Finding Peace in the Storm
I don't like to be inflammatory, but let me just say this… We currently live in a pressure cooker of hustle culture, keeping up with the Joneses, and political unrest, with toxic food industries, predatory medical businesses, and hauntingly invasive technology, on a planet that is seconds away from being inhabitable… It's no surprise that many of us grapple with feelings of anxiety.
You’re not alone my friends. I’m right there with you!
Whether it's worrying about the future (or the past), feeling overwhelmed by your daily responsibilities or the state of the world, or facing uncertainty (particularly financial uncertainty), anxiety can manifest in various forms and impact our daily lives.
But it’s essential to remember that anxiety is a common human experience and that there are effective tools and strategies for managing it that can help you navigate those turbulent waves of fear and worry, and cultivate greater peace of mind.
So what’s happening when you’re feeling ANXIOUS?
Before diving into strategies for coping with anxiety, it's helpful to understand what anxiety is and how it affects us.
Anxiety is a natural response to stress or perceived threats, triggering a cascade of physiological and psychological reactions (fight, flight, freeze or fawn responses). While occasional anxiety is normal and can even be beneficial in certain situations, such as preparing for a presentation or facing a deadline, chronic or excessive anxiety can be debilitating and interfere with daily life.
When we’re in a chronic state of stress, our body responds in kind, showing signs of tension in the muscles, deep inflammation, headaches, brain fog, struggle with sleep, malnutrition, and more. So you can see why it’s important to find a way to manage anxiety and stress. As with most things we talk about here, it affects all areas of your well-being: the Mind, the Body and the Spirit.
There are plenty of signs and symptoms of anxiety to lookout for, though they can vary from person to person. Things like:
Persistent worry or rumination,
Feelings of restlessness or irritability (always on edge),
Difficulty concentrating or sleeping (tired but wired),
Physical symptoms such as muscle tension, rapid heartbeat, or stomach discomfort, among some of the others I mentioned above.
Drawing awareness to these signs, allows you to start addressing them proactively, and prevents them from escalating. So let’s talk STRATEGY:
Practice Mindfulness: Mindfulness is just about paying attention to the present moment without judgment. Techniques such as deep breathing, meditation, and body scans can help ground you in the here and now:
Try the 5, 4, 3, 2, 1 Method - Get out of your head and into you body by identifying 5 things in your environment that you can see; 4 things that you can hear; 3 things that you can touch; 2 things that you can smell; 1 thing that you can taste
In for 4, Out for 8 - This is another somatic technique you can use to get mindful, and calm anxiety. Inhale for 4 seconds, hold for a moment, then exhale for 8 seconds, hold for a moment and repeat. When we take a longer exhale, than we do an inhale, this sends a signal to nervous system that we are safe to relax.
GET UP AND MOVE: Regular physical activity has been shown ten times over to reduce symptoms of anxiety by releasing endorphins, increasing dopamine and serotonin, and promoting a strong sense of overall well-being. Find activities that you ENJOY, whether it's walking, yoga, kick-boxing, cycling or dancing, and incorporate them into your routine.
Speaking of ROUTINE: Creating a daily routine can provide structure and stability for your life, helping to reduce feelings of uncertainty and overwhelm. You see, our brains LOVE certainty, and routine can give that to you. Set aside time for work, relaxation, exercise, and socializing, and stick to a consistent sleep schedule. I find Google Calendar to be incredibly helpful in this endeavor. Let's put our Virgo pants on and schedule everything that feels necessary!
Limit Exposure to Stressors: This may seem obvious, but it’s also crucial, and yet kind of difficult. Start by identifying triggers that contribute to your anxiety, whether it's scrolling through social media, watching the news, or engaging in negative self-talk, and then take the steps necessary to limit your exposure to these stressors.
Here’s an example for you: I know that for me, staying engaged in news media, and the political cycle, gets me feeling incredibly out of control and infuriated. The state of the world is too much to feel all at once, and I often find myself raging, and feeling helpless, wondering what I can do. But my therapist once said to me, “You can only control yourself, and the opinions of others are none of your business.” This gave me great relief. I stopped paying attention to the news media, and politics sometime around 2018. I quit cold turkey, recognizing that there is only so much that I can do, and that yelling at strangers on Facebook for their opinions only harms me, and others (Plus, that’s just bad energy! Can we please stop?).Seek Support: Don't hesitate to reach out for support from groups, friends, family, or mental health professionals. Talking about your feelings can help validate your experiences and provide perspective, and as I always recommend, therapy or counseling can offer additional tools and strategies for managing anxiety!
All of that to say, while anxiety may feel overwhelming at times, it's important to remember that you're not alone, and there are steps you can take to manage it effectively.
By understanding the nature of anxiety, recognizing the signs, and implementing practical coping strategies, you can learn to navigate the waves of anxiety with greater ease and find moments of calm in the storm of life.
As always, remember to be patient and compassionate with yourself as you embark on this journey towards wellness. It takes time and practice, but you CAN cultivate resilience and inner peace. It’s possible.
If you found this blog post helpful, be sure to share it with others who may benefit from these strategies. Together, we can create a community of support and empowerment for those navigating the complexities of anxiety, and other mental health struggles.
Be Well,
L
