5 COPING STRATEGIES FOR ANXIETY
1. Question Your Thoughts.
We all live with a pretty consistent running dialog in our head. Like a ticker tape that never seems to end. It can be quite stressful. The problem is that many of these thought processes were wired in for our survival in ancient times, as it is infinitely better to mistake a stick for a snake than a snake for a stick. So we all live with a “Negativity Bias”.
This bias keeps us physically alive most of the time but comes at a cost to our emotional or spiritual “aliveness”. Many thoughts happen so fast and stem from a subconscious level that we hardly know why we feel fear, anxiety or stress in any given moment. Such thoughts can create a subtle under current of negativity and fear that promote anxiety and stress in order to keep us “safe”.
So what is the solution? How do we sort through and figure out which thoughts to keep and which to kick to the curb?
Journaling can be extremely helpful in identifying what is causing your anxiety. Putting pen to paper is a cathartic way to draw out deeper levels of our inner world. It can also bring our shadow side into the light. Once your thoughts are emptied out on paper it can create a clearing inside of us that is an open space for creativity to occur.
The Work by Byron Katie is a way to investigate the validity of our thoughts. The Work is done by answering 4 questions and meditating on the turn arounds. It works by writing out the answers to the following questions. It is important to write it out - do not do it in your head. Your mind and ego are designed to trick you into thinking you can do it in your head, however, trust the process and write it out anyway.
The Work: Four Questions
Example: Paul lied to me.
a. Is it true? (Yes or no. If no, move to question c.)
b. Can you absolutely know that it’s true? (Yes or no.)
c. How do you react, what happens, when you believe that thought?
d. Who or what would you be without the thought? Turn the thought around. I lied to me. I lied to Paul. Paul didn’t lie to me. Paul told me the truth. As you visualize the situation, contemplate how each turnaround is as true or truer.
For a deeper dive into The Work by Byron Katie, check out her book Loving What Is: Four Questions that Can Change Your Life. All of the work is also available on her website: https://thework.com/
2. Identify Triggers.
Noticing when we are triggered is a huge step in reducing our anxiety. You have to name it to claim it. Once you can identify a triggering event, we are well on our way to diffusing some of the charge it has. For example, I was feeling anxious just this morning. Once I finally noticed it I took a pause and asked myself, ”What triggered this anxious feeling?”
A flood of thoughts came to me. I was running late so I was rushing. I also had more caffeine than I normally do and I had a disagreement with my husband the night before that went unresolved. I remembered a bill that hadn’t been paid. And the list went on. The accumulative effect was enough to trigger anxiety. Just naming it took the level of anxiety down about 50%.
3. Get Enough Sleep, Nourishment, and Exercise.
We all know the drill. Aim for 7-8 hours of sleep per night. Eat a healthy variety of plants and clean protein. Reduce or eliminate SUGAR, caffeine and alcohol. And move your body EVERY. SINGLE. DAY. It could be a walk, a run, weights, dance, a hike, swim, trapeze, pole, yoga, pilates - whatever floats your fancy.
If the thought of eliminating sugar, caffeine, or alcohol makes you roll your eyes and head to the nearest happy hour, try this: Take a bad habit and cut it in half. So 2 scoops of ice-cream becomes one, a pot of coffee by noon becomes 2 cups, and 1-2 glasses of wine every night while binge-watching Netflix gets reduced to 2-3 nights per week.
4. Try Aroma Therapy.
Aromatherapy is the practice of inhaling the scent of essential oils to improve your well-being. One theory of how they work is that by stimulating the smell receptors in your nose, they can send messages to your nervous system. They are also thought to have a subtle effect on the body’s chemical and energy systems. Because of this, aromatherapy is often used as a natural remedy to relieve anxiety and stress. Essential oils must be diluted with a carrier oil before they’re applied to the skin. This reduces your risk of irritation. Essential oils should not be ingested.
Here are some oils to try:
Lavender is one of the most popular aromatherapy oils. According to 2012 research, lavender aromatherapy is thought to calm anxiety by impacting the limbic system, the part of the brain that controls emotions.
How to use: Enjoy a relaxing lavender bath by combining several drops of lavender oil with a teaspoon of carrier oil or an unscented bath gel. Stir the mixture into warm bathwater just before entering.
Bergamot Oil comes from bergamot oranges and has an invigorating citrus scent. According to a 2015 Study, both animal and human trials have found that bergamot helps relieve anxiety and improve mood. When used topically, bergamot may increase sun sensitivity.
How to use: Place a few drops of bergamot oil onto a cotton ball or handkerchief. Inhale the aroma two to three times to help relieve anxiety.
Rose Essential Oil is extracted from rose petals. Roses have an enchanting floral scent known to relax the senses.
How to use: Soak your feet in a basin filled with warm water and diluted rose essential oil. You can also add rose oil to your favorite non scented moisturizer or shea butter and massage into skin.
5. Breath Work/Meditation + Tapping (EFT)
The health benefits of meditation and breath work are well documented. Calming anxiety is one major benefit especially when you maintain a daily practice. You don’t have to do it for long, just 5 minutes or breath work or sitting quietly can have a hugely calming effect on your nervous system.
Breath Work - Lengthen Your Exhale
Inhaling deeply may not always calm you down. Taking a deep breath in is actually linked to the sympathetic nervous system, which controls the fight or-flight response. But exhaling is linked to the parasympathetic nervous system, which influences our body’s ability to relax and calm down.
Taking too many deep breaths too quickly can actually cause you to hyperventilate. Hyperventilation decreases the amount of oxygen-rich blood that flows to your brain. When we feel anxious or under stress, it’s easier to breathe too much and end up hyperventilating — even if we’re trying to do the opposite.
I. Before you take a big, deep breath, try a thorough exhale instead. Push all the air out of your lungs, then simply let your lungs do their work inhaling air.
II. Next, try spending a little bit longer exhaling than you do inhaling. For example, try inhaling for four seconds, then exhale for six.
III. Try doing this for two to five minutes.
This technique can be done in any position that’s comfortable for you, including standing, sitting, or lying down.
Tapping (EFT)
Similar to acupuncture, EFT focuses on the meridian points — or energy hot spots — to restore balance to your body’s energy. It’s believed that restoring this energy balance can relieve symptoms a negative experience or emotion may have caused.
Based on Chinese medicine, meridian points are thought of as areas of the body energy flows through. These pathways help balance energy flow to maintain your health. Any imbalance can influence disease or sickness.
Acupuncture uses needles to apply pressure to these energy points. EFT uses fingertip tapping to apply pressure.
Proponents say the tapping helps you access your body’s energy and send signals to the part of the brain that controls stress. They claim that stimulating the meridian points through EFT tapping can reduce the stress or negative emotion you feel from your issue, ultimately restoring balance to your disrupted energy.
Thank you to Byron Katie and www.thework.com as well as www.healthline.com for having solid articles on health and wellness for research.
