Understanding Anxiety Through "Inside Out 2": A Journey into Emotional Awareness
Disney-Pixar's "Inside Out 2" is universally becoming recognized as a powerful exploration of complex emotions, most notably anxiety, that resonates with audiences of all ages. This animated film provides a unique and accessible way to understand and empathize with the experience of anxiety, making it a valuable resource for both children and adults alike. As a psychotherapist, it is exciting and heartening to see and hear about how this movie is prompting meaningful conversations surrounding mental health and well-being.
The Story of "Inside Out 2"
In "Inside Out 2," we return to the mind of Riley, now a teenager navigating the ups and downs of adolescence. Alongside her familiar emotions—Joy, Sadness, Anger, Fear, and Disgust—a new character, the highly cautious Anxiety, takes center stage. In an incredibly relatable way, Anxiety embodies Riley's growing fears and worries as she faces new challenges and uncertainties in her teenage years.
Anxiety is depicted as a jittery, over-alert figure, constantly on the lookout for potential threats. This portrayal effectively captures the essence of how anxiety is experienced, where even minor stressors can trigger a heightened state of alertness and concern. Initially designed to look more like a “villain,” by the end of the film, Anxiety's role is understood as a protective emotion whereby it is expressed that she was only trying to help Riley.
Understanding Anxiety
Anxiety is a common emotional response to stress and can manifest in various ways, including physical symptoms like increased heart rate and sweating, as well as psychological symptoms such as excessive worry and fear. Anxiety, the character, experiences these symptoms vividly herself, making it clear how overwhelming and consuming anxiety can be.
One of the most impactful moments in "Inside Out 2" is when Riley experiences a panic attack. This scene is a powerful depiction of the overwhelming nature of anxiety – Riley’s mind floods with catastrophic thoughts and intense fear. Her breathing becomes erratic, her vision blurs, and she feels completely out of control. This moment is both heart-wrenching and illuminating, capturing the way that panic attacks are commonly experienced and showing the audience just how debilitating anxiety can be.
The Dual Nature of Anxiety
Anxiety serves a protective function, keeping us alert and helping us navigate potential threats. However, it can tip into unhealthy territory when it drives irrational decisions. This happens when we overestimate threats and underestimate our ability to handle them. In the film, Anxiety’s evolution into a more relatable character underscores that anxiety, while sometimes overwhelming, can also be a helpful tool in making decisions and staying aware of our surroundings. The key is ensuring it doesn’t dominate our thoughts and actions entirely.
Anxiety and the Nervous System
Anxiety is deeply rooted in our nervous system. When we perceive a threat, the amygdala—the brain's fear center—activates the body's fight-or-flight response. This triggers the release of stress hormones like adrenaline and cortisol, preparing us to either confront the danger or escape it. This response is crucial for survival but can become problematic when it is triggered too frequently or inappropriately.
Chronic anxiety can keep the body in a prolonged state of heightened alertness, and the constant activation of the fight-or-flight response can exhaust the nervous system. This can lead to symptoms such as fatigue, decreased immune function, headaches, muscle tension, and more.
Core Beliefs and Anxiety
Core beliefs are deeply held perceptions that shape our understanding of ourselves and the world around us. These beliefs can significantly influence our emotional responses, including anxiety. In "Inside Out 2," Anxiety is often driven by negative core beliefs that exacerbate Riley's fears and insecurities. For example, Anxiety frequently reinforces thoughts like "I'm not good enough.” These core beliefs can lead to a constant state of worry and fear, making it difficult for Riley to feel confident and secure.
The film subtly addresses the impact of these core beliefs through Anxiety’s interactions with the other emotions. Moments of introspection and dialogue reveal how changing these negative beliefs can reduce anxiety and foster a healthier emotional state.
Practical Tips for Managing Anxiety
If your anxiety feels more hindering than helpful, it might help to create some distance from your more unhelpful thoughts. Here are just a few practical strategies:
Challenge Your Thoughts: Practice cognitive restructuring by identifying and challenging unhelpful thoughts that contribute to anxiety. Challenge these thoughts by asking yourself for evidence supporting them and consider alternative, more balanced perspectives.
(Additional Tool: Keep a thought journal where you record anxious thoughts, the emotions they provoke, and evidence that supports or contradicts them.)
Deep Breathing: Practice focusing on deep, diaphragmatic breathing by placing one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your abdomen to rise as you fill your lungs with air. Hold for a moment, then exhale slowly through your mouth, feeling your abdomen fall. Repeat this several times to promote relaxation and reduce physiological arousal.
(Additional Tool: Combine deep breathing with visualization techniques. As you inhale deeply, imagine breathing in calmness and serenity. As you exhale, visualize releasing tension and anxiety from your body.)
Seek Support: Talk to a trusted friend, family member, or therapist about your feelings and seek support when needed. Be kind to yourself during periods of anxiety and recognize that it's okay to experience and seek help for mental health challenges.
The Role of Therapy
Therapeutic approaches like Cognitive Behavioural Therapy (CBT), Acceptance and Commitment Therapy (ACT), and mindfulness are effective in helping you learn to feel your anxiety.
Cognitive Behavioural Therapy (CBT): This therapy focuses on identifying and challenging negative thoughts and behaviours, helping individuals develop a more balanced and positive mindset.
Acceptance and Commitment Therapy (ACT): ACT helps individuals accept their thoughts and feelings without judgment, and commit to actions that align with their values. This approach promotes psychological flexibility and reduces the impact of anxiety.
Mindfulness and Meditation: These practices encourage individuals to stay present and aware, reducing the intensity of anxious thoughts and promoting relaxation.
Final Thoughts
Through Riley's story in “Inside Out 2”, we see that understanding and managing anxiety is a journey. With the right tools and support, it is possible to overcome the challenges of anxiety and lead a fulfilling, balanced life. By exploring the portrayal of anxiety through Riley's experiences, we can gain valuable insights into our own emotional responses and learn effective strategies for allowing ourselves to feel all of our emotions.
Written by: Janessa Meissner
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