Are you one of those people who can’t seem to calm down no matter how hard you try? Do you constantly find yourself worrying about every little thing, to the point where it’s affecting your ability to function normally? Are you always frazzled, on edge, or just can’t seem to catch your breath? Well, my friend, you just might be suffering from anxiety.
But don’t worry, you’re not alone in this battle. Anxiety is a common condition that affects millions of people across the globe. According to the Anxiety and Depression Association of America, anxiety affects 40 million adults in the US alone.
But what exactly is anxiety, and more importantly, how can we relieve its symptoms?
In this blog post, we’ll dive into everything you need to know about anxiety, from its history to various breathing exercises that can help you manage and alleviate its symptoms. So put down the worry stone and take a deep breath (or maybe even a few!) –we’re about to explore the world of anxiety relief!
First things first: What exactly is anxiety?
According to the American Psychological Association, anxiety is an emotion characterized by feelings of tension, worried thoughts, and physical changes like increased blood pressure. It’s a normal and often healthy emotion, but when it starts to interfere with daily activities, it can become a problem. If left untreated, it can become a full-blown disorder.
It’s important to note that anxiety disorders are not a new phenomenon. In fact, humans have been experiencing anxiety since the dawn of time. Back in the caveman days, anxiety was actually a helpful survival mechanism.
Our ancestors would experience anxiety in response to threats in their environment, allowing them to stay alert and react accordingly. Basically, it was our bodies way of saying, “Hey buddy, that saber-toothed tiger looks pretty hungry. Maybe we should skedaddle?”
But in today’s modern world, where we’ve traded saber toothed tigers for a beast of a different kind—stress. Our bodies are constantly bombarded with stressors and stimuli on a daily basis; traffic jams, work deadlines, pressure from social media and never-ending emails which, let’s be honest, can sometimes feel just as threatening as a prehistoric predator. This once-helpful mechanism now becomes overwhelming.
Lets talk about some of the symptoms you might experience if you have anxiety.
Some common physical symptoms include racing heartbeat, shortness of breath, dizziness, and sweating. You might also feel mentally overwhelmed, with racing thoughts, excessive worry, irritability, restlessness, a sense of impending doom, difficulty focusing, difficulty sleeping or panic attacks. That doesn’t sound the least bit daunting, right? *insert gigantic eyeroll here
While these symptoms can be scary, it’s important to remember that anxiety is treatable and there are many effective coping mechanisms you can use.
Speaking of coping mechanisms, here are a few to try in a time of crisis.
Breathing Exercises
One of the most effective methods is through breathing exercises. When we’re anxious, our breathing tends to become shallow and rapid, which can exacerbate feelings of panic and tension. By practicing deep breathing exercises, we can slow down our heart rate and calm our minds. One popular breathing exercise is the 4-7-8 technique: inhale for a count of four, hold for seven, and exhale for eight. Repeat this for several minutes, focusing on the sensation of the breath moving in and out of your body.
Another breathing exercise is the box breathing method. Inhale for four counts, holding for four counts, exhaling for four counts, and holding again for four counts. These techniques help slow down your racing heartbeat and release tension in your muscles.
Mindfulness Meditation.
This involves focusing on the present moment and accepting whatever thoughts and feelings arise, without judging them. By doing so, we can detach from our anxious thoughts and become more centered and grounded. Apps like Headspace or Calm can be great tools for guided meditation.
Take a few minutes each day to sit in silence, focus on your breathing and let your thoughts just come and go. You’ll be amazed at how calming and insightful it can be. Sometimes our subconscious is thinking about stuff we never even realized, and that can totally be stressing us out without us even knowing. Slowing down and taking an intentional peek inside at what’s really going on in your head can be super beneficial in helping to combat anxiety.
Medication
There is a vast array of medications to help take the edge off or to help provide support for any chemical imbalance you may have. Medical professionals can provide, diagnose and prescribe medication if necessary. If you think medications could help reduce your anxiety, give your GP a call to set up an appointment.
How about a little history lesson?
Anxiety has been a part of the human experience for as long as we’ve been around. However, it wasn’t until the 20th century that it was recognized as a distinct condition. The first benzodiazepine, a type of anti-anxiety medication, was introduced in the 1960s. Since then, research into anxiety and its treatment has expanded greatly. While medication can be helpful for some people, it’s important to remember that there are many non-medical ways to manage anxiety as well if that is what you prefer.
When you’re feeling anxious, it can be difficult to focus on anything else. That’s why it’s important to find ways to distract yourself and give your mind a break. Engage in a relaxing activity, like knitting, drawing, or taking a walk. Spend time with loved ones who make you feel safe and supported. And try to identify and challenge negative thought patterns that might be contributing to your anxiety. Remember, anxiety is a treatable condition, and seeking help is a sign of strength.
Lastly, it’s important to remember that anxiety is a common, yet treatable condition that affects many people around the world. It is NOT a personal weakness or character flaw. It’s a medical condition that can be treated with therapy, medication, or a combination of both. While this list only highlights a few of the treatments to use in a crisis, there are many more available including self help books.
By practicing breathing exercises, engaging in relaxation techniques, and finding healthy distractions, you can help to manage and potentially alleviate your symptoms. If they are interfering with your daily life, don’t hesitate to seek help from a mental health professional.
Remember, you’re not alone in your struggle, and seeking help is always a smart move. So, take a deep breath, shake off your worries, and carry on – you’ve totally got this!
Until next time, stay brash, stay mindful and stay true to you!
