The Use of Biofeedback in Anxiety Management
Introduction
Explanation of Anxiety and Its Prevalence
Anxiety is an element of human existence which has a helpful role to remind you of your alertness and to be watchful during the crucial or trying times [2]. While this exaggerated worry does not give the problems more credence or exaggerate their import, it can cause difficulties with daily living, especially for those who suffer from it [1].
Anxiety disorders however are the most prevalent type of mental disorders globally which took one third of the human population more than 300 million in the year 2019 [2]. Women affected in some form of anxiety disorder is quite a high number which is more than it is in men [1]. Anxiety symptoms are reported to commence in early childhood [1]. It is estimated that the global population suffering from anxiety disorders [1] is known to 4 %. The World Health Organization data for the year 2019 show that at least 301 million people in the world had an anxiety disorder. This number implies that anxiety disorder is the most widespread of all mental disorders[1].
Introduction to Biofeedback as a Potential Tool for Anxiety Management
Biofeedback is a modality of therapy that uses assessors to gauge the responses of your body during exposure to specific stimuli as well as later regulate those responses. The main goal of it is to master handling the way you deal with stress, sorrows, or any other pain response [2]. In the course of a biofeedback session the sensors which are used by a qualified biofeedback therapist to be places on the skin of the patient that they monitor certain physiological parameters such as breathing, heart rate, brain activity, and bodily temperature, muscle movements and contraction, body temperature and sweating [2].
It has been demonstrated that biofeedback can be applied successfully with other common forms of therapy when [2]. Next, you will have either theories on how your body reacts to stress or ways to control it taught to you but home exercises are given lastly [2].
Overview of What the Article Will Cover
We will focus on the composition of anxiety disorders in the next part of this article, investigating the reasons why they emerge and the symptoms they produce as well as the impacts on those who are subjected to them. The other topic we will be examining is the science of biofeedback. To mention how it functions, as well as its advantages and efficiency in managing anxiety, will be part of our discussion. The article will furthermore include testimonies and thoughts of the people who wrestled with an anxiety disorder but eventually overcame that by physically calming their nervous system through the use of biofeedback. The last step will be to address the issue of where biofeedback is headed and its possible relevance to mental health therapy.
Understanding Anxiety
Definition of Anxiety and Its Symptoms
We all can actually experience this anxiety at some point in our lives, and this is a natural kind of feeling which alerts us to some dangers or threats. The elevated anxiety levels show through both emotional and physical signs, and again, the specific symptoms may differ from one person to another [3]. Anxiety panic usually manifests as tightness in the chest, the mind racing and the heart beating at a rapid rate, a narrowing of the breath. Nevertheless, on the downside, this happens even when there is no imminent danger or why the anxiety is prolonged [3].
Causes and Triggers of Anxiety
Anxiety and anxiety disorders have many causes. The mechanism behind this phenomenon is probably the result of a genetic and environmental impact [4]. That being said it is obvious that it is possible for certain events, emotions or experiences to kick start the symptoms of anxiety or even exacerbate them to a certain degree. These elements are referred to as events [4]. It is not possible to define concrete triggers of anxiety for every individual with any of the mentioned conditions, however, there are common triggers [4]. Health concerns levels of caffeine and certain medications are some famous catalysts of depression [4].
Impact of Anxiety on Daily Life and Mental Health
Anxiety is a condition that can cause tremendous problems for an individual. Coping with the disorder can result in a lack of self-esteem, families and friends breaking apart, addiction to addictive medications, and more [5]. Anxiety disorders are mental conditions that include extreme fear or nervousness when a person is in a particular situation or continually thinking about recurrent subjects [5]. Anxiety impacts everyone differently. The physical manifestation ranges from mild to severe and there are also some with emotional symptoms [6]. There are still additional negative repercussions upon family or friends if the particular person suffers from anxiety [6]. Having anxiety disorders means that it might have an impact on a person’s professional and leisure activities as well as self-esteem [6]. Patients with severe anxiety symptoms may be unable to drive; to work and study; to shop and engage in other routine household activities; to attend a medical appointment; to leave their house [6]. They may not desire to interact with others in general or enroll for new activities. They are restricted in terms of acceptable activities which further negatively impacts on their physical and psychological well-being [6].
What is Biofeedback?
Definition of Biofeedback
Biofeedback therapy is a method of treatment whereby individuals are trained to help control internal functions of the body which are usually considered automatic, which may include blood pressure, muscle tension and temperature [7]. Individuals wear sophisticated electronic devices on their bodies that monitor and relay in real time on their physiological activity; the individuals learn how to control and regulate these physiological functions [7].
How Biofeedback Works in Managing Anxiety
Biofeedback functions by the way of recording or even tracking variables like heart rate, breathing, or muscular tension as well as giving feedback in the form of sounds or pictures [8]. This feedback allows people who are creating tension in their bodies to identify accurate feelings with their body tenses like an increase in heart rate, temperature, or muscle tensions [8]. Through this, people are able to acquire the knowledge, not only to manipulate the physical and psychological states of stress via biofeedback, but also to teach their minds and bodies how to relax so that they are better able to cope with stress [8].
Different Types of Biofeedback Techniques
There are several different types of biofeedback techniques, including:
Electromyography (EMG): Takes note of the latest muscle movement [7].
Respiratory Biofeedback: Measure breath and ventilatory rate [7].
Heart Rate (HR) Biofeedback: Monitors beating of the heart normally through the pulsebeat via a finger sensor [7].
Thermal Biofeedback: It is based on using the sensors on your toes or fingers to identify slight changes in your body temperature [7].
Neurofeedback (EEG): Uses sensors attached to the scalp that record electrical brain activity [7].
The Science Behind Biofeedback and Anxiety Management
Explanation of the Mind-Body Connection
The mind-body connection can be explained as a theory that explains how our thoughts, feelings and mental environments can lead to a positive or negative physical outcome [9]. In simple terms, it means that our thoughts can contribute towards enhancing our health status. It is actually our body which can influence our mind – what we eat, how much we exercise, even our posture can also positively (or negatively) affect our mental state. This leads to a connection between the physical and psychological states of our bodies [9].
Research Findings on the Effectiveness of Biofeedback in Anxiety Reduction
Research literatures show that biofeedback is also useful in the management of anxiety related disorders [10]. Meta-analyses and systematic reviews allow for research findings from all the studies to be summarized for assessment and representation of the evidence that supports biofeedback as an effective treatment for anxiety [10]. They offer a comprehensive meta-analysis of the literature, discussing the prevalence of particular statistics, relationships, and possible moderators [10].
Mechanisms by Which Biofeedback Helps in Anxiety Management
Biofeedback is useful as part of an integrated approach in treating anxiety by focusing on the emotional processes of the person as well as cognitive processes [10]. The mechanisms explained in the article include regulation through changing certain functions of the autonomic nervous system, and resolving the cognitive and emotional components; and applying the neurofeedback technology to control central nervous system activation [10]. By using all these mechanisms people are able to learn and control their body response and therefore reducing symptoms of anxiety [8].
Types of Biofeedback Techniques for Anxiety Management
Heart Rate Variability (HRV) Biofeedback
HRV biofeedback is a technique in which real-time heartbeat is fed back for every breathing cycle to allow the person to continue breathing at the same rate as heart rate [11]. It is cardiorespiratory feedback training which has proven to help to relieve stress [11].
Electroencephalogram (EEG) Biofeedback (Neurofeedback)
Neurofeedback, also called EEG biofeedback, is a therapeutic process that presents the responses from a computer-based program which measures the brain activities of the client in real time [12]. It involves the use of sound or light cues for recognition of the thought patterns and attempts of the patients to change them [12].
Galvanic Skin Response (GSR) Biofeedback
GSR biofeedback feedback to skin conductivity collected through the/thumb-palmar side of the fingers. The potential of the GSR to register emotions is present in a certain group of people [13]. The plant has been in use as a dietary supplement for a number of decades now used as an alternative treatment of various brain disorders [14].
Respiratory Biofeedback
One of the ways in which respiratory biofeedback is done is by the continuous measurement of the rate of breath. While monitoring your breathing in a particular situation you receive feedback on how your breathing is being affected. CBT educates you on how to deal with situations that lead to hyper- ventilation using breathing techniques [15;16].
Muscle Tension Biofeedback
Muscle tension biofeedback consists of biofeedback with the aid of electronic sensors which help measure certain physiological activities such as muscle activity. It gives individual real-time feedback and promotes self-awareness of certain organic functions, such as stress and relaxation, patterns, which are necessary for relaxation techniques, breathing exercises, and mental imagery[17].
Benefits of Biofeedback in Anxiety Management
Non-invasive Nature of Biofeedback Techniques
Biofeedback has no side effects as it is nothing but a non-invasive alternative or even a complementary treatment for the treatment of some health conditions when compared to the use of medication [18,19].
Empowerment and Self-awareness for Individuals with Anxiety
Self-awareness enables participants to assume responsibility for the rational control of anxiety. It helps make the transition from experiencing anxiety as something that winds up in controlling the individual to understanding it and regaining control of your thoughts and feelings [20].
Reduction in Anxiety Symptoms and Improvement in Overall Well-being
Interventions based on the acceptance and mindfulness approach have demonstrated effectiveness in reducing symptoms of anxiety and depression. There are also indications that mindfulness decreases blood pressure and that it helps to improve sleep [21].
Potential for Long-term Effectiveness
Biofeedback is a real tool for long- term coping with anxiety. By engaging in exercises and other forms of training, people can learn to control physiological reactions of their bodies which helps alleviate the anxiety problem [22,23].
How to Incorporate Biofeedback into Anxiety Management
Finding a Qualified Biofeedback Practitioner
Preferred localization of the biofeedback specialist can be facilitated once one has decided the type of biofeedback is required [24]. Some of the ways you can begin pursuing biofeedback include searching for practitioners in your area [24]. The clinician you intend to engage must have at least achieved certification and a license (or supervision of a licensee clinician) in a health-related discipline [24]. The BCIA is the organization that provides certifications in biofeedback and neurofeedback [24].
Frequency and Duration of Biofeedback Sessions
Studies show that a traditional biofeedback session typically takes 30 to 60 minutes [25,26]. In general, four to six sessions make a typical course of treatment, though eight to 10 are not rare [25]. The number of sessions often varies according to the person’s needs and how they respond to the treatment [26].
Integrating Biofeedback into a Comprehensive Anxiety Management Plan
It is also possible to refer to biofeedback as a part of the anxiety management system. In combination, it can be used together with CBT or other mindfulness-based therapies as these address both aspects of anxiety – thoughts and body [27]. Biofeedback is imperative in the interventions regarding individuals with anxiety both as an instrument for intervention and resource for increasing the productivity and quality of life of individuals without mental disorders [28].
Tips for Practicing Biofeedback Techniques at Home
Tools to help biofeedback training at home include: Relaxation techniques: Meditation, breathing exercises, guided imagery, body scans [29]. While these are learned by the person using the sensors and doing the techniques simultaneously, it helps in understanding how the techniques are bringing about changes in the body towards a balanced state [29].
Case Studies and Success Stories
Real-life Examples of Individuals Who Have Benefited from Biofeedback in Managing Anxiety
Naturally there are real life examples of such people who have been aided in managing anxiety with the use of biofeedback. For example, one person used rock climbing as a way to deal with his anxiety using biofeedback [30]. It was observed that when the participants were only asked to concentrate on climbing they effortlessly allocated their brain to just thinking about getting to the top [30].
Varied Experiences and Outcomes with Different Biofeedback Techniques
There are a number of biofeedback techniques which provide different experiences and result. For example the heart rate variability biofeedback has potential for being used for illnesses like asthma and depression [25]. Biological feedback or the activity of body’s surfaces and organs to convert electricity is another good marker to determine general levels of emotions [25]. The use of biofeedback and anxiety disorders and that how can they be understood from the basic perspectives of health psychology perspective [28].
Potential Limitations and Considerations
Accessibility and Affordability of Biofeedback Therapy
One of the therapy methods that people might use to get over basic functions in their bodies is the biofeedback therapy method [31]. However, it is pertinent to note that the convenience and the cost factor is quite high. The number of technology and biofeedback devices also continues to grow and has made it much easier to employ biofeedback therapy and techniques [32]. However, the price of these devices and the number of therapy sessions might not be in the reach of many people [33].
Individual Variability in Response to Biofeedback
The relationship between the biofeedback and individual learners’ capability to change is also very inconsistent [4]. Individual and other players such as physiological, learning capacity and adherence to therapy have been identified as resultant reasons [35]. Consequently, having biofeedback can also be useful but may have different efficacies for different people [34].
Importance of Addressing Underlying Causes of Anxiety in Conjunction with Biofeedback
Biofeedback is also grouped as one of the most effective treatment strategies for anxiety once used in combination with other therapy modalities [36]. Biofeedback will require that the physiological cause of anxiety be addressed too during its use as therapy [37]. This holistic approach addresses issues of anxiety at the source, leaving less room for ineffective management of anxiety with drugs [37].
Conclusion
Recap of the Benefits of Biofeedback in Anxiety Management
It is found that stress is significantly reduced during biofeedback and the self-reported anxiety and heart rate is high [6]. This enables members to know when they are becoming anxious, which would also help to define what is causing their anxiety. In addition, it helps people learn how to regulate their responses to stressors; some have therefore argued that it may lead to improved perceived control in situations that are very anxiety inducing [36].
Encouragement for Individuals with Anxiety to Explore Biofeedback as a Complementary Therapy
Stress and anxiety reduction through biofeedback: A systematic review of non-clinical research [33]. It enables people to recognize their physiological changes and their abilities to control these changes [33]. Thus, the potential for anyone suffering from anxiety to utilize biofeedback as a partial intervention to overcome their affliction is huge [36].
Future Directions and Ongoing Research in Biofeedback for Anxiety Management
The initial data on the use of biofeedback for coping with anxiety are encouraging, however, there are more true experiments with a larger number of respondents in the context of this field of study [38]. Further, various aspects of VR and gamification may be beneficial as well for children and adolescents [38]. Other future research suggests that biofeedback might be an important therapeutic option when it comes to treating anxiety disorders from a health psychological point of view [39].
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