Listen to “Realistic Steps to Manage Anxiety”.
Anxiety is a natural reaction to stress or threat. It is a mixture of uneasy feelings, including nervousness, worry and fear, about yourself or others.
We all feel anxious at times and having occasional feelings of anxiety is completely normal. However, it can become problematic when it happens too frequently and feels unmanageable. The coronavirus pandemic has contributed to rising anxiety worldwide, particularly in older adults and students. However, there are also many other reasons why anxiety is on the rise.
Anxiety about the economy or environment and anxieties about our appearance, social standing and professional success are becoming more prevalent. Many aspects of modern life could also be to blame. Research has found a correlation between social media usage and increased anxiety, while another study has previously linked increased air pollution and anxiety.
Anxiety exists at different levels and in different ways in each of us, depending on our brain chemistry, genetic makeup, background, environment, social relationships, and so on. But what if your anxiety becomes relentless or overwhelming?
What to do if your anxiety becomes unmanageable
Lifestyle changes and coping strategies can make a difference during times when everyone feels more anxious than usual. Here are some practical things you can try to help reduce anxiety:
Observe and identify triggers.
The goal of observing and identifying triggers is to gently create distance between yourself, your thoughts, and your emotions. Pinpointing where in your body the uncomfortable feelings reside can also help. For example, is it a tightness in your chest or churning in your stomach?
By taking a step back from your discomfort, you may be able to relate to it with a bit more clarity. Learn what situations or actions cause you to stress or increase your anxiety. The key to managing anxiety is learning to identify it, understand it, and respond to it with self-compassion.
Come back to the present moment.
Take a moment to bring yourself back into the moment. Then, tune into 4 things around you that you can see, 3 things that you can touch, 2 things that you can smell, and 1 thing that you can taste (you can carry around mints, or gum, to use in this situation). You will distract yourself from the anxiety that is trying to take over your body.
Try breathing techniques.
Inhale through your nose as slowly, deeply and gently as you can. Then, exhale slowly, deeply and gently through your mouth. For longer-term effects, consider exploring Rebirthing or Holotropic Breathwork. A powerful approach to self-exploration and healing.
You can also listen to DeepH mantra meditation Breathing meditation for inner peace specially created to help you calm down using breathing techniques.
Reframe self-discipline to self-love
We all are going through tough times lately, do not make it harder for yourself.
Poor food and drink choices can trigger symptoms of anxiety. For example, eating nutrient-deficient foods, not getting enough carbohydrates, protein, or fat in your diet, or simply not eating enough can fluctuate your blood sugar levels, triggering anxiety.
Learn how to take better care of yourself by choosing things that are good for you, healthy balanced food, enough activity, walking, self-time, meditation time, and a glass of good wine.