Anxiety control – can it happen?
Can you manage anxiety? Is it even possible? When anxiety takes over, it kinds of feels out of control. You may feel nervous or upset. Before we get into this, please understand that I am not a doctor and I am not giving out medical advice. If you feel that your anxiety is out of control, please consult a medical professional. I have experienced anxiety and therefore want to help others to cope with this because it will come out when you least expect it.
Note – Not sure if you have anxiety? Better Homes and Gardens has an interesting guide on 12 signs of anxiety that might help you to determine. https://www.bhg.com.au/12-of-the-most-common-symptoms-of-anxiety?category=anxiety
My experience with anxiety is that when it happens, I feel a bit suffocated. Like a ton of bricks on my chest. Moreover, I tend to freak out a bit and assume that things are going in a negative direction. If I am being honest, I tend to overreact. However, over the years I have come to recognize what is happening, that I am having an anxiety reaction to a situation. I have noticed a pattern in the things that trigger anxiety for me. I have used this information to recognize when I feel like I am heading in a direction of being overwhelmed by anxiety, and have found some ways to manage anxiety.
Find ways to relax
Firstly, there are times where anxiety comes to a point of needing to walk away. When I feel this way, I have a few places that I will go and things I will do. These will be different for everyone. Secondly, try different ways to relax and remove yourself from the anxiety trigger. For instance, one place that I like to go to is on our porch. We are fortunate to have a covered porch and swing. I will take a “time out” and go outside and just sit. Watch the people, watch the trees. This is something that has calmed me down many times. At other times, I will just take a bit of time to go upstairs stream a movie or even just a short show. All of these help to hit the reset button and send your mind in another direction. It is typically a settling experience.
In addition, there are many other things such as yoga, tai chi, and talking with a friend. And my all-time favorite, taking a walk. Walking typically is always a success in making me feel calmer and therefore more clear-headed. Seek out the things that help you to relax and let them be your “go-to” things when you are struggling.
Know the triggers for anxiety
What are the things that set off your anxiety? Jobs, family, kids, school, I mean the possibilities are endless. There are so many things that are stressful. Take note of when you notice your anxiety rising up. See if you notice any patterns of particular things that trigger it. Obviously, you want to reduce your exposure to those things. But sometimes that is not as easy as it sounds. Jobs alone have many things that could bother you. You can’t quit every job that annoys you. The thing that you can do is calmly trying to address the triggering situation and see if there is anything that could be changed about it.
Breathing
This sounds simple. Have you ever tried to focus on your breathing? When you are an anxious person, it is not easy. Trying to stop your mind from racing is a challenge. When I am in a full-blown anxiety attack, I find it hard to catch my breath. One thing that I did in the past was to go to a water aerobics class, I really enjoyed it. But as I had kids and got busier at my job, I stopped. One thing that I did learn in those classes was breathing exercises. Taking deep breaths using your diaphragm and expelling all of the air like you are blowing out a candle was the method. I still do this now. I focus on hearing only my breathing and it centers you and brings you down to reality.
Quiet down your environment
For many reasons, I thrive in a calm world. Chaos is something that gets me worked up and feeling out of control. A quiet environment is something that I just need. However, I have kids and a job so having quiet time is a joke. It just doesn’t happen. All I can say here is to try. Try to get some quiet time into your day. Try to focus. Quieting down your environment means quieting down your mind. And trust me, it helps.
Here are some other posts that might be helpful to you in creating a quiet and calmer environment:
- Tips on improving your FOCUS
- Helpful ways to deal with CHANGE
- Ways to let FRUSTRATING PEOPLE not ruin your day
Have a plan
Planning for anxiety sounds ridiculous. But having a plan is helpful. When you have a history of anxiety, chances are it will always be a part of your life. However it can be manageable to an extent. If you know that anxiety will hit you at some time in the future, make a plan. For instance, take a walk. After that, Find a quiet place. Stop and breathe. Call a friend. In other words, make your plan, and when the time comes, execute that plan.
Here is a video by Shy Guy Studios in the UK. The contact information is for a UK company, however the video is very relevant for anyone at all dealing with anxiety. If you need help, find a resource local to you.
Get help if you need it
If not managed, anxiety can take over your life. There are times that you may need help. Most importantly, seek out help. It is okay to ask to do that. There are therapies and medication that can work wonders for anxiety and sometimes you need to seek that out.
Managing anxiety is possible
In conclusion, there are so many stressors in today’s world. The pandemic alone could put someone over the edge. Anxiety can be all-consuming. But don’t ever think that there is no hope. Our world, challenged as it is right now is full of resources. It is possible to worry less. And to stop feeling bad or guilty. And it is possible to reduce stress and anxiety. Above all, think ahead and find some things that help you to remain calm and get through it. Recognize when anxiety comes on.
You will get through it!
Mrs. Accountable
Susanne says
This post has so many wonderful insights. Speaking from experience, I know how difficult it can be to cope when you’re having anxiety, and I love how you lined up so many different ways to deal with it. In the end, it’s all about exploring what works, and method A might work on day 1 but method B might be better on day 2. Also, very mindful reminder on eliminating noise – I can’t deal with noise too and wear noise-canceling headphones when I need to. But this just reminded me I could use them even more often (remembering a situation with loud people on a restaurant terrace just now…) Thank you for all the mindful reminders!
Del says
These are great tips. I love the reminder that it is manageable because it can truly feel so overwhelming at times. Thank you!❤️