Anxiety disorders are the most common mental disorders in Australia. The meaning of anxiety is ‘to vex’ or ‘trouble’, creating feelings of fear, worry, panic attacks, uneasiness and dread. Anxiety is clearly not a pleasant experience.
What are the physical symptoms of anxiety?
Muscular tension, headaches, loss of appetite, diarrhoea, nausea, dizziness, tingling in the extremities, fatigue, sweating, palpitations and insomnia are all symptoms of anxiety. These symptoms are a result of certain chemicals (such as adrenalin) being activated when the body perceives there to be a stressful situation. When you think about it, the body is basically doing exactly what it’s supposed to be doing… activating it’s fight or flight response so you can get out of that situation as soon as possible! Short-lived anxiety is normal, and can actually be helpful. Unfortunately though, many people with anxiety suffer the symptoms daily, making anxiety a chronic condition for them.
Here are my top tips for overcoming anxiety:
1. Seek support
Take off that superhero cape and recognize that we can’t always do everything on our own! Life is busy, and our day-to-day load can often be overwhelming. Don’t be afraid to share how you’re feeling, and ask for some help. Commit to having an honest conversation with someone you trust. Simply verbalising your concerns is helpful
2. Make time to be meditate, breathe, and be still
Meditation is a great way to connect you with your breath, and be in the present moment. There is strong evidence to suggest that meditation is an effective way to reduce anxiety. Meditation comes in MANY forms… I find that walking in nature is meditation for me! It grounds me, energises me and calms me. For you… taking a bath, playing with your dog, yoga, sewing, reading, baking or singing might all be forms of meditation! Think about what brings calm to your life, and do more of it. Mindfulness meditation, guided meditation and breathing meditation are all excellent, more structured options.
The saying that “you are only one workout away from a good mood” has a lot of merit in my opinion! Exercise has an immediate effect on our mood. It is uplifting, yet calming for the body. I cannot emphasize how important regular exercise is! ANY kind of activity will do… just get moving.
4. Eat well
Time and time again, evidence supports the notion that junk food equals junk mood. Processed foods, sugar, refined glutenous carbohydrates, soft drink and caffeine don’t do the mind of body any favours. Choose nutrient-dense, whole foods. Grounding foods such as root vegetables and green leafy vegetables are great options. Foods which are high in Glutamine and Zinc are also great for anxiety (this includes grass-fed beef, free-range/organic chicken, wild-caught sustainable seafood, sauerkraut and eggs). There are also some specific herbs and nutrients, which when taken under the correct guidance, and taken in the right form at the correct dose, can be highly beneficial for reducing anxiety.
5. Be positive, and stop comparing yourself to others
Constantly comparing yourself to others is unhealthy and unproductive. What you see on the outside is very misleading and doesn’t accurately reflect other people’s real lives and emotional well-being. Not only this, when you compare yourself to others it’s easy to believe that you’ve been dealt bad cards, and that you’re a victim, which is simply not true and actually brings you further away from feeling empowered to create a life you love. Practice gratitude, focus on yourself, your own process, and what feels right for you.
6. Know your triggers and practice your fear
Understanding your main trigger/s is critical. What brings a wave of panic to your body? Is it meeting people? Travelling? Talking with your boss? Being in small spaces? Once you know your triggers, you can mentally prepare yourself to deal with these situations. Visualise in detail facing the fear and getting through it, then gradually practice doing something that you fear doing. Your fears are generally worse than the reality! Remember though, you must be willing to be anxious in order to overcome anxiety. You can’t get past it if you aren’t willing to go through it.
Finally, I can’t emphasize enough how important it is to really know what your body and mind are trying to tell you. I encourage you all to do the things you want to do, not the things you think you should do. Life can be even more beautiful than you can ever imagine, and you owe it to yourself to be free to experience that.
Until next time,
Stacey.
