Beyond the Buzzword: A Holistic Approach to Understanding and Managing Anxiety

By examining anxiety through the lenses of the Triune Brain Model, Maslow's Hierarchy of Needs, and the Four Behavioral Functions, we can gain a deeper understanding and develop more effective strategies to manage it.

1. The Triune Brain: Evolution’s Blueprint for Survival

Paul MacLean’s triune brain model divides the brain into three parts:

• Reptilian Brain (Brainstem): Controls basic survival instincts like heart rate and breathing

• Limbic System: Manages emotions and memory

• Neocortex: Responsible for reasoning, planning, and conscious thought (MacLean, 1990)

In high-stress situations, the reptilian brain can override the neocortex, triggering a fight, flight, or freeze response—even when there’s no real danger present. Over time, this misfiring leads to chronic anxiety (Carpenter, 2017).

Actionable Step: Grounding Techniques

To calm the nervous system:

• Temperature: Hold something cold like an ice pack to activate the parasympathetic response

• Intense Exercise: Quick movements help release built-up energy

• Paced Breathing: Inhale slowly for four counts, exhale for eight

• Muscle Relaxation: Tense and release each muscle group from head to toe

2. Maslow’s Hierarchy: The Foundation of Our Needs

Abraham Maslow's Hierarchy outlines five tiers of human needs: physiological, safety, love/belonging, esteem, and self-actualization (Maslow, 1943). When these needs are unmet—especially at the foundational levels—anxiety often emerges.

For example, individuals facing housing insecurity or unstable income experience heightened stress and chronic worry due to unfulfilled safety needs (Cherry, 2022).

Actionable Step: Establish Daily Routines

Create structure to satisfy basic needs and reduce anxiety:

• Eat regular, nourishing meals

• Exercise daily to support mood through endorphins

• Maintain consistent sleep patterns

• Journal or meditate to process emotions and improve clarity

3. Four Behavioral Functions: Understanding Our Actions

Behavioral Psychology suggests that all behaviors are motivated by one (or more) of four functions:

• Escape: Avoiding tasks or emotions

• Attention: Seeking validation or interaction

• Access to Tangibles: Wanting specific items or outcomes

• Automatic/Sensory: Seeking stimulation or relief (Cooper, Heron & Heward, 2020)

Understanding which function is driving your anxious behaviors helps uncover the root cause and choose more effective coping tools.

Actionable Step: Emotional Regulation Journal

Use a journal to log:

• What triggered the anxiety?

• What physical sensations were present?

• What response helped—or didn’t?

This strategy encourages emotional awareness and promotes adaptive behavior over time.

4. Integrating the Models: A Unified Approach

By combining the Triune Brain Model, Maslow’s Framework, and the Four Behavioral Functions, we gain a full-spectrum lens through which to view anxiety—not as a weakness, but as a signal.

Actionable Step: Create an Emotional Emergency Toolkit

Fill a small box or bag with:

• Comfort Items (e.g., soft fabric or a favorite photo)

• Calming Scents (lavender, eucalyptus)

• Positive Affirmations written on index cards

• Sensory Tools like a fidget or putty
  

Having these on hand in moments of overwhelm creates a sense of control and reduces intensity.

Pro Tip: Focus on What You Can Control

Regardless of which framework resonates with you, one universal truth remains: we cannot control the world around us—but we can control where we place our attention.

By focusing on small, manageable habits—drinking water, stretching for five minutes, getting enough rest, or taking breaks from overstimulation—you begin building internal safety and regulation. This is especially crucial when the external world feels chaotic.

The goal isn’t perfection. It’s consistency. Even on your hardest days, showing up for yourself in small ways will add up over time. With patience and practice, you’ll be better equipped to face anxiety with confidence and resilience.

Reference List:

Carpenter, S. (2017, December 19). Don’t listen to your lizard brain. Psychology Today. https://www.psychologytoday.com/us/blog/managing-your-memory/201712/don-t-listen-your-lizard-brain

Cherry, K. (2022, November 7). What is Maslow’s hierarchy of needs? Verywell Mind. https://www.verywellmind.com/what-is-maslows-hierarchy-of-needs-4136760

Coleman, Gayle. The Body of Money: A Self-Help Guide to Create Sustainable Wealth through Innate Intelligence. Tending Your Wealth Publishing, 2022.

Cooper, J. O., Heron, T. E., & Heward, W. L. (2020). Applied behavior analysis (3rd ed.). Pearson.

MacLean, P. D. (1990). The triune brain in evolution: Role in paleocerebral functions. Springer.

Maslow, A. H. (1943). A theory of human motivation. Psychological Review, 50(4), 370–396. https://doi.org/10.1037/h0054346.

If you're intrigued and want to dive deeper into this topic, check out my new Medium profile: @imaniwellsofficial, where I’ll be posting a four-part series exploring the hidden motivations behind ambition, success, and resilience.

Follow me on LinkedIn: https://www.linkedin.com/in/imani-wells.

Imani Wells is a mental health advocate, writer, and behavioral health specialist with a strong background in child development and psychology. She holds an AA in Early Childhood Education and is a proud member of the Alpha Beta Gamma Honor Society. She is currently pursuing her AA in Psychology at the College of Southern Nevada and is excited to soon transfer to the University of Nevada Las Vegas to continue her BA in Psychology.

Imani is also currently working as a Registered Behavior Technician, supporting children with autism, and serves as a Peer Group Support Facilitator with the National Alliance of Mental Illness (NAMI) as well as a crisis counselor with 988. To further integrate mindfulness into mental health support, she is also completing certifications in Social-Emotional Learning Facilitation (SEL*F) and Yoga (CYT-200).

Through her writing and advocacy, Imani is committed to bridging the gap between research and real-world strategies for healing and growth.