By: Camille McDaniel, LPC, NCC, CPCS
We live in uncertain times. Everything from our jobs and the economy, our health, the climate, and our personal lives are in a constant state of change. The response, not surprisingly, is often a major spike in worry or anxiety levels.
We cannot escape anxiety altogether, nor should we try. Anxiety is like gasoline: splashed on the floor, it’s dangerous; used properly, it’s a powerful fuel. If you learn how to turn excessive worry into healthy concern, you have the opportunity to meet challenges boldly, effectively, and creatively.
So what happens to our bodies when we experience anxiety?
Brain – When our brain anticipates danger, it sends a message to the autonomic nervous system, this creates a “fight or flight” response. Our body is preparing to either stay and defend itself or run away. Therefore the body releases adrenaline in preparation for action. At this time you may experience headaches, memory trouble, thoughts of despair, anger, irritability, and/or sadness.
Muscles – Your muscles start to contract or tense up when you become anxious. This may cause pain in the chest, shoulders, neck, and/or back regions. Your heart is also a muscle. In times of increased anxiety, you may experience increased heartbeat.
Stomach/Intestinal areas – During times of high anxiety, the body sends blood to the muscles in order to supply them with the oxygen for “fight or flight” responses. A major area for blood travel is the stomach, around the digestive tract. Blood is sent there to absorb nutrients from the food we eat. As blood is carried away from the stomach, the digestion slows down and the muscles around the stomach can become knotted. This can cause stomach pains, indigestion, decrease or increase of appetite, heartburn, and diarrhea or constipation.
What are some ways that you can naturally manage anxiety? Here are several suggestions that you may find helpful:
BREATHE SLOWLY
Relaxation is associated with a reduced rate of breathing. Take deep long breathes that cause your stomach to rise. Release the breathe slowly and repeat.
TALK IT OUT
Express your thoughts and feelings with a trusted friend, family member or therapist.
EAT RIGHT
A balanced diet rich in fruits, vegetables, legumes, fish, olive oil, nuts and whole grains lowers the stress hormones cortisol and adrenaline.
Limit or avoid caffeine. It can make you feel jittery and nervous.
AVOID SMOKING
Nicotine can worsen anxiety
SPIRITUALITY
With our culture of instant gratification, bigger is better, and advertisements that encourage you to be unhappy with what you currently have, many people are feeling inadequate if they can’t keep up. ”People are terribly afraid of being ordinary.” Counter these fears with methods that have been time-tested. Praying, meditating, journaling, and quiet time. Connecting to something larger than yourself will help you release the need to control every aspect of a situation.
GET MOVING
Exercise generates endorphins (happy hormones) that reduce anxiety.
GET ENOUGH SLEEP
Just do it! 6 to 8 hours can help your body re-energize itself.
LIMIT NEWS AND TV TIME
For those who are more prone to anxiety, listening to the news for hours a day and getting news updates on your phone could give you more to worry about. Limit news phone apps and don’t turn the tv on right before bed.
CHANGE YOUR SCENE
Isolation is not good. Get out among people or in nature, so you’re not alone with your own mind.
Ya know, this goes both ways. While I am certain a huge soruce of anxiety was my parents when I was younger, truth be told, the majority of my anxiety is related to my kids now. I often lay awake at night worrying about my kids. Something as nonsensical as one of my kids coming home upset because someone was making fun of them can consume me with anxiety. I wonder if knowing what I know now could have helped me deal with my anxiety better as a teen or young adult. Once you become a parent, you are never care free . Perhaps I would have learned to not sweat the small stuff????
Good article. Last week I have read very intriguing article in NYTimes about companies which are starting to realize productivity rises when employees can disconnect when they leave work and not burn out from being on call. The text can be found on the website http://www.nytimes.com/2012/07/14/your-money/companies-see-benefit-of-time-away-from-mobile-devices.html?_r=1&pagewanted=all. Quite exciting article especially for people interested in psychology.
Thank you Tam for sharing this article!
This is a great article about Anxiety, thank you for sharing it with us.