Managing Anxiety

Everyone experiences anxiety at times, like before an interview or an exam, or when facing something unknown. In moderate amounts, anxiety can be useful, keeping us focused and motivated. However, when anxiety becomes persistent or overwhelming, it stops being beneficial and can significantly disrupt daily life.

Anxiety manifests through various symptoms, which can be categorised as psychological (such as restlessness and excessive worry) and physical (including increased heart rate, insomnia, and tension headaches).

Sometimes, anxiety feels like a persistent worry or fear that doesn’t subside, even in the absence of immediate danger. It’s akin to an internal alarm that sounds too frequently without any clear or obvious trigger. This false alarm can lead to feelings of nervousness, restlessness, or tension and physical reactions such as a racing heart, sweating, shaking, or dizziness. It’s like a fleet of fire engines responding to an apartment block for burnt toast!

Incorporating natural strategies into daily routines can significantly mitigate the impact of anxiety. These methods include:

Physical Activity: Regular exercise is a powerful anxiety reliever. It releases neurotransmitters such as endorphins and endocannabinoids, enhancing our well-being. Activities like jogging, swimming, or cycling improve sleep and also utilise the stress hormones released during anxious states, promoting both mental and physical health.

Mindfulness and Meditation: These practices encourage living in the present moment and observing thoughts and feelings without judgment, which can aid in emotional regulation and stress reduction.

Dietary Adjustments: Managing caffeine and sugar intake/consumption can improve anxiety levels and have an overall positive impact on our health.

Sleep: Anxiety can disrupt sleep, and poor sleep can exacerbate anxiety. Establishing a relaxing bedtime routine and ensuring a comfortable sleep environment are essential for improving sleep quality and managing anxiety.

Breathing Techniques: Diaphragmatic breathing, which focuses on deep, even breaths, can help calm the nervous system and reduce anxiety. Practising these techniques when calm to prepare for stressful situations is beneficial.

Nature: Spending time outdoors can lower stress levels, reduce rumination, and enhance mood due to nature’s calming effects.

Journaling: Writing about our thoughts and feelings can help organise them and reduce anxiety by providing a way to identify and address worries.

Aromatherapy: Certain scents, such as lavender, are known for their calming effects. Engaging other senses with calming music, soft fabrics, or a comforting shower can also help soothe anxiety.

Social Support: Building a network of friends and family can provide a sense of belonging and security, reducing feelings of isolation and anxiety.

I say this all the time but please start with baby steps in the right direction. Be patient with yourself. Praising yourself and others can boost morale every day.

For a comprehensive approach to managing anxiety, consult with mental health professionals such as psychologists or your healthcare practice nurse in addition to your General Practitioner. Talking about your worries is a crucial step in managing anxiety effectively.

www.carolinecrotty.ie

Deep Breathing

Deep Breathing is a relaxation tool we can use anytime, anywhere – once we know how.

Whenever I talk about alleviating stress, I generally give the warning that relaxation is not throwing yourself on the sofa with a glass of wine! Picture the scene – lying on the sofa, wine in hand, open giant-size pack of crisps or sweets balanced close-by and then you spot that the tv remote is not within your reach so if you can’t lasso it (!), rather than stand up and walk to retrieve it, you wait to ask someone to pass it to you! Well, bad news folks, this is not real relaxation. I know that taking time-out in front of the tv after a stressful day might feel like relaxation but it does little to reduce the effects of stress on our bodies.

There are several relaxation options which can help us combat the effects of stress. I find the rhythm of a run helpful and I love dancing (although I am neither a natural runner nor dancer!). Relaxation also comes in the form of walking; massage; Tai chi; meditation; yoga; progressive muscle relaxation; deep breathing or visualisation. Like everything else, relaxation is personal – please do whatever works best for you.

If you are around people all the time you may crave solitude so relaxation techniques that you can do alone might suit, giving yourself an opportunity to disconnect from everyone/thing and recharge your batteries. Explain to others in your family you need time away – teach your children and your loved ones that time alone is beneficial. If you crave company, a group relaxation class might be best but in the absence of in-person group classes, deep breathing is an effective relaxation technique for everyone (regardless of age or stage of life).

When we are anxious, we tend to take short, quick breaths. This can make us feel even more anxious so it’s a vicious circle. Deep breathing can be used whenever we feel anxious or stressed but, like every new skill, it requires practice. Once we master deep breathing, we can use it anywhere. Paying attention to our breath and breathing is the cornerstone of many relaxation practices such as yoga or meditation.

Perhaps light some aromatherapy candles or play soothing music to help create a relaxing ambiance.

Deep breathing activates your body’s relaxation response, lowering your heart rate, blood pressure and stress levels. Practice while feeling calm to become comfortable before using it when feeling stressed or anxious.

Sit comfortably with your back straight ideally rest your arms on the arm rests of your chair. Put one hand on your chest and the other on your stomach. Breathe in through your nose to a count of 4*. The hand on your stomach will move outwards as your tummy expands. The hand on your chest barely moves. Hold your breath for 1 or 2 seconds. Exhale through your mouth to a count of 6*, pushing out as much air as you can (imagine that you are blowing out candles). The hand on your stomach should move inwards as you exhale, but the hand on your chest moves very little. Pause for 1 or 2 seconds. Then repeat for a couple of minutes.

*Find a count that works well for you – it may be an inhale count of 6 and an exhale count of 8.

Practice deep breathing for a couple of minutes a couple of times a day. Over time you will find a flow that works well for you. It takes patience. If you find it a little difficult to breathe into and from your tummy while you are sitting up (remember it takes practice), perhaps try lying on your back in a comfortable place. Try putting a light book on your tummy. The book rises as you inhale and falls as you exhale. You’ll know when you’re adept because you need to concentrate less and less on your tummy. Try to incorporate it in to your daily routine. Every time I visit the bathroom or get into or out of the car I breathe deeply to help me feel relaxed and in control. But I remember when I first began calm breathing or deep breathing, it made me feel a little anxious and I know now that happens because we are changing our breathing and our system is trying to figure out what is happening!

We cannot avoid anxiety as it is part of being human and stress comes in many forms. Deep breathing is to help us stay in control of our big reactions or strong emotions. It can be used anywhere once you know how and no one knows that you’re doing it (don’t use your hands when you’re in company!).

Once you know how, incorporate calm/deep breathing into your day – simply counting as you inhale into your tummy, hold, and count as you exhale. Perhaps do this whenever you brush your teeth or hair or maybe whenever you wash your hands with soap or use hand sanitizer!!

Caroline Crotty Counselling & Psychotherapy