I received a question on how to deal with anxiety in the form of a comment on an Instagram photo that I posted recently, and the question came from a graduate student studying to be a counselor. Many of us who seek to help, do so because we too have many things to overcome.
In response, I compiled a list of practical things that help with overcoming anxiety. Some of this comes from my own personal experiences, some comes from experiences in working with people who struggle with extreme anxiety and some comes from interviewing my biological mother, who has also struggled with anxiety of her own. She now helps people improve their wellness as a quit smoking coach. The following information is not medical advice, but is my opinion and shared opinions of others who I have interacted with.
No matter how severe your anxiety is, I believe that continuing to seek knowledge is the most important thing in reaching a higher level of mental wellness. Props to you for being here and in search of your own progress! With hope, dedication and focus, overcoming anxiety is possible.
When dealing with anxiety related to a specific social situation, professional setting, or conversation, I personally use desensitization techniques. This means that I psych myself up in preparation for the situation and I force myself to be uncomfortable. This generally opens the door for a negative experience, but it also creates the opportunity for me to learn and gain first hand experience as to how bad a situation really is. It also alleviates the fear of the unknown, which is often the culprit behind hatred and avoidance. However, desensitization is definitely not the best option for everyone due to the extreme toughness that it takes to force yourself to be uncomfortable.
Create a Chronically Balanced Life
For me, anxiety often stems from a lack of balance. An imbalanced diet, physical activity, sense of safety or even imbalanced to-to lists are major precipitating factors when it comes to feeling anxious. If you are chronically anxious, what could be a better way to fight anxiety than to establish chronic balance and stability? If anxiety stems from having an imbalance, identifying and correcting that imbalance can and will diminish the frequency and severity of anxiety. This method is effective mostly because it is not a way to “treat” or “get rid of” the anxiety, but instead it prevents it from getting bad to begin with.
Take Care of Your Body
When we get busy with school, work, relationships, and life it is very easy to let this slip. We focus on helping others or fulfilling duties that when we have time to ourselves we cope by doing mind-numbing things such as watching TV and sitting on the computer doing nothing for hours. Focus on creating a chronic pattern of exercise
This can be done with simple changes such as forcing yourself to plan meals ahead of time and using fresh produce.Keeping simple snacks like peanuts, almonds, and bananas wards off the hunger between meals. Eating small amounts every 2-4 hours during the day improves metabolism. Buying local adds to the experience. Salads with grilled chicken, fresh fruit, beans, etc. are great. Peanut butter is awesome. If you are overwhelmed with the idea of thinking about what to eat, try to picking a few of these and sticking to them, alternating a few times each week or every other week. consistency is key. Cutting soda, excessive coffee, and processed foods will greatly improve your health and energy level. In turn, you are more focused and less likely to be stressed out.
Treat Yourself Like a Queen/King
Keeping a nice environment with essential oils like Lavender and also drinking chamomile tea helps. Cutting out people who disturb a calm environment is something you deserve. Take time to bathe with the lights dimmed and scents in the air. Using oils is less toxic than candles. You probably spend time focusing on other things so spend time focusing on yourself. Taking the time to set a plan for how you will respond to stressful situations that cause you anxiety is a great way to ward off attacks. Deep breathing, yoga, etc are helpful.
There is no one thing, it is a lifestyle that facilitates being conscious and aware at all times. You may also want to check out my blog about overcoming a fear of abandonment.