An estimated 275 million people - 4% of the global population- suffer from anxiety disorders. For this reason the chances are that even here in Asgardia, we need to look after our mental health, and be kind to each other. Although anti-anxiety drugs are very effective, and I often refer ...
An estimated 275 million people - 4% of the global population- suffer from anxiety disorders. For this reason the chances are that even here in Asgardia, we need to look after our mental health, and be kind to each other.
Although anti-anxiety drugs are very effective, and I often refer my clients to a medical practitioner for prescription medication, meds often come with a price tag in the form of side effects. Trouble sleeping, decreased libido, jumpiness, and increased hunger are some of the most common inconveniences of treating anxiety with drugs. Because I have been familiar with anxiety for many years and in many ways, in my own life, and vicariously through that of my clients, I thought I’ll share ten simple and effective ways to help alleviate anxiety.
1. Shout it out
Talking to someone you trust, should be part of all of our daily mental health maintenance regime. It is a very effective way of keeping anxiety at bay. But there’s something even better that talking:
Screaming at the top of your lungs!
Screaming can have a cathartic effect. Primal scream therapy is a legitimate form of psychotherapy used to treat anxiety, trauma and even stress.
But just wait a moment … do not just start yelling … you may cause more than a few raised eyebrows if you start screaming in the middle of the office. You are going to want to find somewhere private to scream. Ideally, somewhere other people cannot hear you. If screaming in your apartment is a good way to have the police knocking at your door, some other good options are:
*Your car (assuming nobody else is around) – I use music to help me release that scream
*A mountain or somewhere high up
*A soundproof room, if you can find one – I used to go to stores selling high end musical equipment
*If you can do it safely - near a train track, or under a runway, or any other noisy environment (BE SAFE!!) The addition of large metal objects in motion add some cathartic effect for me
*A beach or park early in the morning when nobody is there
*Into a pillow
2. Sweat it out
Exercise is probably the last thing you want to do when your mind’s in overdrive. But trust me, physical activity raises endorphins and serotonin levels to help you feel better emotionally. This is what your body has been designed to do when it is in threat state. And because – no matter how much you want to believe it - your brain cannot really multitask, providing equal focus on two things at once is not something your brain likes doing, so it will focus on the exercise, and give you a bit of a break from the anxiety.
Aim for at least 30 minutes of physical activity three to five days a week. Do not think you have to struggle through a painful workout or go (gasp) jogging. Any type of movement is good, so put on your favorite music and dance like no-one is watching, use expressive dance (think about joining a group doing this) or just go for a walk.
3. Dear Coffee … we need a break …
The idea of giving up coffee raised my anxiety levels, and I have resisted this for the longest time. But the sad truth is coffee gives the nervous systems a lovely zap, which improves, not just my energy levels, but my entire day. But this nervous energy can induce an anxiety attack. But you don’t have to give up coffee completely.
Rather than four cups of coffee a day, scale back to one or two normal-sized cups a day —normal as in 8 ounces, not 16 or 32 ounces. Give it a test run and see how you feel. As you wean yourself, slowly introduce other beverages into your diet such as Rooibos or Chamomile tea, which can calm your mind and nerves.
4. Reinstate bedtime
You can’t tell me anything about not having time for sleep. I’m one of those workaholics bragging about only needing three or four hours of sleep a night. But the reality is, I’m not a robot – AND NEITHER ARE YOU. Humans need sleep to function properly, and since we’re not from another planet, this applies to all of us. Whether you deal with insomnia, purposely limit your amount of sleep, or if you are a self-professed night owl like me, chronic sleep deprivation makes you susceptible to anxiety. Do yourself (and everyone around you) a favour and get eight to nine hours of sleep every night. Develop a bedtime routine to read a book or do something relaxing before bed. The better prepared you are to get a good night’s sleep, the better quality of sleep you will have, which leads to a better morning as well.
5. Manage your personal boundaries
This has always been a very hard one for me. Not only from being in a helping profession but having the natural tendency to “be there” for others. Until it clicked while I watched an airhostess demonstrate the emergency procedures in an airplane (he he .. clicked):
“First put the oxygen mask over your own mouth and nose before you help others …”
You can only do so much and if you overwhelm yourself with everyone else’s personal problems, your anxiety will also worsen. It is all good so say “There’s more happiness in giving than receiving.” But nowhere in this sentence does it say you should sit back and let others consume on your time and energy.
Whether you’re driving someone around on errands, picking up their kids from school, or lending an ear about their problems, you’ll have little strength to care for your personal affairs if you spend almost all your energy caring for others. This doesn’t mean you should never help anyone, but know your limitations, and don’t be afraid to say “no” when you need to.
6. Do not skip meals!
If anxiety causes nausea, the thought of eating food is as appealing as eating dirt. But skipping meals can make anxiety worse. Your blood sugar drops when you don’t eat, which causes the release of a stress hormone called cortisol. Cortisol can help you perform better under pressure, but it can also make you feel worse if you are already prone to anxiety.
The fact that you need to eat doesn't justify stuffing just anything in your mouth, so this isn't an excuse to overindulge in sugar and junk food. Sugar doesn’t cause anxiety, but a sugar rush can cause physical symptoms of anxiety, such as nervousness and shaking. And if you begin to obsess over a reaction to sugar, you could have an out-all panic attack.
Incorporate more lean proteins, fruits, vegetables, and healthy fats into your diet. Eat five to six small meals throughout the day, and avoid or limit your intake of sugar and refined carbohydrates.
7. Give yourself an exit strategy
Sometimes, anxiety is due to feeling out of control. You can't always be in the driver seat of your life, but you can take steps to identify your triggers and cope with circumstances that cause anxiety.
Does the thought of going into a social situation or meeting new people make you want to jump off a bridge? As everyone at a party engages in exciting conversations, maybe you see yourself holding up the wall and counting down the seconds until you are put out of your misery. You drove with friends and cannot leave, so you spend the entire night looking like the punchbowl attendant. It is this fear that makes you decline invitations and sleep through the weekends.
But what if you had an exit strategy in place before leaving the house? For example, instead of carpooling with your party animal friends, you could drive yourself. This way, you can leave if your anxiety starts to build and you can't handle another minute of awkward interactions. The more in control you feel, the less anxiety you’ll have.
8. Man’s best friend
My daughter once said to me that you cannot be depressed and watch a kitten. While I wholeheartedly agree with her, we’ve not got the research to back this up, while copious amounts of research confirm that merely being around dogs provides many benefits, including:
Exercise:Having a dog is a great way to encourage those with anxiety to exercise. Physical activity can improve symptoms of anxiety and other mental health conditions. It is also vital for physical health.
Time outdoors: Walking a dog means spending time outdoors, which can sometimes be difficult for people who experience anxiety or depression. Spending time outdoors can boost people’s mental health and increase their vitamin D intake, which can improve a person’s mood.
Company: Dogs provide love and friendship. Having a pet can reduce feelings of loneliness or isolation.
Stress relief: Spending time with pets can reduce stress and anxiety and boost happiness. According to a 2015 study, having a pet dog may reduce the risk of anxiety in children.
A 2012 review suggests that interacting with animals may:
*reduce depression and improve mood
*encourage more positive interactions with other people
*lower cortisol levels, which is one of the body’s primary stress hormones
*lower heart rate and blood pressure
*lower reported fear and anxiety
There you have it. If yo don’t have a dog, adopt, foster or volunteer your time at a shelter. You will not only improve the life of a four-footed-friend, but also your own
9. Learn to be present
Other than the words on this page, what are you thinking about right now? Are you worried about a meeting you have next week? Are you stressed about meeting your financial goals? Or maybe you’re obsessing over whether you’ll be a good parent — although you have zero kids and have no plans to conceive in the near future.
If you answered “yes” to any of these questions, you’ve just uncovered part of the problem. Like many others with anxiety disorders, you have trouble living in the moment. Instead of worrying about today, you’re already thinking about tomorrow's problems. And depending on the severity of your anxiety, you might be stressing about yesterday's mistakes.
You can't control the future, and you can't borrow a time machine and change the past, so here’s a thought: Take each day as it comes. Not to say you can't be proactive and head off problems. But don't put too much focus on what has been and what will be that you create anxiety for yourself. Mindfulness and meditation are rooted in living in the moment and have been proven to ease anxiety. Try practicing for a few minutes a day and increase the duration over time. The best part? You can do it anywhere: in bed, at your work desk, or even on the commute home.
10. Change what you can, accept what you can’t … release
One of the most effective therapeutic modalities in the treatment of anxiety is dialectical behaviour therapy (DBT). The term “dialectical” refers to the combination of two opposing ideas:
The first of these ideas is the acceptance of the reality of anxiety in your life: Anxiety is a beast. Like Paulo Coelho said: “Anxiety was born in the very same moment as mankind. And since we will never be able to master it, we will have to learn to live with it—just as we have learned to live with storms.” We struggle with anxiety, we battle it, we fight it. And all this fighting makes us tired. Maybe for a moment, just sit and watch the storm.
The second opposing idea is the change of situations and dysfunctional behaviors. Now that we’ve watched the storm, lets see what we can do about it. Modifying your behaviour, thoughts, and lifestyle can go a long way towards making living with anxiety easier. You can start with a drug-free approach, and then speak with a doctor if your symptoms do not improve or worsen. These drug-free, antianxiety tactics can even help you complement your medication regimen.
Do what works for you. And know that anxiety does not control your life.
