Hi Lykkers! We've all been there—feeling our heart race, chest tightening, or mind racing when faced with a stressful situation. It's normal to experience anxiety from time to time, but what triggers it and how it affects us can vary from person to person.
Whether it's a big presentation, a difficult conversation, or simply the stresses of everyday life, anxiety can feel overwhelming.
If you're feeling anxious right now or just want some tips to manage it better in the future, keep reading for some simple ways to help you reduce anxiety and calm your mind, based on expert advice from Kathy Baur, a clinical psychologist at Jefferson Center.
What is Anxiety?
Anxiety is your body's natural response to stress. According to Baur, “Stress is anything that threatens your well-being.” This could be physical, emotional, or psychological stress, and it causes various reactions in our bodies. These can include physical responses like shortness of breath or sweating, emotional reactions like anger or worry, and behavioral changes like shifts in eating or sleeping habits. Most of the time, anxiety is temporary, and the symptoms will subside once the stressful event is over.
Why Do We Feel Anxious?
Anxiety can be caused by many things. Sometimes it's hard to pinpoint exactly what triggers it, especially in events like the pandemic, which has affected our health, jobs, daily routines, and general sense of well-being. Baur points out that during times like these, the threat often doesn't go away quickly. Learning how to cope with difficult and stressful situations—whether short-term or long-term—can be a key tool for maintaining mental health. Here are some simple steps to deal with anxiety when it comes up.
1. Recognize Your Warning Signs
We all experience anxiety differently. It can show up as shaky hands, tightness in your chest, a racing heart, sweaty palms, restlessness, or racing thoughts. What's more, what causes anxiety can differ from person to person—work stress, financial worries, smoking, or drinking can all affect how anxious we feel. Knowing your unique triggers and warning signs can help you take a step back and manage the situation when anxiety starts to creep in.
2. Breathe Deeply
Grounding exercises are a great way to reconnect with your body and calm anxious thoughts. When you notice your anxiety escalating, Baur suggests practicing deep breathing. To do this, breathe in through your nose for a count of five, then breathe out for a count of five. Repeat this for about five minutes until you feel your body start to relax.
3. Practice Mindfulness
When we're overwhelmed, it can feel like we're losing control. Mindfulness is a helpful tool to regain that control and manage emotions. Activities like yoga and meditation have been shown to offer natural anxiety relief by focusing on self-soothing. If you can't meditate or move your body, Baur recommends using your five senses to ground yourself—count them and focus on each one to reconnect with the present moment. You may need to repeat this a few times to feel truly relaxed.
4. Make Exercise a Priority
Exercise is another scientifically backed way to manage mental health issues, including anxiety, depression, and panic attacks. Experts suggest getting at least 30 minutes of aerobic exercise three times a week to improve mood and burn off stress hormones like cortisol. Whether it's running, biking, hiking, walking, dancing, or any other activity that gets you moving and increases your heart rate, exercise can work wonders for your mental well-being.
5. Get Quality Sleep
Sleep is the foundation of our health—it's when our bodies and minds get to rest and recharge. Without proper sleep, your work or school performance may suffer, your injury risk increases, your mood takes a dive, and you're more likely to face health problems like obesity, diabetes, and heart disease. To help you sleep better, try adding exercise to your day, establishing a mental wind-down routine, and practicing short mindfulness exercises. These can help you fall asleep faster and sleep more soundly.
6. Find Healthy Distractions
When anxiety hits, it can feel like it's hard to focus on anything else. But finding a healthy distraction can give your brain something else to focus on and allow you to temporarily escape the stressful thoughts. Baur recommends activities like journaling, listening to music, playing with pets, pursuing creative hobbies, talking with friends, or even praying to help soothe your nerves.
7. Look on the Bright Side
When it comes to handling anxiety, the power of humor and gratitude cannot be overstated. Negative emotions can easily make us feel stuck and amplify the situation. On the other hand, humor can help restore a sense of control. Laughter reduces stress hormones and boosts levels of endorphins in the body. Shifting your focus to things you're grateful for in life can be a powerful way to ease anxiety and shift your mindset.
Focus on What You Can Control
As Baur puts it, “The reality is, we don't have much control over the pandemic right now.” That's a tough pill to swallow, especially when there's no clear end in sight. But focusing on what we can change and control helps us regain a sense of autonomy. Don't worry about your loved ones' health; focus on being with them (if possible) and expressing gratitude for their presence. Even with fears and worries, you can choose how to respond to the situation.
When Anxiety Becomes Harmful
Everyone experiences anxiety at some point, but it's important to monitor your symptoms and know when it's time to seek professional help. If you find that anxiety is severely affecting your relationships, work life, or overall health, it's a good idea to consult with a doctor or mental health professional.
Anxiety is a normal response to stress, but you have the power to calm your mind and reconnect with your body. By practicing self-compassion and caring for yourself and others, you can learn to acknowledge your fears without being overwhelmed by them.
Stay strong, Lykkers, and remember—no matter how tough things get, you have the tools to manage your anxiety and take control of your well-being.
