How to manage anxiety
Hello everyone - I'm wondering how you are feeling, coping etc.
With so much unprecedented change it can be overwhelming, so I thought I'd share some info around anxiety.
I heard this definition of anxiety (there are many)
"anxiety is fear coupled with uncertainty"
We certainly have that in bucket loads at the moment. So here's a few ideas that might help ~
1. When feeling anxious - stop and take a few deep breaths and identify where you're feeling the stress in your body. I feel mine in the centre of my chest. I then take some deep, slow breaths and focus on letting that tightness go - it really helps.
2. Commit to a morning routine.
Instead of getting up, being batted around by texts, social media and the news, start the day with positive actions
maybe some yoga, bouncing, stretching
10 minutes mindfulness
taking your tea/coffee outside
making a schedule for the day, gives you a sense of control - I like this one, and the act of writing, definitely helps me focus.
https://daydesigner.com/collections/printable-library
You can do all this first thing - it may help you feel in control, less like ruminating and give you a head start on the day.
3. Go outside in the morning. These helps set your body clock's daily rhythm and may help you get to sleep and stay asleep. Or get into the light near a window.
4. Try this breathing technique when feeling anxious. Take the index finger of left hand and run that over the little finger of your right hand, as it traces from the base of the little finger to the top, BREATHE IN, and as it traces the other side and down BREATHE OUT, continue over all the fingers and thumb. This act of breathing and having the physical sensation is v effective at lowering stress response, just one round helps, 2 or 3 even better.
5. 'Unwinding Anxiety' try this app, which has some excellent techniques for dealing with anxiety.
https://apps.apple.com/gb/app/unwinding-anxiety/id1247855111
6. Social contact. I've been spending a lot more time on the phone/facetime etc to friends and family - it really helps me, sharing and feeling connected.
7. Cuddling pets or other family members you're isolating with, (your choice, which, haha), helps calm the nervous system and releases the feel good hormones like oxytocin.
8. Get some plants, they're good for air quality and nurturing them can be v calming~ they can be bought online.
Our what about a herb box, fresh herbs are a great addition to your meals too
https://www.pepperpotherbplants.co.uk
9. Consider a supplement called L theanine - its an amino acid that taken between meals may reduce anxiety. https://www.medicalnewstoday.com/articles/324120
It all boils down to focusing on what you can control, having some organisation and purpose to the day and letting the rest go.
I was thinking, isn't it strange how quickly we adapt, I've gone from waking up, feeling anxious, to now feeling a little more in control and a sense of gratitude that we will get through this together. We're so lucky to live in a country with incredible resources to help us, like the NHS, and people with a strong work ethic who are still having to go out to work and put themselves at risk.
I'll leave you with this thought which I find grounding ~
"we're all idiots just trying to get through this life, we're incredibly fragile and conversely incredibly robust" (Alain de Botton ~ School of Life).
Stay healthy and let me know if you need any advice.
Thinking of you
Warmest
Amanda
