Practices For When Anxiety Strikes
The brain is the engine of the human body, it runs the whole operation. This astonishing organ that lives in our heads is also the home of our thoughts. The mind races constantly with thoughts and concerns about the future and over analysis of moments from the past. It does this with intentions of protecting itself but this overthinking pattern can easily lead to a burnout but there is hope to end this tiring cycle!
What is anxiety?
Anxiety is a nervous disorder characterized by excessive uneasiness, intrusive thoughts, and feeling on edge. Anxiety becomes an underlying condition when the emotions are all consuming, and interfere with daily living. Anxiety affects over 40 million adults in the U.S annually and over 25% of teenagers between the age of 13 - 18 live with anxiety today.
Possible physical symptoms of anxiety:
Rapid heart rate
Rapid breathing
Sweating
Fatigue
Hypervillagene
Irritability
Palpitations or trembling
Restlessness or insomnia
Muscle tension
Higher chance of suffering with depression
Remember that everyone's symptoms are different. Some may have few symptoms while others may have multiple. Just as no two people have the same body, no two people have the same mind, mental health conditions look different on anyone. Now Let's dive into some ways to cope with anxiety!
Treatment and Prevention:
3-2-1 Awareness
When the anxious feeling slaps you in the face during the most inconvenient time, focus on 3 things you can see and describe them bringing attention to your visual perception. Next, Notice 2 things you can hear around you and describe them. Birds chirping? Cars in traffic? Kids playing? Finally, focus on something you physically or internally feel. This can be things such as the couch you are sitting on or the feeling in your tummy letting you know that you are hungry and need to eat something. Completing this activity draws your attention to your surroundings and senses and in doing so, will take your mind off the worries and stressors you were previously thinking of while easing your body.
Practice being in the moment
You have heard it before and it is definitely overused but for good reason. Psychologists are quick to suggest that living in the moment is the best practical way of living life because one is not worrying about the future nor over analyzing situations from the past. Being in the “now” simply means that our attention and focus is on what is happening at this very moment. “Everything that happens, happens in the present moment. Everything that ever happened and will ever happen can only happen in the present moment. It is impossible for anything to exist outside of it.” (Thum, 2008).
This is not to say that it is easy. There is always something coming up. With work, family, social life our brain has to keep track and prepare for what is to come. And now in the tech savvy world we live in today, it is easier than slicing a cake to get caught up in the past.
Blow off steam
We have talked about how fitness and nutrition can play a huge role in both your physical and mental health. You know that it has been proven time and time again. So now it is time to actually DO IT. Just try today. If you attempt to today, that is a step forward compared to yesterday. The anger you feel towards your anxiety, feeling different, or that person that makes you feel less than your best, release that negative tension building up in your mind and body by slamming a ball on the ground or any form of movement.
Get Uncomfortable
Anxiety is already uncomfortable as is so this one should be easy peasy. If you are comfortable where you are in life and tell yourself that you want to grow, you may need more than just reducing your stress. Facing your fears, learning about your own symptoms, being mindful of when it comes and goes, what triggers it, stop avoiding your experiences and practice tolerance of your experiences are all proven to be steps to take towards healing.
Resources: Self Screening - https://adaa.org/find-help/treatment-help/self-screening More coping strategies: https://adaa.org/tips Myths v. Reality: https://adaa.org/understanding-anxiety/generalized-anxiety-disorder-gad/myths-realities Citations: “Anxiety Disorders and Depression Research & Treatment.” Anxiety and Depression Association of America, ADAA, adaa.org/.“Anxiety: Understand Symptoms and Get Help.” Crisis Text Line, 31 Mar. 2020, www.crisistextline.org/topics/anxiety/#what-is-anxiety-1.
