One of the most powerful aspects of anxiety is its ability to convince you that you are alone in your suffering that feelings of fear and shakiness are unique to you. But the reality is that everyone is affected by anxiety at some point, either in response to a real threat or a perceived threat. In fact, we're hard-wired to want to run away when things get scary; that's what keeps us alive and safe.
But when anxiety begins to appear on a regular basis without any real threat, it can have a negative impact on your physical health, your mood, emotional well-being, and even your relationships with other people. The Anxiety and Depression Association of America estimates that 40 million people suffer from anxiety disorders. When anxiety begins to affect daily life, many people benefit from seeking professional help, such as psychotherapy and/or medication. They may also work with integrative providers to benefit from therapies such as botanical medicine or functional nutrition or massage.
Whether you seek medical care or not, there are many things you can do yourself to feel better. Anxiety doesn't have an on/off switch; on the other hand, the choices you make can add to a sense of calm. Here are some things you can do:
Attention
At the heart of any kind of emotional work is awareness: the ability to pay attention to what emotions arise and what triggers them. Awareness is about paying attention—no special effort required, just the willingness to see what's going on in a nonjudgmental and friendly manner.
So when feelings of anxiety arise, ask yourself: is there a real threat here? If there is, do what you can to remove it. If there isn't, then give yourself a break from participating in the drama and instead watch the energy of the feeling rise and eventually dissipate on its own. If the fear isn't too strong, see how it feels to sit with that feeling instead of trying to run away. It may feel like hard work, but it's okay to keep renewing your commitment to caring, while being kind to yourself.
Asking question
Sometimes anxiety occurs in response to distressing thoughts, such as "I believe I failed" or "Everyone is judging me."
When you see anxiety arising from a thought, ask yourself: Is this thought true? Or is it a story I told myself? Be honest about which thoughts are based on real evidence and which are only convincing because they “feel” strong. (You may even want to write down these thoughts so you can reflect on them later, when you feel calm.)
Take care of your body
The mind-body connection has never been clearer than when we are stuck in a state of anxiety — frightening thoughts trigger biochemical responses in the body (palpitations, shortness of breath, dry mouth), and the mind interprets these physical symptoms as further evidence of something "wrong." ."
Sometimes our lifestyle choices can trigger this cycle: drinking too much caffeine, for example, produces a physical response that thoughts might associate with anxiety, which can release worrying thought waves.
This tripwire effect can be managed more effectively by taking good care of your body. Limiting (or eliminating completely) caffeine, nicotine, and alcohol from your diet is recommended by most experts. Incorporating mindful movements can also help facilitate a strong sense of calm. Pranic energy practice can be an effective exercise to reduce anxiety. Ensure a good night's sleep by maintaining a quiet sleeping environment keep cell phones, computers, and televisions out of the bedroom.
Relax on purpose
Meditation, mindful breathing, guided imagination, and body scanning are all good techniques that can induce feelings of relaxation. Many of these can be done anywhere, sit at your desk and only take a few minutes of your time. Try practicing purposeful relaxation at different times of the day, even when you're not feeling stressed or anxious.
Make your space a quiet space
Our attitudes and feelings are often a reflection of our environment, so creating a healing environment can help bring a sense of peace and joy into our lives. Here are some tips:
- Paint your walls or buy a blanket in a color you find soothing.
- Let natural light in during the day.
- Spend some time by the window, or hang pictures of serene landscapes, such as a calm pond or trees blowing in the breeze.
- Tuck lavender sachets in your cupboard, drawer, or filing cabinet.
- Have an "electronic-free" room where you can sit, away from the noise of the television and internet distractions—both of which can be distracting at times.
Talk about it
Last but perhaps most importantly be willing to open up about your anxieties. Some benefit from talking to a therapist, while others may find comfort in telling close friends or sharing their feelings with the internet community. A trusted relationship has a measurable impact on well-being and can act as a buffer against the pain and fear of feelings of anxiety especially when you realize that you are not alone in your suffering.
