10 THINGS I’VE LEARNED ABOUT ANXIETY THAT HAVE HELPED ME.
Anxiety can be a daunting and overwhelming experience, often leaving us feeling powerless and alone.
When I found out that the heart palpitations I was experiencing, were probably caused by anxiety – I set out to find out more about anxiety. As someone who has navigated the choppy waters of anxiety, I’ve discovered several strategies and insights that have made a significant difference in my journey.
Here, I’d like to share the top ten things I’ve learned about anxiety that have helped me, with the hope that they might offer some solace and support to you as well.
1. Anxiety is a Natural Response
One of the first things I learned was that anxiety is a natural response to stress or perceived threats. It’s part of our body’s fight-or-flight mechanism designed to protect us. Understanding this helped me to stop viewing anxiety as an enemy and start seeing it as a signal that my body was trying to keep me safe. This shift in perspective reduced my fear of anxiety and helped me approach it with more compassion.
In particular, something that really resonated with me is a theory by Dr Anders Hansen, a Swedish psychiatrist. I listened to an interview with him on the Dr. Rangan Chatterjee podcast (one of my faves), during which Dr Hansen talks authoritatively about the power that our brain has. Specifically, that our brains are there to help us survive, but that modern society has evolved to such a point that our brains detect threats where they don’t really exist – culminating in unwanted anxiety.
2. Mindfulness is a Powerful Tool
Mindfulness practices, such as meditation and yoga, have been incredibly effective in managing my anxiety. By focusing on the present moment and acknowledging my thoughts and feelings without judgment, I’ve been able to create a sense of calm and control.
Even just a few minutes of mindful breathing each day can make a noticeable difference.
3. Breathwork Can Ground You
Simple breathwork exercises, like deep belly breathing or the 4-7-8 technique, can quickly ground you when anxiety strikes.
These techniques help to activate the parasympathetic nervous system, which promotes relaxation and reduces the physiological symptoms of anxiety. Practicing breathwork regularly has become a cornerstone of my self-care routine.
4. Movement is Medicine
Engaging in regular physical activity, especially yoga, has been transformative for my mental health. The combination of movement and breathwork in yoga helps to release tension and stress from the body while calming the mind. On particularly anxious days, even a short yoga session can provide relief and clarity.
But, it doesn’t have to be yoga for me. Movement of any kind can help. Whether it is five minutes of dancing, or simply a short stroll around the park.
5. Limiting Caffeine and Sugar Helps
Diet plays a crucial role in managing anxiety. I’ve found that reducing my intake of caffeine and sugar has had a positive impact on my anxiety levels.
Both can cause spikes in adrenaline and blood sugar, which can exacerbate anxiety symptoms. Opting for herbal teas, or decaffeinated varieties and whole foods instead has helped to stabilize my mood and energy levels.
6. Sleep is Essential
Quality sleep is fundamental to managing anxiety. Lack of sleep can heighten feelings of anxiety and make it harder to cope with stress. I’ve made it a priority to establish a consistent sleep routine, creating a calming bedtime ritual that includes gentle yoga stretches, reading, and avoiding screens before bed.
7. Journaling Provides Clarity
Writing down my thoughts and feelings in a journal has been a therapeutic outlet. It allows me to process my emotions, identify triggers, and gain insights into patterns of anxiety. Journaling helps me to externalize my worries, making them feel less overwhelming and more manageable.
8. Gratitude Shifts Perspective
Practicing gratitude has been a game-changer. By focusing on what I’m thankful for, I’ve been able to shift my perspective from what’s going wrong to what’s going right. This practice has helped to foster a more positive outlook and reduce the intensity of anxious thoughts.
9. Setting Boundaries is Necessary
Learning to set boundaries has been crucial in managing anxiety. This includes saying no to things that drain my energy, creating time for self-care, and communicating my needs to others. Setting boundaries helps to protect my mental health and ensures that I’m not overextending myself.
10. It’s Okay to Seek Help
Perhaps the most important lesson I’ve learned is that it’s okay to seek help. Whether it’s talking to a trusted friend, seeing a therapist, or joining a support group, reaching out for support is a sign of strength, not weakness. Professional guidance can provide valuable tools and strategies for managing anxiety effectively.
30 day anxiety challenge
Based on my own experience of managing anxiety, I’ve created a 30 day anxiety challenge. You can find it here.
Game Changer Yoga 
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