Anxiety - What is it and 8 Tips to Manage it
Photo by Danie Franco on Unsplash
I feel, as a country, we have handled lockdowns, home schooling, covid and fears of the future remarkably well. Yes, it’s had its ups and downs and many people are struggling but overall, we are reopening and moving forward.
At least some of us are.
I have noticed how frequently potential clients have contacted me for a Curiosity Chat and their first response to my question, “What is the key reason for contacting me?” is “I am feeling anxious. My anxiety is through the roof. I can’t manage it anymore”.
Everywhere I go it seems people talk about anxiety, how it affects them and their kids. How the ways they managed it in the past no longer seem to work. In my professional circles there is an increase of people coming in with anxiety-related issues.
What is anxiety and what are the signs?
Anxiety is “A feeling of worry, nervousness, or unease about something with an uncertain outcome.” People often report feeling stressed, frazzled, nervous, uptight, worried, fear of the future, or tense.
It can be an unpleasant state to be in, but it can also be useful in helping someone avoid dangerous situations and motivating one to solve everyday problems. The difference between “normal” anxiety and having a problem with anxiety is:
The anxiety is more severe
It lasts longer and,
It interferes with the person’s work, relationships, and daily tasks.
People react to anxiety in different ways but in short anxiety can affect a person’s thinking, feeling, behaviour and physical wellbeing as shown below:
Thinking: mind racing or going blank, memory issues, confusion, vivid dreams, inability to make decisions.
Feeling: Excessive fear or worry, irritability, a short fuse, anger or even rage, nervous and feeling like they “are on the edge”.
Behaviour: Obsessive/compulsive behaviour, dependency on drugs or alcohol, feeling distressed in certain situations or social environments, difficulties with sleep and withdrawal.
Physical: Increased heart rate, chest pounding, blushing, shallow or shortness of breath, sweating, headaches, dizziness, numbness, nausea, choking, dry mouth, stomach pains, vomiting or diarrhoea and muscle aches and pains, tremors or shaking.
If you are feeling anxious or overwhelmed with worry at the moment, the key is to get some support rather than allowing it to become a chronic long term issue. Did you know that in Australia, only 38% of people who had an anxiety disorder in the past year sought professional help? Delaying help can sometimes be as long as 10 years which can cause impacts on one’s social and working life, increase the risk of depression and use of drugs and alcohol.
So, I decided to share 8 of my top tips to use when you, or your children, feel anxiety is creeping up.
1. BREATHE – I teach a variety of breathing exercises to my young and older clients. Through your nose, fill your belly with breath, pause at the top of the breath and let it all go out your mouth ensuring the out breath is 1-2 counts longer than the in breath. This is help you drop out of “fight/flight” and enable us to calm down. You can download my BREATHING GUIDE here.
2. MARCH – When in clinic if a client feels a bit wobbly or not balanced after a session, I will get them to do cross lateral marching on the spot (opposite arm and leg). Why? Because this forces you to use the right and left hemispheres of your brain. It helps bring balance and awareness back into body.
3. WALK AWAY – Remember anxiety is often a response to a threat or uncertain outcome. So politely walk away from said threat and use point 1 and 2 to support you once you are in a place where you again feel safe. Bonus if you walk away and get into nature or take your shoes off and stand on earth. This enables our bodies to feel grounded.
4. PUT YOU FIRST – This is not being selfish. It is self-preservation. We are all busy and we take on more each day. Eventually this can build up and cause anxiety or overwhelm. Say NO to keep your day manageable, schedule in some YOU time each day and let go of the guilt trip that you put yourself under. It serves no one least of all you so let go and allow yourself to be as important as everyone else.
5. USE OILS OR ESSENCES – Lavender oil is the great relaxer. Rub it on the soles of your feet, on the inside of your wrists and a little on the back of your neck. If you’re using it with kids, then dilute it in some oil or cream. Have an oral spray of Emergency Essence (Australian Bush Flowers – I can get these for you if you are interested) or Rescue Remedy (Bach Flower Essence) on hand. These can quickly calm your nervous system.
6. EMOTIONAL STRESS RELEASE POINTS or ESR’s - Holding these points encourages blood towards our brain’s frontal lobes and so brings us out of “fight/flight” and engages the logical and clear thinking part of our brain. These points are on your forehead about 2cm above your eyes in direct line with your pupils. Or you can just hold the palm of your hand on your forehead for about 2minutes.
7. HUGS AND POSITIVE THOUGHTS – Yes it sounds a bit simple but if you hug yourself or your kids/furry friends then you will release happy hormones, and this will hep you to feel safe. Changing our thinking form negative to positive through mantras, affirmations or simply finding the positive in the situation, such as “I have hope that I will be OK” can trick your brain into feel safe.
8. CLEAR THE DECKS – By this I mean find a small patch to tidy up such as your kitchen bench, desk, make your bed or wash the dishes. This gives a sense of achievement and provides a distraction. Other simple techniques along these lines are colouring in, write a short to do list, writing all your thoughts on a piece of paper in a different coloured texta, do a jigsaw, or make up a dance to your favourite song.
Photo by sydney Rae on Unsplash
A final note
If you feel that stress, anxiety or overwhelm is increasing in your life, please reach out for support. This may make you feel a little scared, embarrassed or shameful but remember a bit of discomfort could be the start of alleviating bigger issues in the future.
Not sure who to ask for help?
Your family or close friends, your GP, I’m here and work a lot with people with anxiety and overwhelm.
You could call Life Line (131 114), Beyond Blue (www.beyondblue.org.au), Kids help line (1800 551 800) Mindspot (www.mindspot.org.au) or the mental health line (1800 011 511).
Maintaining some movement, positivity and hope is important. You have managed to get this far so know “That You Got This”. Remind yourself you are safe and not in danger. Reach out and begin with that first step to supporting yourself.
For more information on how Kinesiology can benefit you in your journey or to book a Free Curiosity Chat, please click ZODE KINESIOLOGY
From my Heart to Yours
Zoe Jack
Holistic Kinesiologist
Zode Kinesiology
0414 566 456 I hello@zode.com.au