How to Manage Anxiety
My Battle With Anxiety as a Young Adult
I had my first official panic attack when I was 26 years old. Having no idea what was happening to me I called my doctor and, based on my list of symptoms, he told me to go to the ER. After many hours of waiting and many hours of tests, I was sent home. “Nothing is wrong with you,” they said. This happened again and again and again until I gave up. From there, anxiety and depression came hand in hand, easily managing my life for me. In 1989, no one I knew had ever talked about or dealt with anxiety. It just wasn’t a thing. I felt so alone and completely crazy. Hiding it was feeding it, but talking about it was too risky. Over the years it got progressively worse. I stopped skiing because I was suddenly afraid to get on the lift, I stopped flying because I suddenly felt trapped, I avoided elevators, I stopped driving on the freeway, then I couldn’t step onto escalators, or socialize in crowded or loud places, until eventually….I was afraid to leave the house.
With the help of my own research, God, doctors, therapists, life coaches, friends, family, and lots of practice, I learned how to obliterate unsubstantiated panic attacks and significantly diminish anxiety. As a certified life coach, I have learned that there are many factors that contribute to anxiety, and each person suffering from anxiety has their own unique experience and healing path. I also know that there are some things that are universally helpful to those who desire to manage or annihilate anxiety.
Top 4 Ways to Bring Anxiety Down
While meds, hypnosis, massage, meditation, Emotional Freedom Techniques, acupuncture, herbs & vitamins, prayers, blessings, music, and rubber bands on the wrist were helpful and educational, these 4 things are my standard 4 check-ins when it comes to managing anxiety, and for me I would also say depression as well.
Hydration: Start the day with at least 8 oz. of water. Drink water throughout the day. Sometimes, if I feel anxious (like I can’t breathe), I drink a glass of water and the anxious feeling goes away. I can breathe again!
Nutrition: The body needs nutrient dense foods and fiber to function without distress. Create a physical environment of peace by fueling your brain, heart, lungs, liver, stomach, muscles, bones, teeth, etc. with healthy, whole foods.
Sleep: Support your body’s requirement for sleep. If I am running on little to no sleep, I am guaranteed to feel anxious. Dosing on caffeine will up the anxiety. If I am lacking in sleep, I am compassionate with myself and realistic about what I can or cannot do. Pushing through is the exception, not the rule.
Move Your Body (Outside When Possible): Moving your body will change the flow of energy. Just standing up from a seated position is enough to stimulate a rejuvenating new flow. Being outside is a change of scenery with fresh air, sounds, colors, and textures that Mother Nature uses to nurture you. Open your eyes, breathe, twist, turn, reach, walk, lift, run, touch, etc. Ground yourself by walking or standing barefoot on the earth.
More Help for Anxiety
Outside of the standard 4 check-ins, I would encourage all who suffer from anxiety to find your key to freedom. Do you feel trapped physically, mentally, emotionally, or spiritually? Consider your choices and make one responsible choice at a time. Embrace your freedom by engaging in decision making.
I realized that there were a few relationships I needed to set myself free from in order to heal chronic anxiety. I had to redefine my relationship with God. I dropped my expectation that my body should look a certain way. I started saying no to social invitations until I learned how to say yes honestly. I gifted myself alone time to think, journal, and process.
I put high value on what I call, “My Plan for Peace,” which is a plan I make up for myself whenever I think I can’t handle a certain situation or person. If I am nervous about something, I ask myself, “What do I need to feel more peaceful?” And then I take action. Example: I was with a group of people and we were going on a tram to the top of a steep mountain. I was nervous about getting on the tram. What if I we got stuck up there, dangling in the sky, hanging over a cliff?! I decided that to feel more peaceful I would need water and food. I stepped out of line, willing to potentially inconvenience the group if our tram came before my return because now I know my peace & happiness are worth the inconvenience (because I matter). Within minutes, my backpack was filled with water and food. I was ready! As it turned out, I made it back in time and I had enough food for a small picnic with my group. They were surprised and grateful.
If you need help developing your own “Plans for Peace,” contact me. Consider scheduling a Discovery Call to learn more ways to manage or annihilate anxiety. I believe in you! If I can do it, you can too ;-)
