Are you feeling anxious? You are not alone!

Written by Coach Kim

Edited Kristine Sultmanis

Many people experience feelings of anxiety. However, the level of intensity varies. There are four levels of anxiety - they are mild, moderate, severe, and panic[1]. Your body will react in different ways to each level and will become more intense as the level of anxiety increases. As life coach, I feel it is important for people to understand ways to manage feelings of anxiety. I have personally used these methods to manage my mild anxiety disorders and have found them extremely beneficial and easy to do. I hope these techniques will help ease any anxious feelings you may be experiencing, especially during this challenging time.

The following techniques can be used when feelings of anxiety arise are:

Fresh air: If you feel overwhelmed or panicked, step out and take few breaths. If you can get outside in nature, that is ideal. Inhaling fresh air cleans your lungs and increases the amount of oxygen in your body. This makes you feel more energized and provides mental clarity. You can even do this before you have those feelings to proactively work at keeping your mind in a positive head space.

The four senses method: Grounding yourself is a great way to overcome the feeling of anxiety. Many specialists recommend working your way through the senses by finding:

· Four things you can hear

· Three things you can touch or feel

· Two things you can smell

· And, finally, one thing you can taste

The time spent concentrating on this exercise helps you to calm down and live in the present moment. It also takes your attention away from what was causing you intense stress.

Meditation: Meditation is beneficial because it calms the mind and improves mental clarity. Meditation is something that you need to practice to be good at it. The first few times you meditate, you may find it difficult to calm your mind. This is normal. You can find short guided meditations online for free. To meditate successfully, find a quiet place where you feel comfortable and will not be disturbed.

Breathing exercises: Changing the way you breathe can calm your entire body. Slowing down your breath using breathing exercises, when done correctly, can slow your heartbeat and help you relax. Some types of breathing exercises that are designed to calm your body are: deep breathing, equal breathing, abdominal breathing, and alternate nostril breathing. If you have done yoga before, you may already be familiar with these breathing exercises. For more information on how to practice breathing exercises visit: https://www.remedieslore.com/breathing-exercises-for-anxiety-and-depression/.

Be active: Exercise gives your body a rush of endorphins. You may be thinking, how do endorphins help with feelings of anxiousness? Endorphins mask the pain in your brain and make you happy. Studies have shown that 30 minutes of vigorous walking each day, can provide major mental health benefits. Just make sure you consult your doctor prior to starting an intense exercise regime.

Select your news sources carefully: Everyday we are bombarded with different news, that can increase or trigger our feelings of anxiousness. For instance, the news related to the current COVID19 pandemic has caused many people to feel anxious. It is important to stay informed in a way that won’t escalate our feelings of anxiety. How do you do this? Select your news sources carefully. Perhaps instead of watching or listening to the news, you can read an article instead or check out what is on the government website.

Limit your exposure to risk: Avoid putting yourself or someone you love in a risky situation. They are currently recommending staying home. Unless you need something essential, follow the rules. There is no point to create additional anxiety in a situation that is already challenging to navigate.

Keep to a routine as much as possible: Right now, you may feel like your world has turned up-side down. Make a schedule and try to continue your activities as much as possible. This can be a great time to find innovative ways to adapt your normal activities to suit your new reality. For example, if you were used to go to restaurant on Friday night, now you spend Fridays testing out new recipes at home. You can even look up ways to recreate your favourite restaurant dish. For some added fun, you could even have a cook off – where members of your family each create a dish and you pick the winner based on the dish with the most votes.

Keep a journal: Journaling helps you express and process your feelings. When you feel overwhelmed, write down what is currently making you feel that way. Then write what you can and cannot control in this situation. Suddenly, the situation will not look as big and scary because usually when we are anxious, we focus on what we cannot control. By focusing on what you can control, it shifts the focus from panic mode to planning mode. Focus on working through one thing you can control at a time. Keep working through the list. When you are done, check in with yourself and see how you are feeling. Remind yourself that when you focus on the things you can control, things suddenly become more manageable. Training your brain this way, will help you overcome feelings of anxiousness in the future.

In this crazy and fast-paced world we are living in, it is so easy to become overwhelmed and feel anxious. Do not be afraid to talk to your friends and family about how you feel. If you cannot mange it, seek professional help. Remember you are not alone, and you can help yourself by focusing on you. And if someone you know shows signs of anxiety, reach out and share these techniques with them. Stay healthy!

[1] freeyouranxiety.com