If you’re here to find out how to help your anxiety, you’re not alone!
We know that anxiety is the most commonly diagnosed mood disorder in the United States. And, so many more than the estimated 40 million affected in this country don’t even seek help (so the numbers are undoubtedly much, much higher).
Anxiety can show up in many ways, both mental and physical, and usually presents with a cluster of symptoms. Mentally we may be worrying non-stop, have difficulty stopping racing thoughts, or are super caught up in future-focused thinking. Physical tension, sleep difficulties, trouble with focus and memory issues are also common concerns. For me, I feel physically and mentally edgy. Physiological issues like stomach upset, digestive and elimination concerns, shortness of breath and heart palpitations are also pretty common.
There are many root causes to anxiety that go unexplored by many traditional medical and mental health practitioners, so they often miss things like hormonal dysfunction (thyroid, sex and/or stress hormones), metabolism and blood sugar irregularities, chronic inflammation or autoimmune concerns, gut imbalances or intolerances, nutrient deficiencies, neurotransmitter imbalances, dietary culprits, infections and parasites. That’s quite a list to miss, and honestly, talk therapy will only go so far if you’re dealing with some of that stuff! In my practice, I keep an eye out for these things; some I can help with and others, I refer to different kinds of experts, for sure.
In this blog on tips for anxiety, and the next, I’ll share some helpful tips for anxiety that you can try on your own. However, if you feel like it’s really out of control, or getting in the way of your ability to function, think, parent, work etc., then it’s a great idea to get in touch with a therapist or counselor who can help you further (and maybe a holistic practitioner or naturopath who can help you rule out any underlying medical factors).
Tip #1: Know your triggers and physical signs
Start to get really clear about what heightens your anxiety or sets it off. If you know your triggers, it’s easier to name them and to name your anxiety itself. Putting words to physical sensations and emotions is an important first step at diffusing the intensity (and strengthening your mindfulness muscles). So, what just happened? Are there certain people, places, situations that bring on your anxiety? What is happening physically? Heart rate, breathing, sweat, urge to run away or freak out? Trouble concentrating, falling asleep? This is your sympathetic nervous system. Good news: these are just feelings, sensations. You can use the grounding and orienting tools here to help you create space to figure out what you’re feeling and how to stop freaking out.
Tip #2: Exercise/Movement
Physical movement so good for anxious feelings. It can be exercise, dancing, walking, really whatever. Just move. It helps us discharge our stress hormones (cortison, epinephrine, and norepinephrine) and gets us out of our heads. Yoga is a double winner here, because you get the movement piece, but yoga also helps us to increase mindfulness, relaxation, and awareness of our breath and physicality. High intensity interval training (HIIT) is also excellent for anxiety and depression and there’s research to back it up. HIIT is also awesome if you’re in a time crunch – or don’t really love to spend time working out. It will boost your endorphins and your heart rate in record time, while lowering your blood pressure and increasing your calm behind the scenes.
Tip #3: Ditch the coffee
Ughhhh, sorry, but this one is a game-changer for anxious people.
Tip #4: Balance your blood sugar
What, how, and when we eat has a big influence on how we feel, mood-wise. Watch sugar and regulate blood sugar – sugar is inflammatory and too much can wreak havoc on our blood sugar levels, causing us to feel jittery and irritable. There is nothing wrong with enjoying treats, but if it’s contributing to blood sugar, mood, or anxiety issues, it’s worth trying to shift things. Have protein and fat with every meal (along with whole-food carbohydrates; carbs are not a “bad” word!) to keep blood sugar stable – and don’t go to long between “feedings” to see if that helps your feelings of anxiety. I am not exaggerating when I say that some of my clients with panic attacks have realized they just haven’t eating in many hours!
I’ll be sharing some specific tips for eating for anxiety and depression in the coming months, so stay tuned!
Tip #5: Limit alcohol
This one goes along with the caffeine piece. One of my favorite sober writers, Laura McKowen, says that drinking alcohol is like “pouring gasoline on your anxiety,” and it’s such a simple, but powerful, metaphor. Alcohol really does make anxiety (and depression!) so, so much worse. If you’d like to explore giving up the drink to see if it helps your own anxiety levels, let me know!
Tip #6: Reframe it – make it your friend.
Our anxiety feels like a worst enemy, but it really is trying to be our friend, trying to help. When you notice your triggers or your tell-tale signs of anxiety, tune into them. What’s going on? What message could it be trying to tell you? Do you need to cut back on tasks, to-do’s, obligations? Lighten your schedule? Move your body? Examine what food, drink, media and information you’re putting into your body and brain? Explore relationships that might not be the best for you? Encourage you to look at how you usually respond to stress? Anxiety is the perfect invitation to increase your awareness and to strengthen your mindfulness muscles. It’s not coming out of nowhere and ultimately, its intention is not to hurt you.