Our DNA is reluctant to give up behaviours with a high survival value, and anxiety is right up there with the top ones.

Imagine two Homo sapiens ancestors eating a meal of raw squirrel 300 000 years ago. One enjoys the sunset so much that he ignores the rustling behind a bush. His meal partner, a much wiser individual, becomes alerted to the danger the noise signals, becomes anxious, and runs for safety. While the first Homo sapiens became lunch for a sabre-toothed cat, the second created a memory that, over thousands of years, became part of the species’ DNA.

Even though sabre-toothed cats no longer exist, that ancient gene is activated when you watch an aggressive neighbour raking his leaves onto your lawn, hear that your child was just arrested, or are unsure of your partner’s intentions behind a vague question.

A Roadblock Approach for Managing Anxiety

Nearly 30% of Americans will experience an anxiety disorder in their lifetimes, and anxiety is the most frequent disorder psychologists treat. Although there is considerable variation in psychotherapeutic approaches, few start with the idea that the greater the survival value of a trait, such as anxiety, the more resistant it is to elimination. For those who have found it challenging to manage their anxiety through traditional psychotherapy, try one or more of the following five strategies to disrupt the brain’s attachment to anxiety.

Break the links between situations producing anxiety

Research indicates that recollecting one negative experience frequently activates another negative memory, continuing in a sequence like a chain of dominos. Don’t dwell on a past affront. The longer you recount it, the more negative memories will appear and the greater the anxiety you will experience.

Assume your memories are rarely accurate

Based on extensive research into memory retrieval, even the most honest and objective individuals will provide an account of what they believe happened that will be different from the actual occurrence. Recent studies suggest that the more intense the emotions associated with a memory, the more likely it is to become distorted. Assume that whatever it is you are remembering is not accurate.

Stop retelling the same story

We rarely tell a story only once—especially the negative ones. Every retelling modifies the memory of it, not because you intentionally alter it, but because of the brain’s neurology. The more often memories are raised to consciousness or verbalised, the more distant your recollection will be of the truth. Negative memories are more likely to become more negative with each retelling.

Reduce the emotional impact of the memory

Since one negative thought can trigger others and potentially lead to depression, the sooner you stop a negative thought, the less likely it is to spiral out of control. Systematic desensitisation is an effective technique that gradually reduces the emotional impact of the memory.

For more severe trauma, like PTSD, recent studies using psychedelics have shown effectiveness. The fewer times a negative memory is told, the less likely it will be reinforced, linked, etc. The greater the emotional attachment to a memory, the stronger it will likely be defended.

Balance negativity with positive experiences

Picture a negative memory as an overweight bully who jumps on the end of your seesaw, keeping you elevated until he decides to let you down. That’s anxiety. Now imagine three friends jumping onto your side to counterbalance anxiety’s weight. While it may be impossible to eliminate a memory that produces anxiety, countering it with three positive actions can be quite effective, ideally from the cognitive, artistic, and physical realms.

This first appeared on the Psychology Today blog.