How to Cope with Anxiety
7 Essential Strategies to Heal Anxiety Naturally
Has it been difficult keeping all of your responsibilities in order? Perhaps you’ve been juggling so many of life’s demands for so long – a career, financial obligations, family expectations, caregiving, childcare, school, and more – that you’ve forgotten to see about yourself amidst all the busyness.
Have you experienced a trauma that shook you to the core? The hurt from a seemingly unforgivable betrayal can challenge the will of the strongest individual. The pain of grief and loss pierces with the most unimaginable force. But remaining in such states and neglecting the healing process can wreak havoc on the mind and body in the long run.
Although you’ve been under quite a bit of stress lately, and possibly for an extended period of time, you’ve somehow committed to the idea that everything is okay. And if you were anything like I was, you probably convinced yourself that you had it all under control. Until one day you woke up with the jitters and a feeling of dread. So lethargic that even your face felt heavy. Hot one minute, cold the next…perhaps both at the same time. Your heart races while you sit still, and overwhelming panic ensues because you have no idea what could be wrong. You fear the worst! If you can relate to any of these scenarios, it is likely you are experiencing some level of anxiety.
Having experienced these symptoms does not constitute a diagnosis of anxiety or any other related illness. The following paragraphs are not to be substituted for professional medical advice. Please accept this information from a research and personal experience perspective.
What is anxiety?
There are several forms of anxiety. A few of the more common forms include Generalized Anxiety Disorder, Social Anxiety, Panic Disorder, and Specific Phobia. One lesser recognized form has been coined Functional/High Functioning Anxiety, which describes persons who successfully accomplish normal life responsibilities while dealing with many of the same disorder-like experiences of the aforementioned forms. For the purpose of this entry, we will focus on anxiety, in general, not any specific form.
Anxiety is an internal state of being in which individuals experience unpleasant emotional states characterized by feelings of dis-ease and dread that can also manifest physically in the form of increased heart rate, sweating, erratic breathing, lethargy, and/or a general feeling of malaise. It is important to remember that although anxiety may ultimately be experienced physically, the root cause of the disorder stems from mental and/or emotional trauma. For this reason and others, high levels of anxiety can coincide with depression in certain individuals.
Who gets anxiety?
Anxiety is a natural occurrence in every person. Every one of us will experience it here and there throughout life. Whether it’s before the big wedding day or a major test at school…it will happen. Anxiety can be healthy and helpful in many circumstances. However, prolonged stress and trauma may cause disorder level anxiety if left unchecked.
Am I stuck feeling this way?
For those who experience anxiety for long periods of time without treatment may have a more difficult time regaining control of the situation, but it’s not impossible. Sometimes prescribed medications may be necessary to achieve balance in such cases. If symptoms of potential disorder level anxiety are caught early on, the possibility for total healing and restoration increases significantly.
The definition of insanity is constantly doing the same thing over and over again, and expecting a different outcome. This is an old saying that became amazingly real to me when I encountered my initial peak episode with anxiety. For more insight on my story, feel free to check out “I Thought I Was Okay”. In order to heal from anxiety, it is necessary to incorporate healthy lifestyle routines on a daily basis to promote healing. There are many great practices, but early on I think it’s best to stick with a few that are manageable during this vulnerable state. The last thing we need right now is overwhelm, right!?!
To help you out, I’ve narrowed my list down to 7 essentials that have worked wonders for me. You will find that my entire list is comprised of natural methods. Please do not ignore medical advice when needed. Some of these I was able to ween myself away from after a while. Others I had to work my way up to. Some I still incorporate periodically or on a consistent daily basis. What you need is unique to you! So, be sure to consult your personal physician when necessary. Well, let’s dive in and begin the road to healing!
The 7 Essential Strategies to Heal Anxiety Naturally
1. Breathing & Grounding Exercises
Because anxiety has the ability to push you to what may feel like your absolute limit, it is beneficial to learn techniques that help you connect back to the present moment. Our second essential strategy is actually great for maintaining balance, but you need something that will help you immediately in a moment of crisis. Breathing exercises can effectively redirect your attention back to the present and calm the onset of anxiety and potential panic.
Inhales activate the sympathetic nervous system, or what is commonly known as the fight or flight response. Exhales, however, activate the parasympathetic nervous system, which enables the body to be at ease and gravitate toward a state of calm. What would happen if you suddenly spotted a tiger twenty yards away? I don’t know about you, but immediate panic would ensue for me! I’m sure it would be quite the same for you as well. Your fight or flight response would kick into full gear…and if you were able to get to safety, a long series of heavy exhales would soon follow as you regulated to a calmer state.
This is essentially what happens during an anxiety or panic attack. The mind perceives that something is wrong when your actual level of danger does not match. The problem is…there is no escape because there is nothing to run away from. YOU have to induce your own parasympathetic response to get through this anxious ordeal. Here is a simple breathing exercise you can incorporate regularly to help you in these situations.
Step 1: Find a comfortable position, whether lying or sitting.
Step 2: Relax your shoulders and entire body. Close your mouth, but loosen your jaw. You may close your eyes.
Step 3: Pay attention to the rhythm of your breath. If your breaths are short, erratic, and fast paced, begin focusing on slowing the tempo. Guide your inhales carefully while elongating your exhales.
Step 4: Consider counting to establish a new rhythm and pace. As you inhale, count to four slowly, and exhale for a slow count of four or five. Pay attention to the rising and falling sensation of your diaphragm during this focused breathing.
Step 5: As you adjust to this new pace, allow all negative thoughts to slip away and think of gentler things. This is a great place to insert affirmations such as, “I am safe,” and “Everything is okay”.
Step 6: Continue this process for several minutes or as long as needed.
I personally consider grounding to be the next level of breathing techniques. Grounding redirects your attention away from your busy mind and transfers that energy over to physical objects that can be seen, touched, and described. You may use the first few steps above, but incorporate something that is in the room with you. Pick it up. Describe the object…it’s shape, color, weight, etc. Is it soft? What is its texture? How does it feel in your hands? This process will effectively steer your attention to the present moment and away from the fictional danger your mind was creating just moments before.
There is no one way to ground yourself. It can be different every time, or you might like to keep a few regular go-to practices. How about these examples…
Take your shoes off and walk in the grass or across a textured surface. Feel everything with your toes and the soles of your feet. Place yourself in the moment…
Prepare a glass of tea with your favorite herbs. Taste the rainbow of colors on your palate…
A personal favorite of mine is body scanning. Sit or lie on a surface and feel how each part of your body makes contact with that surface from head to toe. Like I said, there is no one way to do it…but the basics are this:
Distract your mind from the fiction it has created.
Divert your attention toward something that is real.
Detect as many characteristics as you can about this real thing.
Dissolve any anxiousness or panic that was present before.
Other forms of grounding deal with visualization techniques, which is a very close relative to our next essential strategy.
2. Meditation
Meditation practices can be helpful during episodes of anxiety, but I would suggest using them more often as preventative measures. Meditation can be practiced in the morning, at night, just before an activity, or simply as needed. However, if your intention is to heal from the effects of anxiety, having a regular routine would be best.
You can always meditate on your own, in silence or with a soothing background. Don’t be alarmed if it’s more difficult than you expect it to be, though. It takes practice, but it’s well worth it! My suggestion is that you dive into some guided meditation practices. I’m a huge fan of Insight Timer, which offers free and paid subscriptions to its users. You will have some of the best collections of guided meditations that cover all sorts of topics right at your fingertips. Trust me, you will find no shortage of what you need!
3. Eat a Healthy Diet
The old saying is true…garbage in, garbage out!. No matter how hard you try, there’s just no way around it. While every person is different and has their own set of dietary needs, I would argue two things to be true. First, no one absolutely needs processed food. Stay as far away from processed foods as you possibly can. Secondly, a well-balanced diet will satisfy all of your nutritional needs. Of course, age and lifestyle can be huge determining factors on how you tweak your intake of certain food groups. Just make sure you are consuming real foods, not Frankenfoods.
Designer foods are often loaded with sugars and other man-made materials that can throw your system into a tailspin. Remember, anxiety causes seemingly normal changes to be experienced as danger. If you have anxiety, your body recognizes these types of shifts quickly and may overreact to such a stimulant. Speaking of…although caffeine is not innately bad, it’s a big no-no for anyone dealing with anxiety. Avoid drug and alcohol use as well.
While I’m not a big proponent of unnecessary dietary supplementation, I do recognize the benefits for certain circumstances. Since we’re specifically discussing anxiety, I would like to suggest a few natural supplements that helped me to regain balance after experiencing a series of anxiety attacks. Consult with your doctor before trying any of these supplements.
Magnesium
Magnesium is a regulatory nutrient that is significantly important to your body’s ability to function and thrive at an optimum level. A complimentary plus magnesium provides is its ability to support the parasympathetic system, promote calm, and ease anxiety. The amount of magnesium individuals need is usually determined by age and gender. While this mineral can be found naturally in some foods, there are supplemental options for anxiety sufferers to increase their intake quickly. This can be quite advantageous for those who have recently and suddenly been exposed to the onset of anxiety.
L-Theanine
L-Theanine is an amino acid commonly found in certain tea leaves. It is known to promote anxiety and stress relief, support a more restful sleep, and helps to regulate some body functions such as blood pressure. A plus for this supplement is that it does not cause drowsiness.
Herbal Stress Support
Herbs that support stress and anxiety management can be a pretty broad category. There are a common few that have remained quite popular. They are Rhodiola, Holy Basil, and Ashwagandha. These all aid in the relief of stress and adrenal fatigue. Each of these herbal ingredients are known for their abilities to improve and maintain energy levels of those who are feeling overwhelmed with stress.
Please check with your doctor before using any supplement to treat anxiety or any other ailment. I have used each of these supplements personally and experienced great benefits. At the onset of my anxiety attacks, I needed immediate relief and made the decision to supplement naturally. I created a routine regimen in which I used these supplements to keep my anxiety levels low throughout the day, increase my calm, and support a more restful sleep.
4. Don’t Forget to SLEEP
Sufficient sleep is essential to good health. The body grows, repairs, and heals when it is at rest. When it comes to coping with anxiety, sleep is absolutely mandatory.
Not only is it imperative to have sufficient sleep, but quality sleep is just as important. The essentials we’ve discussed so far support a great foundation for optimum sleep habits. However, I suggest creating an atmosphere that is conducive for great sleep as well.
Plants and herbs offer many healing properties we may access through essential oils. When combined with a carrier oil, essential oils can be used topically. Please consult with a healthcare professional before exploring this option. However, my personal preference is diffusion. I use essential oils in conjunction with natural practices specifically for the purpose of supporting mood and sleep. There are many options that are great for awake time (alert or relaxed) and sleep time.
5. Exercise…Keep Moving!
My experience was that exercise wasn’t the best idea during the onset of my peak anxiety experience. This was something I had to work my way up to. I started with short walks, graduated to light Yoga, and eventually back into full weightlifting workouts. It took some time, but it was so worth it!
Again, because anxiety is a mental thing, your body may initially perceive exercise as a threat. So, it’s important to listen to your body and take it one day at a time. Everyone is different! You will know when you’re ready to challenge yourself to take that next step.
Ultimately, the benefits of exercise far outweigh the initial difficulty of getting back active. Exercise releases endorphins and relieves tensions throughout the mind and body. Just keep moving! You won’t regret it…and you’ll feel so much better about yourself.
6. Exposure: Live your life!
If you are experiencing severe anxiety, it may be necessary to seek treatment from a trained professional in exposure therapy. Don’t try it alone…it’s okay to ask for help.
For milder cases…It can be so easy to shut yourself off from everyone and everything when experiencing anxiety as well. I know the feeling! You just don’t know when you’ll have an episode. Not wanting to be embarrassed or freak completely out in public, you just stay home and to yourself. Before you know it, weeks and months will pass by. Not fun.
As always, taking it one day at a time is the key. But! I challenge you to take an extra step, or even a half step, each and every day. Exposure tells you the truth. It reminds you that everything is fine and gives you the confidence to be an active life participant. Try new things…and continue enjoying the old things, too!
You may be a little nervous at first, but keep trying as you feel you’re ready. Spend time with friends, whether in person or virtually. You’ll know when you’re ready. Real life triggers provide real life practice. Eventually, your physical and mental responses will balance themselves naturally.
7. Prayer
This step is a game changer for me. While we recognize the strengths that help us to overcome any obstacle, it is imperative that we understand that this power is not of our own creation. I’m a firm believer that every circumstance is an opportunity to gain wisdom and nurture a growing relationship with the Most High.
I’m reminded of one of my best friend’s favorite scriptures…
Three different times I begged the Lord to take it away. Each time he said, “My grace is all you need. My power works best in weakness.” So now I am glad to boast about my weaknesses, so that the power of Christ can work through me. That’s why I take pleasure in my weaknesses, and in the insults, hardships, persecutions, and troubles that I suffer for Christ. For when I am weak, then I am strong. – 2 Corinthians 12: 8-10
There is a higher power at work within each of us, and we have been given the tools we need to accomplish great things. Anxiety is just a reminder. Give it to God and He will carry you through.
Be Mindful
Anxiety is not the sad ending of your story. It’s a beautiful beginning to a bright future. So, don’t waste this time or the wisdom you’re gaining from this experience. The road to health and healing is a lifelong practice. Keeping this mindset can help you embrace every struggle and discover blessings just waiting to blossom out of every circumstance.
Just a quick recap. Be sure to…breath, meditate, eat healthy, sleep, exercise, live your life, and pray. My prayer is that you find something helpful in these strategies. Complete healing is possible! So never give up. Push through every obstacle and live in abundance. It’s yours!!
God Bless :-)
Research:
https://www.webmd.com/anxiety-panic/guide/anxiety-disorders
https://www.mayoclinic.org/diseases-conditions/anxiety/symptoms-causes/syc-20350961
https://www.bridgestorecovery.com/high-functioning-anxiety/amp/
https://www.apa.org/ptsd-guideline/patients-and-families/exposure-therapy
https://betterearthing.com.au/earthing-calm-nervous-system/
https://www.ramdass.org/meditation-for-anxiety-and-stress/
