What can I do to help my anxiety?
Anxiety is the body's normal reaction to stress and overwhelm. The feelings associated with anxiety are fear, dread, unease, shame and worry. It might have you overthinking, experiencing obsessive thoughts and not being able to sleep.
Anxiety is a whole body experience. It impacts our emotional, mental and physical well-being and can be a debilitating cycle. Stress and anxiety produce physical symptoms, and on top of that your reaction to those symptoms can make them even worse. The more you focus on them, the more alarmed you become, and the more intense your symptoms become.
You've had headaches on and off, or possibly nausea, muscle pain, and shaking. It could be emotions, rather than a physical illness, driving your symptoms.
So, what can you do to support yourself when you are dealing with anxiety?
Educate yourself on why anxiety occurs (you’re already here doing that!)
Understand that your anxiety is a manifestation and human reaction to overwhelm, and ongoing stress. Your autonomic nervous system (the system in your body that you don't consciously control) regulates things like your heart rate, breathing, urination, and sexual function. It's also the system that produces your fight-or-flight response - smartly curated to keep you safe. When the autonomic nervous system perceives a threat - it gets to work by sending you these physiological signals.
For some, the system gets stuck in the “on” position, and the person is overstimulated and unable to calm. Anxiety, anger, restlessness, panic, and hyperactivity can all occur when you stay in this ready-to-react mode.
Develop a relaxation and mindfulness practice
We all have different practices when it comes to relaxation. Some people find flow or presence in painting, yoga, gardening - and some people find they are best able to check in with themselves while listening to heavy metal or boxing. There is no right or wrong. AND, for the intention of allowing your autonomic nervous system to identify safety, it's helpful to involve your body, in a slow and intentional way. Actually, some research shows the benefits of classical music to support emotional regulation.
Focus on Breathing
Breathing exercises can be a great way to develop a mind-body connection and ease some of these anxiety symptoms. A common and useful exercise is called ‘Box Breath’.
Take a slow deep breath through your nose for four seconds.
Focus on the breath filling your lungs from the bottom right to the top, making them as full of air as possible.
You may feel your stomach rise as you do so. Notice the sensations in your body if it feels ok to do so.
Hold your breath for 4 seconds.
Exhale gently through your mouth for 4 seconds.
Hold for 4 seconds and repeat x3
If a breathing exercise feels like a stretch right now. Try noticing your breath - when are you holding it? Can you focus on breathing a little deeper for 60 seconds?
Avoid stimulants like Coffee and Alcohol
Coffee and alcohol can have the opposite effect of what you might think. Coffee often increases symptoms of anxiety like heart rate, which add to the cycle of anxiety. Alcohol has a reputation for calming us down but excessive drinking can lead to anxiety the next day.
Question and challenge your own thoughts
When we begin to focus on unhelpful thoughts, thinking patterns or catastrophizing it can worsen symptoms of anxiety.
A useful technique to help calm anxiety is to pause, notice and challenge these destructive thoughts before they begin to spiral.
Ask yourself:
What do I know to be true (about this thought)
Is this fact or opinion?
Is this an irrational or rational thought?
What are the other possibilities/outcomes?
How does exercise help ease anxiety?
Sometimes, anxiety needs to be burned off. Whether you do that by dancing around the house, going for a long walk, hiking, riding your bike, joining a gym or fitness class, chores that require a lot of energy.
Engaging in exercise can distract you from the very thing you are anxious about and support the practice of mindfulness.
Moving your body decreases muscle tension, lowering the body’s contribution to feeling anxious.
Getting your heart rate up changes brain chemistry, increasing the availability of important anti-anxiety neurochemicals, including serotonin and endorphins.
Exercise supports healthy brain function
Exercising builds up resources that bolster resilience against challenging emotions.
Talk about it
Identify your support system and reach out to safe people for support. Are there people in your family, friend group or work environment who can listen and perhaps give you some valuable insight?
If you are experiencing prolonged anxiety or overwhelming stress that is impacting your day-to-day, the way you navigate the world and/or impact your socially, physically, or emotionally - it may be time to seek professional help.
Click below to book a session with one of our counsellors here at Adventuring Loss.