Anxiety
If your thinking about yesterday and worried about tomorrow, you are pissing all over today"
Hi friend!
Ugh. Anxiety is my nemesis, I hate it with a passion. I hate the way it makes me feel emotionally, mentally, physically, and spiritually. It is what took me down. After years of work my relationship with anxiety has changed- doesn’t mean I like it- because I don’t one bit- but today I have the tools to deal with it and manage it when it does show up, which is unfortunately more often then I like. But hey, that’s life.
Anxiety is a common mental health condition characterized by feelings of fear, apprehension, and uneasiness that are out of proportion to the actual situation. It is a normal response to stress, but when excessive and persistent, it can interfere with daily life. Anxiety is an emotion characterized by feelings of tension, worried thoughts, and physical changes like increased blood pressure.
Anxiety disorder involves persistent and excessive worry that interferes with daily activities. This ongoing worry and tension may be accompanied by physical symptoms, such as restlessness, feeling on edge or easily fatigued, difficulty concentrating, muscle tension or problems sleeping. Often the worries focus on everyday things such as job responsibilities, family health or minor matters such as chores, car repairs, or appointments.
Between work, bills, family, and trying to stay healthy, the everyday pressures of life can turn you into an anxious mess. Maybe you were an anxious child who grew into an anxious adult, or maybe you developed anxiety later in life. Regardless of when symptoms began, it’s possible that your mind is in overdrive, and you’re always waiting for the rug to be pulled out from under you. Here are some effective strategies to help you cope with anxiety:
1. Shout it out
Talking to a trusted friend is one way to cope with anxiety. But there’s something even better than talking: screaming at the top of your lungs. As a kid, you were probably taught not to shout and told to use your “inside voice.” But as an adult, you can make your own rules. So if you’re dealing with pent-up frustrations and anxiety, let it out.
I’m talking about a healthy release of emotions in a controlled environment. The more you fight anxiety, the more overwhelming it can become. Instead, embrace anxiety as a part of your life, and then let it go. Scream at the top of your lungs, punch a pillow, stomp your feet, or pound your chest. Do whatever helps you get it out!
2. Get moving
Exercise is one of the best natural antianxiety solutions. Physical activity raises endorphins and serotonin levels to help you feel better emotionally. And when you feel better on the inside, your entire outlook improves. And because your brain can’t equally focus on two things at once, exercise can also take your mind off your problems. Aim for at least 30 minutes of physical activity three to five days a week. Don’t think you have to struggle through a painful workout. Any type of movement is good, so put on your favorite jam and move around the house. Or grab a mat and break out into your favorite yoga pose.
3. Break up with caffeine
A cup of coffee, chocolate, or an ice-cold Coke might help you feel better. But if caffeine is your go-to drug of choice, your anxiety could worsen.
Caffeine gives the nervous system a jolt, which can boost energy levels. But when under pressure, this nervous energy can induce an anxiety attack. Now, the idea of giving up your favorite caffeinated beverage might raise your heart rate and induce anxiety as you read this, but you don’t have to stop cold turkey or give up caffeine completely. It’s all about moderation.
Rather than four cups of coffee a day, scale back to one or two normal-sized cups a day —normal as in 8 ounces, not 16 or 32 ounces. Give it a test run and see how you feel. As you wean yourself, slowly introduce other beverages into your diet such as decaffeinated herbal tea, which can calm your nerves and mind.
4. Give yourself a bedtime
With your busy schedule, there’s no time for sleep, right? But no matter what you might tell yourself, you’re not a robot. Humans need sleep to function properly, so unless you beamed in from some nearby planet, this also applies to you.
Whether you deal with insomnia, purposely limit your amount of sleep, or you’re a self-professed night owl, chronic sleep deprivation makes you susceptible to anxiety. Do yourself (and everyone around you) a favor and get eight to nine hours of sleep every night. Develop a bedtime routine to read a book or do something relaxing before bed. The better prepared you are to get a good night’s sleep, the better quality of sleep you’ll have, which leads to a better morning as well.
5. Feel OK saying no
Your plate is only so big, and if you overwhelm yourself with everyone else’s personal problems, your anxiety will also worsen. We’ve all heard the adage, “There’s more happiness in giving than receiving.” But nowhere in this sentence does it say you should sit back and let others infringe on your time.
Whether you’re driving someone around on errands, picking up their kids from school, or lending an ear about their problems, you’ll have little strength to care for your personal affairs if you spend almost all your energy caring for others. This doesn’t mean you should never help anyone, but know your limitations, and don’t be afraid to say “no” when you need to. Remember, NO is a full sentence.
6. Don’t skip meals
If anxiety causes nausea, the thought of eating food is as appealing as eating dirt. But skipping meals can make anxiety worse. Your blood sugar drops when you don’t eat, which causes the release of a stress hormone called cortisol. Cortisol can help you perform better under pressure, but it can also make you feel worse if you’re already prone to anxiety.
The fact that you need to eat doesn’t justify stuffing just anything in your mouth, so this isn’t an excuse to overindulge in sugar and junk food. Sugar doesn’t cause anxiety, but a sugar rush can cause physical symptoms of anxiety, such as nervousness and shaking. And if you begin to obsess over a reaction to sugar, you could have an out-all panic attack.
Incorporate more lean proteins, fruits, vegetables, and healthy fats into your diet. Eat five to six small meals throughout the day, and avoid or limit your intake of sugar and refined carbohydrates.
7. Give yourself an exit strategy
Sometimes, anxiety is due to feeling out of control. You can’t always be in the driver seat of your life, but you can take steps to identify your triggers and cope with circumstances that cause anxiety.
Does the thought of going into a social situation or meeting new people make you want to jump off a bridge? As everyone at a party engages in exciting conversations, maybe you see yourself holding up the wall and counting down the seconds until you’re put out of your misery. You drove with friends and can’t leave, so you spend the entire night looking like the punchbowl attendant. It’s this fear that makes you decline invitations and sleep through the weekends.
But what if you had an exit strategy in place before leaving the house? For example, instead of carpooling with your party animal friends, you could drive yourself. This way, you can leave if your anxiety starts to build and you can’t handle another minute of awkward interactions. The more in control you feel, the less anxiety you’ll have.
8. Live in the moment
Other than the words on this page, what are you thinking about right now? Are you worried about a meeting you have next week? Are you stressed about meeting your financial goals? Or maybe you’re obsessing over whether you’ll be a good parent — although you have zero kids and have no plans to conceive in the near future.
If you answered “yes” to any of these questions, you’ve just uncovered part of the problem. Like many others with anxiety disorders, you have trouble living in the moment. Instead of worrying about today, you’re already thinking about tomorrow’s problems. And depending on the severity of your anxiety, you might be stressing about yesterday’s mistakes.
You can’t control the future, and you can’t borrow a time machine and change the past, so here’s a thought: Take each day as it comes. Try living one day at a time. Don’t put too much focus on what has been and what will be that you create anxiety for yourself. Mindfulness and meditation are rooted in living in the moment and ease anxiety. Try practicing for a few minutes a day and increase the duration over time. The best part? You can do it anywhere: in bed, at your work desk, or even on the commute home.
9. Seeking Professional Health
A life coach can provide guidance, support, and effective coping strategies. If needed, medication is always an option and in some cases, medication may be helpful very necessary in helping to manage anxiety symptoms.
Additional Strategies:
Step into a cold shower- The shock of cold water on the body triggers a physiological response, leading to increased circulation and the release of endorphins, which are natural mood enhancers. Cold showers also stimulate the vagus nerve, which plays a crucial role in regulating heart rate and promoting relaxation.
Do A Puzzle: The accomplishment of completing a puzzle triggers the release of dopamine, a neurotransmitter associated with pleasure and reward, leading to a positive mood boost. The focused attention required to complete a puzzle promotes mindfulness, temporarily diverting attention from stressors and worries. This can be particularly beneficial for reducing anxiety and promoting relaxation.
Grounding Exercises- Grounding exercises are mindfulness-based practices that help individuals anchor themselves in the present moment, reducing feelings of anxiety, distress, and disconnection. These techniques engage the senses, encouraging focus on the physical body and surroundings, rather than ruminating on thoughts or emotions. Here are some effective grounding exercises:
5-4-3-2-1 Exercise: Name:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
Takeaway
Anxiety is a beast, but it is possible to win the battle. Sometimes, overcoming worry and nervousness is simply a matter of modifying your behavior, thoughts, and lifestyle. Having the above tools in your plan so that you don't add to your anxiety in the moment is essential. Knowing that you have a plan of things you can do can be a big relief, and sometimes is enough to take the edge of the spiraling thoughts .Do what works for you, and know that anxiety does not have to control your life.
What do you do to manage or decrease your anxiety? Contact me via DM or on jlncoach.com under contact.
XO Jenna
