If you suffer from anxiety, or have in the past, then you’ll know how quickly and sneakily a panic attack can creep up on you, or how you can feel like you’re on top of the world one minute and fighting an anxious fog the next.
Symptoms of anxiety can include:
- Increased heart/breathing rate
- Sweating
- Shakes or trembling
- Feeling weak or lethargic
- Feeling nervous or tense
- A feeling of dread or impending doom
Symptoms manifest in many different ways for people, some have a very physical reaction to anxiety, such as heart palpitations, whereas other may describe is a more emotional feeling, such as nervousness or anger. One colleague has named a part of her anxiety the ‘rage monster’, where she feels angry and out of control in certain situations.
It can take a long time to get acquainted with your anxiety, it may take years to even realise what you’re feeling is even anxiety at all! I have sat with many people that describe the feelings that they are having, and only after discussing them do the realise why they are feeling like this.
So once you know how you feel, and you know what the symptoms look like, how do you deal with anxiety?
Just like the symptoms, coping mechanisms and aids to help keep anxiety at bay vary massively between individuals, and there is no one size fits all approach. However, one way to find out what works for you is to try different methods and find the one that best suits you.
So, to help you in your journey here are some of our favourite aids for dealing with anxiety.
Exercise
When you feel that knot in your stomach, or that feeling of dread, one of the last things you may want to do is get down to the gym and join in a body combat class or hit the cross trainer. However, exercise causes the release of endorphins, the feel good hormone in our bodies. You don’t have to do a crazy full on workout, a thirty minute brisk walk, or a good stretch on the yoga mat will kick start the release of those lovely endorphins, which will help undo that knot in your stomach.
Also a form of active meditation, any exercise that requires you to concentrate on your movements and what you are doing will help you take a time out, and to move away from those anxious feelings that you’re experiencing. So, less time on the treadmill where you can ponder your thoughts, instead, book into a spin class if you’re looking for high intensity, or go for a yoga class that focuses on balance, core strength and breathing if you are looking to relax the mind as well.
Meditation
Meditation is a great tool to deal with anxiety, and works in different ways. Firstly, in taking the time out to meditate, you are helping your body and mind to reset and realign. However, mediation can also help with your acceptance of anxiety, and instead of holding on to the negative feelings, it can help you accept them, and move on from them.
Guided meditations are a great way of learning how to meditate. A quick search for meditation apps will give you a plethora of options to get you started, however we’d definitely recommend Calm, or Simple Habit. With meditations to help you sleep, or to help you on the commute, there is something for everyone!
Caffeine
Where possible stay away from caffeinated and fizzy drinks. Full of stimulants, you may think these drinks are helping you to focus, or setting you up for the day, but in reality they are going to increase the chances of you feeling anxious. For a yummy alternative try a chamomile or turmeric tea, full of goodness and antioxidants, and also full of flavour!
Try your best
It’s ok to aim for perfect, but in reality we cannot always achieve it, and that is absolutely fine! All you can do is to try your best, celebrate the things that you achieve and learn for the future.
Talk to someone
We all too often feel like we have to go it alone, and that we shouldn’t talk about the way that we are feeling. Nothing could be further from the truth! Whether it’s a friend, mentor, colleague or counsellor, find someone that you feel comfortable talking to. Not only will it make you feel better, and let you articulate how you are feeling, you may be helping someone else open up and talk about they feel too.