Reduce Your Anxiety by Developing Purpose in Life

The limbic system, particularly the amygdala, generates and processes emotional responses like fear and anxiety, while the prefrontal cortex regulates and modulates these responses. Research in psychological science shows that purposeful activities activate the prefrontal cortex to regulate anxiety, while a positive life direction can limit avoidant behaviors often seen in anxiety disorders. Purpose has benefits to sleep, brain function, and immune system function, all of which contribute to lower anxiety.

What is Purpose? Purpose is to be intentional and thoughtful about what one wants to do. Purpose is what makes people get up in the morning, feel excited, and push to do tasks. A sense of purpose provides direction and motivation for behavioral activation. Does purpose mean something big and important? Does purpose come through your job? The evolving neurocognitive and mindfulness sciences in psychology offer new directions, suggesting that purpose can be attained through hobbies, interests, and relationships in life. It can change and can be realigned as per life situations.

5 ways to figure out your purpose can be:

1.     Cultivate curiosity through books, documentaries, and films: Keep aside one day a week for activities to find and nourish your curiosity. This provides new ideas and builds habits to explore new.

2.     Find a purpose together: Explore, meet, and brainstorm with people around you, 1 time a year/every six months. This provides a positive outlet for your energy and fosters a sense of connection, leading to a reduction in anxiety.

3.     Behaviour activation: Find, schedule and commit to a task and commit to a task for 5 mins. This leads to momentum building, anxiety decreasing, and your brain transitions from avoidance to engagement

4.     Get a mentor: Welcome one mentor in your life, professional, career, or personal. A good mentor provides a safe, judgment-free space to discuss worries and helps you build confidence, reducing anxiety. 

5.     Find a flow: Engage in one flow activity 2-3 times a week. Creative arts, exercise, mindfulness, or even a complex hobby can help achieve this state of deep absorption where anxiety fades away. 

To know more about your anxiety and develop a “purpose in motion” plan, contact Dr Verma. 

References:

Varma, S. (2024). Practical optimism: The art, science, and practice of exceptional well-being. Avery. 

Sutin, A. R., Hajek, A., Luchetti, M., Stephan, Y., & Terracciano, A. (2025). Purpose in life and concurrent and incident fatigue. Psychology, health & medicine, 1–11. Advance online publication. https://doi.org/10.1080/13548506.2025.2468105

Pupose can help us thrive