We all live such busy and stressful lives these days.

At times this can feel like every day is pure survival. We forget the last time we felt truly happy and content.  “Remember when I was a kid? That one time? That was nice.” And symptoms of anxiety are present physically within our bodies. These include feeling nervous or tension for some people, and an increased heart rate for others. Maybe even a feeling of panic overwhelms our bodies!

You may struggle to sleep and feel a constant state of worry and fear. If you have ever experienced this we have a few ways you can help alleviate some of these symptoms.

Going Outside

There are many reasons getting some fresh air is helpful. For one, a change of environment can be crucial in interrupting a limiting pattern such as panic or worry. This not only provides vitamin D, but also dopamine. Focusing and viewing beautiful scenery provides a calming effect and helps a person stay in the present moment and be more mindful. It also helps to get an increase in oxygen flow to the brain so it can function more fully.

If you can – go for a walk that’s even better! Tim Ferriss says he walks at least 6 miles a day to cope. And it works!

Listening to Music

Do you remember when you were young and one of your favorite songs would come on the radio? It was so awesome! It was an EVENT. This is because unlike nowadays where music is so accessible, like with YouTube, Itunes, and Spotify – back then you wouldn’t know when the song would play! I remember having an instant flood of happy elated feelings when my song finally came on. Sometimes I got up and danced! The music acts as a soothing salve or lotion to our brains that is both mysterious and magical.

Engaging Creativity

Studies have shown that creativity is anxiety reducing. Many people have found they are able to use art as a way of expressing themselves or working through past trauma and stressful events. Don’t worry about creating something that is impressive or even something you would share with others. This should be thought of as a process and not the end result. I often reflect on the Mandala’s created by monks out of colorful sand. They work endless hours on these beautiful creations and then at the end immediately take them down. Or throw them in the river! Again it’s not for others to view, but rather for the person to experience.

Drinking Water

This simple act helps to rejuvenate the body, brain, and mind. Many people who are very busy may be drinking a lot of coffee or other caffeinated beverages. They may forget the powerful feeling of being hydrated. This can help with anxiety by replenishing our cells and body. It is also a way to take a break throughout the day and experience mindfulness.

About 15.5 cups (3.7 liters) of fluids a day for men. About 11.5 cups (2.7 liters) of fluids a day for women.

-Mayo Clinic

Writing about your feelings

Journaling is a powerful tool for relieving stress and anxiety. Especially if you wake up in an anxious state! This can be a way to literally “dump” your negative thoughts and worries onto paper. After people do this they often have more space in their mind for productive and positive thoughts. This can also help people notice negative thought patterns that continually trickle in. The first step in alleviating negative thoughts is to notice them. After we become familiar with where our brain goes in times of stress and anxiety – then we can determine whether it is actually true or a thought distortion.

Our fear may be taking over and ruling our brain space. When you can learn to recognize this is just noise you can gain control and more calm over it. One way to do this is right before bed, to write down your actions for the next day. That way you can go to bed in peace.

Breathing

This act is one of our favorite stress and anxiety reducers. Breathing is tremendously powerful and helpful in regaining focus and calm. You may hear people say “take a deep breath and count to 10.” The reason for this is to activate the parasympathetic nervous system. When someone experiences panic, worry, or intrusive thoughts they often have fear triggers which flood their brain and cause them to activate their sympathetic nervous system.

You may have heard “fight, flight, freeze, (and now fawn among other terms). This is when our bodies are literally off line and not able to access our “smart thinking brain” or prefrontal cortex. By breathing we not only lower our blood pressure, but also take a step back from the stressful situation and find a greater perspective.

Here is an excellent breathing exercise by Wim Hof on Youtube to change your state immediately: https://www.youtube.com/watch?v=tybOi4hjZFQ&t=1s

 

 

Staying Present

We often hear about mindfulness and living in the present moment. The reason this is important and helpful is when we focus on the past or future we automatically feel more worry and anxiety. Thinking about the mistakes of the past can create more cortisol in our body and put our body and mind into a panicked state. The same is true when we worry about the unknown. One simple way to focus on the present moment is using a senses activity. This works by sitting calmly and finding something in the room you notice for each of your senses.

For example, you can start with sight. What is one object you notice? What color and shape is it? How big is it? What is the emotional or non emotional significance of it? Then you could move onto smell. Close your eye and notice any smells in the room. Maybe there aren’t any…or maybe you can light a scented candle and take in the aroma. Continue this process with the rest of your senses. This activity will help you re-engage with your environment and change your focus away from anxiety and stress.

Finding a Positive Distraction

Sometimes you might find yourself trying all of the activities above and you may continue to feel the stress of your situation. Another thing to consider is a distracting and dopamine inducing activity. This could be your favorite movie, TV show or book. Maybe you can look up funny videos on your phone of your kids or dogs or people who make you laugh.

REFOCUS

When you feel absolutely terrible, there is something to be said for refocusing. By finding out what really matters to you, things can begin to come into focus! Because if you are in this state of mind, then it can feel almost impossible to get back to your life.

While there are many methods to do this – here is one. And once you understand this, then it will be easy to find methods that are like this.

It is called the “Tony Robbins Priming Exercise”. Check it out! It’s on Youtube! Here is a link: https://www.youtube.com/watch?v=faTGTgid8Uc

 

Ask for help

It is important to remember to seek help.  This may be talking with a friend or family member or making the call to find counseling. At Sunflower we often hear from people who have never been in counseling before. And then, they took the courageous step to get help from a therapist. And don’t forget, it is a brave thing. Most people just sit in it. The fact that you showed up is a big deal. Because you only get one life!