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.
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