At some point or other, most people will experience some degree of anxiety. I’ve had my own experiences and had a period of nasty panic attacks. Releasing anxiety can be a challenging task, but there are several practices that can help alleviate its symptoms and promote a sense of calm and relaxation. Here are some effective strategies that I use, and you’ll often see popping up in my classes:
- Deep Breathing: Practice deep breathing exercises to engage your body’s relaxation response. Breathe in deeply through your nose, hold for a few seconds, and then exhale slowly through your mouth. Focusing on your breath can help calm your nervous system and get you out of your head and down into your body.
- Mindfulness and Meditation: Engage in mindfulness or meditation practices to cultivate present-moment awareness and reduce anxiety. You can start by finding a quiet space, sitting comfortably, and focusing on your breath or a specific object. Allow your thoughts to come and go without judgment. Try a fun shaking meditation we have practiced in class – standing or seated, raise the arms on an inhale and shake the body (shoulders, arms, hands and fingers if seated, the whole body if standing). Rinse and repeat as many times as you like.
- Physical Exercise: Engaging in regular physical exercise, such as walking, jogging, or yoga, can help release tension and reduce anxiety. Exercise promotes the release of endorphins, which are natural mood enhancers.
- Progressive Muscle Relaxation: This technique involves tensing and releasing different muscle groups in your body, promoting relaxation and reducing physical tension associated with anxiety. Start from your toes and work your way up to your head, tensing each muscle group for a few seconds before releasing. There are lots of resources online for this if you want to explore. We use this technique often in meditation and Yoga Nidra.
- Journaling: Write down your thoughts and feelings in a journal. This practice can help you gain clarity, process emotions, and identify patterns or triggers that contribute to your anxiety. It can also serve as a form of self-expression and release. I’ve only recently taken this up, and it definitely has been a game changer.
- Social Support: Reach out to trusted friends, family members, or a support group to share your feelings and concerns. Talking to someone who understands and supports you can provide comfort and perspective.
- Limit Stimulants: Reduce your intake of stimulants such as caffeine, nicotine, and alcohol, as they can exacerbate anxiety symptoms. Instead, opt for herbal teas or decaffeinated beverages. I eliminated coffee and alcohol from my diet when I was experiencing panic attacks 20 yrs ago, it greatly helped. I’ll now have the occasional drink but I feel I’ve left coffee behind for good.
- Prioritize Self-Care: Take care of yourself by getting enough sleep, eating a balanced diet, and engaging in activities you enjoy. Establish a routine that includes relaxation and self-care practices, such as taking baths, reading, or listening to calming music. This one seems like a no-brainer but is worth the gentle reminder.
- Limit Media Exposure: You are the gate-keeper for your thoughts, so you get to decide what stimulus you consume. Constant exposure to news and social media can contribute to anxiety and feelings of unworthiness.. Consider taking breaks from the news cycle and setting boundaries for media consumption to reduce information overload.
- Seek Professional Help: If anxiety persists and significantly affects your daily life, consider seeking professional help. A therapist or counselor can provide valuable guidance, support, and evidence-based techniques to manage anxiety effectively. I have some recommendations if you need.
Remember, everyone is unique, and what works for one person may not work for another. It may take some experimentation to find the strategies that best suit your needs. Be patient and kind to yourself as you navigate your anxiety and remember that it’s okay to ask for help when needed. I’ve collected a library of resources, both from personal experience and recommendations – don’t hesitate to ask for some contacts. Knowing who to call at any given moment, can greatly help in times of need. I call these people my pit crew!
With love, Meg x