How to Not Let Anxiety Win
I’ve struggled with anxiety since I was at least nine or 10-years-old. I just didn’t know what it was at the time. I wasn’t sure why I got so sick every time I had to present in a class or felt like I was going to pass out when there was a major event in my life. Once I graduated college and entered the workforce, it got much worse - heart rapidly beating for no reason, stress crying in the bathroom and panic attacks where I felt like I was dying and moments that landed me in the ER.
Over the last year, I’ve worked on getting better and taking care of myself. I’ve talked to my doctor, I’ve learned to say ‘no’ more, I’ve started eating healthier and I reminded myself that I am still young and it’s okay to have a little more fun.
Here are a few things I’ve found that work for me and have helped me be more intentional about my health and wellness:
Working Out
Since last February, I’ve been working out at least twice a week with a trainer. Not only has this helped my physical health, it has helped me mentally, as well. It has almost become a “hobby” that I can work at. I’ve pushed myself to the limits in many ways. I’ve gained muscle and by setting goals with my health, it has helped me to get to know myself. I’ve set new career goals through writing and I’ve stepped out of my comfort zone, by traveling more. Working out more, has helped me become more mindful about what I put in my body, though I think that will always be a process.
Essential Oils
I’d always heard great things about essential oils - how there are various oils for a number of things - sleeping, focus, energy, depression, immune-boosting, digestion and so much more. I received an essential oils diffuser for Christmas, which came with several oils, including eucalyptus, orange, lavender and more. I use lavender and a special “sleep” remedy the most as I fall asleep, but I used other zesty scents while I was sick to clear my sinuses and to ease pain/pressure. They also just help clear the air and give a fresh scent to make the room feel clean.
Calm App
After the holidays, I went through this funky phase where I could not sleep. I was wide awake while trying to fall asleep, no matter how early or late I started. Or I would fall asleep with no problem, but toss and turn the rest of the night. It was miserable. I tried just about everything, but one thing I’ve found that works best is the “Calm” app. You can download on your phone or iPad and use the free trial for a week or can subscribe for $70.
Every time I’ve listened, I sleep through the night like a baby. There are nature sounds, painting with Bob Ross and even a story told by Matthew McConaughey, along with many other story options. There are fiction and non-fiction stories that take you out of the country to Paris or Switzerland or down near the riverbanks. Aside from the nighttime stories, there are short meditation practices, like managing stress during the day. It really does help clear the mind and center yourself for what’s ahead, instead of letting your thoughts jumble like a computer with 86 tabs open.
Prayer
My faith and relationship with God is essential to my everyday life, especially when it comes to anxiety. While it’s not necessarily a quick and easy fix, it keeps me together. God fills me with His peace. I start my day with even just a few words, whether it’s “give me strength” or “help me through the day,” and acknowledging Him completely changes the mood. I pray on my way to work, focusing my thoughts on God and often throughout the day, whether it’s stressful or things are going great. Keeping that connection with the Man Upstairs. Taking a few minutes, at least, out of my day, can help send peace if I’m having a hard time.
Journaling
I’ve journaled regularly since I was in jr. hi. Writing is the way I process life and remember the beautiful details of special moments or often the lessons from the painful memories. I’ve made it a point to journal faithfully this year and have only missed a few days since New Year’s Day. I’ve found that even if it’s just a quick list recapping the day, it helps me sort through the highlights and even things I should have done differently. Again, it helps so my thoughts aren’t everywhere and I can categorize them, so it doesn’t feel quite so overwhelming.
Do Something with a Friend
We can’t do this life thing alone. When we’re struggling with depression and anxiety, it’s easy to get caught up in our thoughts, but that’s the time that we should reach out to someone. Even if it’s just over coffee or dinner, going to a movie or going grocery shopping together, it reminds you that there are people in your corner and you're in this thing together. They probably feel the same things that you do.
Hot Tea and Routines
I’ve found that there’s very little in life that a cup of tea in your favorite mug can’t cure. Or at least make a little bit better. On hard days, I’ll make a cup of tea and do a face mask, while watching one of my favorite TV shows or movies. I’ve heard from friends, who are all about self-care, that having a nightly routine can really make life easier - going to bed at the same time, reading, turning off electronics (I’m still bad at that one) and making your space quiet before you fall asleep. It helps keep the things you can control in more order, even when everything else feels chaotic.
There are no quick fixes to anxiety or stress, that much I’ve learned. But, as you pick up on what your body is telling you, it gets (a little) easier to manage and you learn how to treat it with care.