Anxiety #ADULTEDITION

This blog post was very personal and relatable on so many levels – why? Because I am also an anxiety warrior.

That’s why I love walking the journey alongside anxiety sufferers on the road to become anxiety warriors. The road may be wobbly, but it can be done by learning how to take control of your anxiety.

Just calm down – it’s not the end of the world! People with anxiety are in constant fight and flight mode. REALITY CHECK!! Someone who is fighting or flighting for their live can’t just calm down.

Anxiety is not a weakness, and nothing to be ashamed of. People with anxiety are not weak! They are actually so strong even though they are in this incredible dark place. They might feel like they are in a hole they can’t climb out off; they deal with panic attacks and anxiety attacks and feel like they are dying every single day. They do everything they can to make others feel comfortable. Even though throughout the day they feel like walls are closing in on them, they will ask others to text them to let them know they made it home safely.

Many people deal with stress every day. Work, family issues, health concerns, and financial obligations are parts of everyday life that commonly contribute to heightened stress and anxiety levels. What’s more, factors such as genetics, level of social support, coping style, and personality type influence a person’s vulnerability to stress, meaning that some people are more likely to become stressed than others.

Let’s face it, living with anxiety can feel like a full-time job. From the constant rumination and “what if” scenarios, to the physical toll it takes on your body, getting a break from the symptoms is not easy. That’s why finding ways to manage the daily effects of anxiety is so important. Anxiety sufferers think worst case scenario; if you don’t text me when you make it home, I’m going to assume there was a horrific car accident. If somebody compliments you, you think they feel sorry for you; when you experience chest pain or your heart is beating fast – I’m having a heart attack; headache is brain cancer; if you walk into a room full of people, you magically think they are all looking at you and judging you; and the list goes on…

Some symptoms you may experience as an anxiety sufferer:

• Brain fog/zoning out

• Facial/ eye twitching

• Avoiding eye contact

• Biting lips/cheeks

• Jitteriness/ fiddling

• Playing with hair or clothes

• Always second guessing

• Worried about tomorrow

• Worried about yesterday

• Dizziness

• Headaches

• Chest pain

• Shakiness

• Feel alert but tired at the same time

• Bounce your feet

• Playing with your hands

• Rubbing your face

• Playing with hair

• Excessive yawning

Four things NOT to say to someone with anxiety:

1. I know what you mean: Rather try saying something like “I’ll be here for you no matter what”, because there is no way you are fully aware what that person is dealing with.

2. It’s not a big deal: It may not be a big deal to you but to a person with anxiety it’s everything.

3. Anxiety is a weakness: If you’ve ever been told anxiety is a weakness joke’s on them. Studies indicate that people with anxiety have a higher mental and emotional IQ.

4. Suck it up / Just calm down: This will make a person feel weak and implies that anxiety is a choice.

Anxiety Myths:

1. Anxiety is a choice.

2. Anxiety is a weakness.

3. Anxiety is all in your head.

4. You can calm down or relax fast.

Anxiety Hacks:

I always tell my clients, that we are all unique and what works for one client might not work for another. It’s all about trial and error to find the perfect fit for you. Some simple anxiety hacks to try out:

1. Convince your brain that you are safe

2. Ice packs

3. Let the tears flow

4. Essential oils

5. Practice positive thinking

6. Drink ice water

7. Shut down your social media apps for a while

8. Burning incense

9. Stop and take a few deep breaths

10. Hold ice cubes

11. Relaxing sound box for sleep or mood

12. Ice towels

13. Diffuser

14. Ice cold shower

15. Journals

Things people think are rudeness, but is actually anxiety:

1. Have you ever had to leave early due to your anxiety?

2. Do you stay on your phone a lot due to your anxiety?

3. Do you go quiet at times, due to your anxiety?

4. Do you sometimes zone out during a conversation?

5. Are you hesitant to reply to messages because you are scared that you might say something wrong?

6. Do you tend to cancel plans last minute because of your anxiety?

Four things anxiety sufferers wish you understood:

1. Believe it or not, anxiety sufferers don’t like to worry.

2. Decisions are harder for anxiety sufferers.

3. It’s not your job to fix them! They want love and support.

4. Anxiety sufferers may seem lazy, but are actually perfectionists.

14 evidence-based ways to relieve stress:

1. Exercise.

If you’re feeling stressed, exercise on a regular basis might be a good way to ease the stress. Engaging in physical activity helps reduce stress levels and improve mood, while being inactive may lead to increased stress, poor mood, and sleep disturbances. Regular exercise has been shown to improve symptoms of common mental health conditions such as anxiety and depression.

If you’re currently inactive, start with gentle activities such as walking or biking. Choosing an activity that you enjoy may help increase your chances of sticking to it in the run.

2. Healthy diet.

Your diet affects every aspect of your health, including your mental health. Being chronically stressed may lead to overeating, which may be harmful for your overall health and mood. Plus, not eating enough nutrient-dense whole foods may increase your risk of deficiencies in nutrients that are essential for regulating stress and mood, such as magnesium and B vitamins. Minimizing your intake of highly processed foods and beverages can help ensure that your body is properly nourished.

Studies show that people who follow a diet high in ultra-processed foods and added sugar are more likely to experience higher perceived stress levels.

3. Creating boundaries.

Not all stressors are within your control, but some are. Putting too much on your plate may increase your stress load and limit the amount of time you can spend on self-care. Taking control over your personal life may help reduce stress. One way to do this may be to say “no” more often. This is especially true if you find yourself taking on more than you can handle, because juggling many responsibilities may leave you feeling overwhelmed. Plus, creating boundaries is a healthy way to protect your well-being. This can be as simple as asking a friend or family member not to stop by unannounced or cancelling standing plans with a friend who tends to create drama.

4. Consider supplements.

Several vitamins and minerals play an important role in your body’s stress response and mood regulation. As such, a deficiency in one or more nutrients may affect your mental health and ability to cope with stress. Plus, certain dietary supplements may help reduce stress and improve mood. For example, when you’re chronically stressed, your magnesium levels may become depleted. Since this mineral plays an important role in your body’s stress response, it’s important to make sure you’re getting enough each day. Supplementing with magnesium has been shown to improve stress in chronically stressed people.

Other supplements, including Rhodiola, Ashwagandha, B vitamins, and L-theanine, have been shown to help reduce stress as well. However, dietary supplements may not be appropriate or safe for everyone. Consult a healthcare professional if you’re interested in using supplements to help relieve stress.

5. Practice self-care.

Setting aside time to practice self-care may help reduce your stress levels. Practical examples include:

• going for a walk outside

• reading a good book

• getting a massage

• taking a bath

• lighting candles

• practicing a hobby

• practicing yoga

• stretching before bed

• using a diffuser with calming scents

People who engage in self-care report lower levels of stress and improved quality of life, while a lack of self-care is associated with higher risk of stress and burnout. Taking time for yourself is essential to live a healthy life.

6. Spend time with loved ones.

Social support from friends and family may help you get through stressful times and cope with stress. Having a social support system is essential for your overall mental health. If you’re feeling alone and don’t have friends or family to depend on, social support groups may help. Consider joining a club or sports team or volunteering for a cause that’s important to you.

7. Reduce your caffeine intake.

Caffeine is a chemical found in coffee, tea, chocolate, and energy drinks that stimulates your central nervous system. Consuming too much may worsen and increase feelings of anxiety. Plus, overconsumption may harm your sleep. In turn, this may increase stress and anxiety symptoms.

People have different thresholds for how much caffeine they can tolerate. If you notice that caffeine makes you jittery or anxious, consider cutting back by replacing coffee or energy drinks with decaffeinated herbal tea or water.

8. Minimize phone use and screen time

Smartphones, computers, and tablets are an unavoidable part of everyday life for many people. While these devices are often necessary, using them too often may increase your stress levels. Spending too much time in front of screens in general is associated with lower psychological well-being and increased stress levels. Furthermore, screen time may negatively affect sleep, which may also lead to increased stress levels.

9. Learn to avoid procrastination.

Another way to take control of your stress is to stay on top of your priorities and avoid procrastinating. Procrastination may harm your productivity and leave you scrambling to catch up. This can increase your stress levels, which negatively affects your health and sleep quality.

If you find yourself procrastinating regularly, it may be helpful to get in the habit of making a to-do list organized by priority. Give yourself realistic deadlines and work your way down the list. Work on the things that need to get done today and give yourself chunks of uninterrupted time.

10. Spend time with your pet.

Having a pet may help reduce stress and improve your mood. When you cuddle or touch your pet, your body releases oxytocin (a hormone that’s linked to positive mood). Having a pet may also help relieve stress by giving you purpose, keeping you active, and providing companionship.

11. Practice mindfulness.

Mindfulness describes practices that anchor you to the present moment (the here and now). One example of a mindfulness exercise includes meditating. Meditating on a consistent basis, even for short periods, may help to increase your mood and decrease symptoms of stress and anxiety. If you’d like to try out meditation, countless books, apps, and websites can teach you the basics.

12. Deep breathing.

Mental stress activates your sympathetic nervous system, sending your body into fight-or-flight mode. During this reaction, stress hormones trigger physical symptoms such as a faster heartbeat, quicker breathing, and constricted blood vessels. Deep breathing exercises may help activate your parasympathetic nervous system, which controls the relaxation response.

The goal of deep breathing is to focus your awareness on your breath, making it slower and deeper. When you breathe in deeply through your nose, your lungs fully expand and your belly rises. This helps slow your heart rate, allowing you to feel more relaxed.

13. Spend time in the nature.

Spending more time outdoors may help reduce stress. Studies indicate that spending time in green spaces such as parks and being immersed in nature are healthy ways to manage stress. Hiking and camping are some great options.

14. Cuddle. Yes, you’ve got that right, CUDDLE.

Human touch may have a calming effect and help you better cope with stress. For example, studies show that positive physical contact and sex may help relieve stress and loneliness.

These types of contact may help release oxytocin and lower cortisol. In turn, these effects help lower blood pressure and heart rate. Both high blood pressure and increased heart rate are physical symptoms of stress.