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

May 2020

May 2020 & Covid-19

Now that we are in May 2020, whether we are cocooning or shielding, working or not, trying to be a teacher to our children or living alone, regardless of our current circumstances it is reasonable to say we are all somehow affected by Covid-19.

Stay connected. Even when we are living on our own, relationships are key to feeling in control. Connection with others will help us get through this difficult time. Reach out to organisations that provide telephone listening services if you do not have someone in your life to contact. Knowing that someone is at the end of the phone is comforting.

We feel good when we know we are helping others. Reach out and connect with people particularly those living alone. Family members are often the last to know when someone is lonely or struggling. A regular phone-call might be all someone needs to feel less afraid. “Hello, how are you?” those four words connect us.

Avoid information saturation. We do not need constant Corona updates. Decide what information you need, from what source and stick with that. Be disciplined with your day. The constant stream of information can drain our mental and emotional resources. We might have a radio on in the kitchen, a tv sounding in another room, whilst talking on our mobile. Sit with silence every now and then.

It is beneficial for our minds to give whatever we are doing our full attention. Focus on the task in hand. Look for whatever brings joy – admiring flowers, bird song, cloud formations, reading fiction etc. When we focus our attention, we quieten and gain control over our thoughts. Stop running on autopilot. Become conscious of all actions. Being mindful helps us keep our thoughts in -the present and not in the anxious-uncertain-future or the regret-filled-past.

To remain calm while Covid-19 is our new reality have structure and routine. Have a daily plan which includes exercise, self-care, social time/connection, meals, breaks, reading, prayer… whatever plan you make, try to adhere to it. Go to and get out of bed at set times. Shower. Get your day off to a good start by dressing well. When we feel we look good, we feel good. It does not matter whether anyone sees you, you see you. Try not to worry if it is difficult to sleep the whole night through, rest and relaxation are beneficial. If you cannot sleep on a persistent basis, firstly chat with your pharmacist who might have suggestions but please seek help.

Challenge your brain. Keep your mind active. Text or brush your teeth with your non-dominant hand. Do puzzles/jigsaws. Try something demanding and keep those cogs turning! Perhaps do a free online course like those on alison.com or coursera.org

Never underestimate the importance of water for brain function. Being hydrated helps: lubricate joints; flush waste products; prevent digestive difficulties; keep temperature regulated; boost exercise performance; promote kidney health; deliver nutrients to cells; prevent infections; keep skin supple; improve sleep quality, cognition and overall mood. By drinking more water than you are losing, you are helping your heart do its job. Stay hydrated by sipping water throughout the day.

Spring is here. Summer is on the way.