My Anxiety Relief
5 plus 3 bonus tips to help manage anxiety.
Anxiety tends to put you in a fight-or-flight mode, and instead of paying attention to reality, your brain can be firing off hundreds of panicked signals.
As a trauma survivor, I am no stranger to anxiety. I think the lack of confidence as a kid had me in knots all the time which then snowballed into lack of self-worth, which then became a whole other thing, which turned into me suffering from anxiety (still have moments that I struggle with).
My mind and heart would race, I felt as though I was in a state of worry, and I found it hard to focus on anything as my brain spiraled into a state of an immediate worst-case scenario. And at my worse I even had panic attacks. It wasn't until I realized the source that I understood how I needed to live my life, and find ways to live without these triggers.
Now, I'm not to say that you can remove all triggers from everyone's lives but I want to remind you that there are simple exercises that you can do before and during an anxiety attack, to help relieve your symptoms and make you feel a little less cray cray.
If you are at a loss with how to cope when your anxiety acts up, try these exercises to regain control.
1. Identify and Acknowledge Your Triggers
Every time you feel your anxiety kick in, take note of what triggered it. Knowing this can help you be prepared to deal with it, take steps to avoid these triggers and be aware that one might be coming on. Having a sense of control can make your anxiety less scary. Notice that you are the boss of your anxiety.
2. This is Only Temporary, Find Physical Relief
When you feel anxiety creeping up, try to relax your breathing. Though anxiety is real to those who suffer from it, remember it is only your thoughts, a learned coping mechanism gone wrong. So take a moment of solitude to keep it from spiraling out of control. When we’re anxious, we tend to build up tension in our bodies. You may have tight shoulders, or be a jaw-clencher like me. Take a moment to relax each muscle and shake out any tension. A physical release can often lead to a mental one simply by relaxing your body.
3. Trust in Someone
Sometimes anxious thoughts are louder than our internal voice of reason. It’s helpful to have someone that understands your anxiety. Opening up about your struggles can enable them to understand what you are going through which will allow them to actually support you and your needs. There is nothing to be a shamed about. When you’re feeling out of control and need some help, it's totally ok to reach out and say 'I’m feeling a little anxious right now.' Hearing that everything is alright from another person can help bring you back to reality and quiet your nasty anxiety monster.
4. Patience and kindness
Remember to be patient as you strive to find out what works for you. Find practices that actually leave you feeling relaxed and renewed, incorporate them in you weekly schedule. Avoid blaming yourself and being judgmental if something doesn't work. You are unique, and it can take a bit of time to find the ideal coping strategies that feel right for you.
5. Seek Professional Help
Obviously, I am not a medical professional and these are just some tools that might help you. Always seek the advice from your physician, mental-health professional, or other qualified health provider with any concerns you may have, make sure you get the right treatment for you.
Do you struggle with anxiety? Become part of the community and share your experiences to help others. What are your go-to anxiety relief exercises, let the people know in the comments below or on Instagram. And thank you for sharing.