In a time of uncertainty, many of us are finding it difficult to quiet our minds, focus on our to do lists and sleep through the night. Our brain seems to lack an off switch. Our bodies are uncomfortable. We feel shaky, have tightness in our chests and a flock of butterflies in our bellies. Welcome to anxiety.
It seems everyone I meet these days expresses how anxious he/she feels. So let's get some clarity on what anxiety really is. And more importantly, what we do about it. Anxiety is, simply put, our natural fight or flight system. The way the nervous system keeps the body alive, is through the brain's release of cortisol. This is how our primitive ancestors survived while hunting on the frozen Tundra. However, with so much unpredictability in the world, as a society we are living in a constant state of survival, which means we are constant in fight or flight (freeze, fawn). The high levels of cortisol in our system is making us sick. Stomach issues, auto immune disorders, dermatological issues, heart disease, cancer, addiction...all of these conditions link back to stress and stress causes the release of cortisol and cortisol leads to anxiety.
Big Pharma wants us drugged to death with anti-anxiety medication. There are ways to manage anxiety without drugs. I promise.
Years ago when I first got divorced, I was assaulted by such severe anxiety that I regularly vomited and had panic attacks. When I decided I could not live like that forever, I started researching ways to manage my anxiety along with what was causing it. Today I still get anxiety, but it does not take over my life. One of the biggest and most important ways, and the simplest of all, is to breathe. When anxiety strikes, we hold our breath. Think about the last time you were anxious. You held you breath because your chest was tight and your throat was constricting. Breathe. Don't pant. Holding our breath alerts the brain that the body is not getting enough oxygen. So more cortisol is released into the system to make the body breathe. This becomes a vicious cycle. One of the best breathing techniques is called 2x breathing. 2x breathing calms the Vagal nerve, the nerve responsible for the fight or flight response. So how do you do it?
Breathe in for a count of 2, hold, breath out for a count of 4. Repeat.
As you begin to calm down, increase the time. Breathe in for 3, out for 6. Repeat. This will allow oxygen to enter and cortisol to decrease.
Another effective technique for managing anxiety is to implement grounding techniques. Grounding techniques are part of a mindfulness practice, the idea that staying in the present moment, or bringing the focus back to this exact moment will ease anxiety symptoms. Anxiety is worry. It is fear. It is living in and worrying about and trying to predict the future. None of which is possible. Grounding techniques bring our mind's focus back to the present moment.
The most common grounding technique is a 5,4,3,2,1 process.
5 - look around. Name 5 things you can see.
4- listen. Name 4 things you can hear.
3- sniff. Name 3 things you can smell.
2- feel. Name 2 things you can touch
1-taste. Notice your mouth, your tongue. Is it dry? Is it minty?
These are just a few of the ways you can manage anxiety. Start by noticing where in your body you feel the sensations. Check in with your brain. What are you thinking about? Are you in the present moment? If not. Bring yourself back to now. This moment right here is all there is. Focus on breathing. Focus on staying present. You are safe. You are okay. Together we can do this.
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