Anxiety
Our lives have always been defined by the rush to complete deadlines; look the best to fit in; to get recognition for our achievements; to feel loved; always filling our mind with different types of thoughts about the way we should live our lives, which creates additional stress and pressure in our day-to-day existence. I could go on and on giving more examples of what causes our heartbeat to race, but that would only increase mine!
When our heart rate goes faster, it generates anxiety which is an emotion characterized by feelings of tension, worried thoughts and physical changes like increased blood pressure. It starts with a thought in your mind that releases chemical reactions in your body. These reactions manifest as different physical sensations and feelings ranging from butterflies in your stomach; to a racing heart, rapid breathing, restlessness, and trouble concentrating. You might be having difficulty sleeping and you might be feeling out of control, like there’s a disconnect between your mind and body. Other ways you might be experiencing anxiety include; nightmares, panic attacks, and painful thoughts or memories that you can’t control.
There are different anxiety triggers. Anxiety can feel different for each person, but the triggers are often very similar for each of us. You may have a general feeling of fear and worry, or you may fear a specific place or having others around you. You may be hard on yourself for not being able to manage these feelings and emotions and may end up pushing away people you love, or skipping out on activities that bring you joy.
The most common triggers of anxiety are attributed to pre-existing health issues, medications, caffeine, exercising, skipping meals, negative thinking, financial concerns, social events, and relationship problems.
Symptoms of anxiety include; rumination, uncontrollable worry, fear, muscle tension, an elevated heart rate, sleeping disorder, lack of focus, restlessness, feeling on edge, or irritability.
There are different ways that you can overcome anxiety at home. Let’s start with the things you need to increase in order to reduce anxiety:
Self Love
Practice mindfulness. Remind yourself of ways that you are loved. Think of those times in the past when you overcame difficulties and became empowered. This experience will help you become stronger than you are now.
Get Yourself Moving
Even when exercise triggers anxiety due the heartbeat increase during movement, it's highly likely it'll be a net positive and may have a massively beneficial impact on your anxiety. Staying on track with your fitness routine will help to release chemicals in the brain that trigger positive feelings (get those endorphins high). You can exercise with free weights, bands or simply with your body weight, the goal is to be active. If you are new to fitness and do not know how to start with your routine, contact a fitness professional that can help you to build your foundation and confidence.
Meditate
At least 10 minutes before and after you wake up. If you don’t naturally feel comfortable meditating on your own, there are guided meditations that you can download. I personally use meditation tracks in Spotify.
Manage your stress to limit potential trigger
Either you are working from home or in the office, try as best you can to stick to a routine. Organize any upcoming pressures and deadlines, compile lists to make daunting tasks more manageable, and commit to taking time off from study or work.If you were recently laid off, create a daily schedule (workout, read a book, watch a documentary, call family and friends, etc) with at least 10 minutes of meditation at the beginning and the end of the day. Remember that one positive thought early in the morning can change the outcome of your day.
Redirect your mind
Read a new book or re-read your favorite ones. Listen to podcasts, you have no idea how much perspective and company you can get from these. Practice “Art Therapy”. This technique calms the nervous system acting as a distraction and interrupting rumination by focusing on one thing. It can be anything, you don’t have to be an artist, just be creative (write poems, draw, sing, dance).
Stay positive
Anxiety can cause negative thoughts and poor self-assessments. Make a list of the negative thoughts that might be cycling as result of your anxiety and write down another list next to it with positive ones to replace them. Create a mental image of all the great things you will do after this situation goes away. Remember, the way we think about things impacts how we feel emotionally and how we overcome challenges.
Don’t Resist
Avoid resisting Physical Sensations… Instead accept what you are feeling Avoid resisting Emotions…
Avoid wishing your anxiety goes away…Instead accept and live in the present
Avoid resisting Thoughts…Instead, notice your thoughts without wishing the go away
Avoid Substances… Alcohol, drugs, coffee
Reduce the time that you spend watching news… Just look for the ones that keep you informed and then move on to a healthier activity.
Occasional anxiety is common, but chronic feelings of worry, fear, or dread aren’t common. If your anxiety is impeding your day-to-day life, don’t be afraid to look for professional help.
