryWellhealth – Endorphins lower pain and improve mood
9. Blendea et al., 2024
10. Aryal, 2023
11. Hamulić et al., 2024
12. Sinlae et al. 2024
13. Halimatuzzahro & Noviekayati, 2024