As beautiful as life can be, there are always going to be times when worry or fear might rear up and completely overwhelm us. In fact, anyone with a pulse has surely experienced the symptoms of severe stress or anxiety at some point in their lives.
As much as we like to believe we’re fully in control over the various events that can adversely impact us, the reality is that we aren’t. Events or triggers that blindside us and spark a bout of anxiety are going to occur, so why not learn how to manage it? Read on for some excellent tips to help manage that anxiety, and get back to your positive self.
About Anxiety
Anxiety is an emotional reaction to a situation, person, place, thing, or memory that induces feelings of intense fear or worry, almost as if your life is in danger. It is an emotion state that’s similar to feeling stressed out, but with much more intensity. The intense reaction is out of proportion to the stimulus or trigger.
When we experience anxiety, our brain immediately produces the stress hormones called cortisone and adrenaline. This physiological response, called the fight or flight response, is hardwired into humans to help us act swiftly in the face of danger. The fight or flight response causes a rash of symptoms, which may include:
- Sweating
- Lightheadedness
- Racing pulse
- Trembling and shaking
- Muscle tension
- Flushing
- Shallow breathing
- Chest pain or tightness
- Sleep disturbance
Anxiety disorder is different from simply experiencing feelings of anxiety. It is a mental health condition that develops when an individual experiences ongoing or chronic anxiety that eventually causes impairment or isolation. About 40 million Americans struggle with some form of anxiety disorder. The types of anxiety disorders include generalized anxiety disorder, panic disorder, social anxiety, phobia, and trauma disorder.
What is Mindfulness?
Mindfulness meditation, or the intentional practice of paying attention to the present moment, can be highly effective in managing symptoms of anxiety. By redirecting our thoughts toward the present moment, we are able to address our feelings, thoughts, and emotions while accepting them without judgment.
In practicing mindfulness, we turn our attention toward the five senses and note what we can see, smell, touch, hear, and taste in that present moment. Coupling this practice with focused breathing is especially helpful for calming an anxious mind.
6 More Holistic Methods to Help Manage Anxiety
Mindfulness is just one of the highly effective holistic methods that can be harnessed to reduce anxiety by inducing relaxation. Here are some of the holistic activities to practice when feelings of fear, worry, or dread bubble up:
- Yoga. Hatha yoga is the most commonly practiced type of yoga among U.S. adults. It combines physical poses, stretching, focused breathing, and meditation to achieve a calm mind state.
- Massage therapy. Therapeutic massage provides deep relaxation effects by reducing muscle and joint tension and releasing toxins. Enhance the effects by adding hot stones or aromatherapy to the session.
- Guided imagery. Guided imagery is a form of meditation that uses audio tracks or is instructor-led. The script helps the person imagine scenes or states of being that induce feelings of calm or joy.
- Deep breathing. Controlled breathing exercises quickly induce a state of calm and tranquility. One popular deep breathing technique is to draw in the breath to a count of 5, hold for a count of 7, and release to a count of 5.
- Grounding techniques. Remember the wonderful sensation of walking through the grass barefoot? Grounding techniques are ways to reconnect with the earth’s energy by walking through grass, sand, or even dirt.
- Walking. Taking a simple twenty-minute walk can do wonders for your state of mind when you feel anxious. Walking can quickly distract you from the stressor while producing almost immediate relaxing effects.
When to See a Doctor about Anxiety
If the holistic methods aren’t effective in relieving anxiety symptoms, especially if the anxiety is disrupting your quality of life, meeting with a mental health practitioner may be helpful. If diagnosed with an anxiety disorder, the doctor will create a personalized treatment protocol to help manage the anxiety symptoms.
Since we are all susceptible to occasional bouts of stress or anxiety-provoking life events, it helps to have a handy game plan to put into effect as needed. Go ahead and save this article – just in case you encounter a situation that gets your heart racing and palms sweating – because these tips do help and all of us deserve a life filled with positivity and joy.
