In this blog, we will take a look at some strategies which you can start using immediately to help with managing anxiety. I hope that you are able to take at least one of these strategies away and start using them today.
1 - Make a plan
When anxiety strikes it can feel like you don't have control of your body and mind. It's useful to have a plan of action that will enable you to become calmer and to bring you back to the present moment. Anxiety is usually triggered by worries and stresses that you feel you will occur in the future, the subconscious part of your brain has taken over and you must try to regain control. You may already have an effective method of managing your anxiety and this is fantastic - write it down and simplify it if necessary so that you can follow it easily. If you don't have a plan of action then you can implement the 5-second rule developed by Mel Robbins - a motivational speaker from the US.
Mel Robbins invented the 5-second rule and she used this to not only manage her anxiety but also to stop her from procrastinating as a result of her anxious thoughts.
Mel Robbins explains that our thinking patterns can become a habit. As you know a habit is a behaviour that is repeated so often that it no longer requires conscious thought.
The habit of worrying can lead to toxic thoughts circulating in your subconscious on autopilot, as a result, your anxiety will eventually be triggered - your subconscious has taken over.
By counting down from 5 the pre-frontal lobe of the brain is activated - the conscious part of the brain. Once the conscious part of the brain is activated you should be able to regain control of your mind and body - particularly your breathing. Mel Robbins explains that you should practice deep, slow breaths, this will help to lower your heart rate and make you feel calmer. You should then divert your mind to a happy place, somewhere or someone that makes you feel calm and relaxed - this is known as your anchor thought. Its also useful to visualise yourself in a relaxed state or think about how you will feel when once the anxiety has subsided.
2 -Balanced diet
It's important to have a balanced diet, not only does it provide you with the macronutrients which will help maintain a healthy body, but it will also provide you with the micronutrients which will help to maintain a healthy mind. One of these important micro-nutrients is Omega-3. Although the exact link between Omega-3 and anxiety is yet to be established, scientific studies have found that people who supplement with Omega-3 had shown a significant reduction in anxiety symptoms. If you're struggling to get all of the vital vitamins and minerals into your diet you can supplement with a multi-vitamin supplement. Make sure that you purchase from a reputable retailer to ensure the quality of the supplement.
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One of the most important macronutrients in helping to manage anxiety is Carbohydrates. When we eat complex carbohydrates it is thought that the brain increases its production of serotonin. Serotonin is a hormone that plays a vital role in stabilising our mood, provides us with a feeling of well-being, and happiness. It also plays an important role in sleep and digestion. Try to include foods rich in complex carbohydrates such as whole-grain/wholemeal grains - oatmeal/porridge, quinoa, whole-grain cereals, and bread. Avoid simple carbohydrates such as sugary foods and drinks.
3 - Avoid alcohol and caffeine
Firstly, let's start with caffeine. Caffeine is a stimulant that can improve focus and reduce tiredness. Despite the positive effects of caffeine, it has also been reported that in some studies excessive caffeine consumption was able to induce anxiety-like symptoms. Caffeine triggers the release of adrenaline which releases stored sugar into your blood - this could make an individual feel jittery and uneasy. One of the other more commonly known effects of caffeine is affecting sleep. A lack of sleep has been found to cause an increase in cortisol, the body's stress hormone which is responsible for the feeling of anxiousness. In addition to this, a lack of sleep will generally make you feel like you have less energy which will result in low motivation and confidence. Lastly, when we sleep our body and mind can rest, the brain can consolidate memories and is given time to remove toxins that build up during the day.
There is some truth in the stress relieving properties of alcohol, alcohol is an anti-depressant which means it slows the nervous system down. Among some of the positive effects, a person may feel more relaxed and alcohol may help to take your mind off your troubles. But to use alcohol as a strategy to manage anxiety is ill-advised. The occasional drink may not have too much of an impact on a healthy mind but excessive amounts can have a detrimental effect. It has been found that alcohol can affect the levels of serotonin in the brain and this can make anxiety worse. In addition to this, you will build up a tolerance to the de-stressing effects of alcohol consumption - this can make coping with anxiety much more difficult. You may also develop a dependency on alcohol to be able to deal with any anxiety-inducing situations which may occur - this could lead to alcoholism, liver failure, and even brain damage.
4 - Systematic Desensitisation
This is a process that starts with the imaginary exposure to an anxiety-inducing situation. It should be noted that this is a technique that should be implemented under the guidance of someone experienced and qualified. Also, this should not be attempted until you have developed an effective muscle relaxing technique that you will need to implement at various stages during the desensitisation process.
The theory behind this technique is that a feeling of deep relaxation and calm is incompatible with feelings of anxiety and fear. If you can maintain a state of deep relaxation in response to anxiety and/or fear it will begin to reduce the exaggerated response to certain triggers - hence you will start to become desensitised to that particular trigger.
I have found a guide to deep muscle relaxation exercises here. It may also help to imagine yourself in a calm and relaxing setting like sitting beside a peaceful lake. Try to incorporate all of your senses - the soft sand under your feet, the warm breeze blowing through your hair, and the soft glow of the sun on your face as it sets. You MUST master this skill before moving onto the desensitisation process.
Step 1: Carry out the deep muscle relaxation exercises whilst practicing deep breathing and visualisation as mentioned above - You must be completely relaxed; mind and body.
Step 2: List your fears into a hierarchy from the least fearful to the most fearful situations. All of the fears can be linked so try to break them up into individual situations leading up to the most fear-provoking situation.
Step 3: while in the state of deep relaxation, imagine your least fearful situation. You will need to imagine this scenario repeatedly until you no longer feel anxious about that situation, thus, you have become desensitised to the imagined situation. You should then work your way up the hierarchy until you have reached the most fearful situation. It's important to note that the process may not be quick so you will need to take your time and don't rush any stages. Don't move onto more fearful situations until you have completely conquered the earlier levels.
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5 - Practice mindfulness
Practicing mindfulness is a technique used to allow an individual to be present and engaged in the moment, to be aware of one's thoughts and feelings without judgment. At times our mind can wander and without realising our mind may become consumed in future worries and past regrets. This technique enables a person to pull their attention away from negative thoughts and into the present, in this way the individual is more likely to be fully engaged in the task at hand or to deal with adverse events.
The steps of practicing mindfulness are outlined below:
Step 1: Sit quietly and close your eyes, inhale and then exhale slowly noticing how the movement of air in and out of your lungs feels. Focus on a word mantra that you can repeat every time you breathe out. Focus on how your heartbeat changes with each breath. Focus on how the rest of your body feels e.g. your gut and your limbs. Pay attention to subtle changes in your body such as itching and tingling, without judgment, let them pass.
Step 2: With eyes still closed, shift your awareness away from how your body feels to what you can sense in your environment. What can you smell, taste, hear and feel? Name each of the senses and name them – smell, sound, taste, and touch. If you want to you can open your eyes and include sight at this point.
Step 3: Accept the presence of emotions in the present moment, name them – joy, sadness, frustration, anger, etc. Without judgment, let them go.
Shift your focus from your body to your environment, in this way you can feel more in control, remain mindful of your thoughts and the present moment. You will control which aspects of the world you will allow yourself to notice – be it internal or external. You can choose to ignore certain thoughts and physical sensations. You may find your mind wandering back to worrying about the future or regrets about the past – gently redirect your focus back to the sensations in the present. Using this technique you will become much more aware of your thoughts and emotions. A key aspect of mindfulness is to accept whatever comes into your mind/awareness, don’t label it as negative or positive. Be kind and forgiving towards yourself.
6 - Laughter is the best medicine
Whether you're laughing hysterically at a Tik Tok video or just a good old-fashioned comedy, laughter has many short and long-term benefits. A good hearty laugh can work wonders in reducing stress, reduce stress-causing hormones and it can even boost your immune system.
We all have something that tickles us and it's important to factor in opportunities to laugh.
Laughter also causes the release of endorphins which make us feel great and can even act as a natural painkiller!
When we laugh we also take in huge gasps of oxygen-rich air which stimulates our entire body in addition to improving circulation and protecting the heart. There are many more benefits of laughing which you can find here. In short, laughing helps us to see the brighter side of life and is an excellent method to diffuse anger. Try it, have a little laugh every day and you will feel so much better as a result!
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I hope that you have both enjoyed this blog and found it useful. I would love to hear your thoughts and opinions about this blog and managing anxiety in the comments section - I am always open to suggestions so if you use strategies that I haven't included in this article please let me know in the comments section and don't forget to give us a thumbs up!
If your anxiety is specifically linked to driving, I have written a comprehensive blog article about driving anxiety which you may find useful. Check it out - Driving Anxiety.