Anxiogenic and Anxiolytic Effects for Long-Term Sustainable Performance
We all experience stress and calmness - they’re natural parts of life. But what happens when stress becomes chronic or calmness feels elusive? Understanding anxiogenic (anxiety-producing) and anxiolytic (anxiety-reducing) effects can help us take control of our body's response systems. This knowledge isn’t just for therapists or scientists - it's for anyone who wants to live with less overwhelm, more balance and more flow.
Let’s explore how these forces affect us in the short and long term, and most importantly, how to regulate them and manage your arousal state for sustained mental and physical well-being.
What Does Anxiogenic and Anxiolytic Mean?
“Anxiogenic” refers to anything — a situation, substance, thought, or physiological change — that induces anxiety. This could include:
Negative self-talk
High-stakes social or work situations
Certain stimulants like caffeine
Chronic sleep deprivation
Physical exertion
These stimuli activate the sympathetic nervous system, leading to heightened alertness, muscle tension, increased heart rate, and other signs of acute stress.
On the flip side, anxiolytics help calm the mind and body. These can be:
Natural: deep breathing, herbal teas, mindfulness
Chemical: medications like benzodiazepines or SSRIs
Their role is to reduce hyperarousal by affecting neurotransmitters like GABA and serotonin. The goal? Bring your system back to homeostasis - a state of calm and clarity.
The Physiology of Anxiety and Calmness
We must gain an understanding of the body’s mechanics and how we can help it in managing stress and relaxation effectively. There are some key neurotransmitters involved in arousal and stress:
Cortisol and Adrenaline: Mobilise energy during threats.
GABA and Serotonin: Induce calmness, improve mood.
Dopamine: Influences motivation, but imbalance can fuel anxiety.
The hypothalamic-pituitary-thyroid-adrenal (HPTA) axis is essentially an information and feedback tool the body uses to regulate homeostasis. When a stimulus is created, the body experiences a shift from homeostasis (perfect biological balance). It's at this point that the hypothalamus (H) will receive this information and begin sending signals down the chain (PTA) in order to regulate and reset the body to homeostasis.
It's this feedback and action loop that creates a higher or lower state of arousal.
If the HPTA axis receives long-term anxiogenic overactivation, this can lead to inflammation, weakened immunity, and mood disorders.
Short and Long Term Effects of Anxiogenic Triggers
Short-term anxiogenic responses are often immediate and intense. These reactions serve a survival function but can become problematic when triggered too frequently.
Work deadlines
Arguments or social pressure
Public speaking
Financial uncertainty
These triggers activate the body's stress alarm system, preparing us to either confront, flee from perceived danger or freeze. When faced with an anxiogenic trigger, your body undergoes several changes:
Increased heart rate and blood pressure
Rapid, shallow breathing
Muscle tension
Dilated pupils
Suppressed digestion
These responses are governed by the sympathetic nervous system and are useful in real emergencies. However, frequent activation can wear down the body’s resilience. Long-term exposure to anxiogenic stimuli can lead to serious health consequences.
Prolonged stress exposure affects multiple systems:
Body System - Effects of Long-Term Stress
Cardiovascular - Increased risk of hypertension and heart disease
Immune - Suppressed immunity and increased inflammation
Digestive - IBS, ulcers, and poor nutrient absorption
Endocrine - Hormonal imbalances and insulin resistance
There are also many associated and correlated mental health concerns to be carefully considered.
Generalised Anxiety Disorder (GAD)
Panic Disorder
Depression
Burnout Syndrome
Post-Traumatic Stress Disorder (PTSD)
These conditions require both preventive strategies and therapeutic interventions.
Short and Long Term Relief from Anxiolytic Agents and Practices
Once an anxiogenic stimulus has been created, we should look to enter a state of recovery as quickly as possible to aid the brain and body in restoration and repair. A great example is that of a gym session. Once finished your goal should be to recover as soon as possible. Stress of any description is much the same, so when stress spikes, turning to short-term anxiolytics can offer immediate relief.
Deep diaphragmatic breathing reduces heart rate and calms the nervous system.
Herbs like ashwagandha, valerian root, and passionflower help regulate cortisol.
Exercise, especially zone 1/2 activity, releases endorphins and modulates mood.
NSDR, using a non-sleep deep rest protocol, helps centre the body through activation of the somatosensory cortex
These foundational habits act as natural anxiolytics:
Mindfulness Meditation reduces reactivity to stress.
Somatic Therapy helps release physical tension stored in the body.
Practices like body scanning or yoga nidra enhance bodily awareness and calm the nervous system.
Anti-inflammatory diet: omega-3s, leafy greens, berries
Sleep hygiene: consistent schedules, no screens before bed
Daily movement: even 20 minutes of walking helps regulate arousal
Tracking the Daily Arousal Load
This daily load is actually called allostatic load. Without appropriate management of the amount of load being placed (how much stress we have coming in) and appropriate deloading of the allostatic load (removal of accumulated stress), we can enter a deteriorating state. This is the basis from which burnout is created.
Some biometrics can guide us on how much load is already on our body at any given time. HRV is the key metric for this. A lower HRV indicates there is higher allostatic load and therefore more sympathetic (fight or flight) tone on the nervous system. Compared to a higher HRV, which indicated there is more parasympathetic (rest and digest) tone.
Once you have taken your HRV reading in the morning, it will give you a snapshot of what your body can handle for the day. If your HRV is already quite low, then it may be worth managing your stress more on that day. Make your gym session less intense and reduce volume. Maybe spend less time at your desk and get outside for a stroll more. Potentially even regulate your meetings, appointments and other such commitments if possible.
Frequently Asked Questions (FAQs)
What is the difference between anxiogenic and anxiolytic? Anxiogenic means causing anxiety, while anxiolytic refers to reducing anxiety.
Can natural remedies be as effective as medication? For mild to moderate anxiety, natural remedies like mindfulness and herbs can be highly effective, though severe cases may require medication.
What causes long-term anxiety? Long-term anxiety often stems from chronic stress, unresolved trauma, or neurological imbalances.
How do I know if I'm in a high-arousal state? Symptoms include rapid heartbeat, racing thoughts, restlessness, and difficulty concentrating.
Is it okay to use anxiolytics daily? Only under medical supervision. Long-term use can lead to dependency.
Can exercise really reduce anxiety? Yes. Regular aerobic activity reduces cortisol and increases feel-good chemicals like serotonin and endorphins.
Conclusion: Finding Your Flow
Balancing anxiogenic and anxiolytic responses is not about eliminating stress but learning to master it. By understanding the science behind arousal states and integrating simple, sustainable habits, you can thrive in life’s most demanding moments.
Whether through breathing, movement, therapy, or tech tools, the power to regulate your body and mind lies in your hands.
At VOKE we work with a small number of London’s business leaders to optimise their health, longevity and performance, requiring only 2.7hrs per week.
If you want to see how VOKE could help you, send an email requesting more information - enquiries@vokeconcierge.com
