Growing older, levelling up in life is so amazing and is something which brings new opportunities, advancements, and our dreams coming true. But no one told us about the anxiety that’s going to be very nicely gifted to us, also.
Anxiety is something which comes by so unannounced that it feels unfair. There will be no warning about its visit. There will be no time to prepare for the anxiousness that’s going to delve on you in the evening.
Or maybe worse, you wake up one morning with a strange heaviness in your chest and a sense of doom.
And when it hits you, you regret the time you took breathing normally for granted and didn’t acknowledge it enough.
I’m going to turn thirty this year and I must say, I’ve never been so anxious before.
But why? What’s in a number after all?
That’s the thing. Maybe it’s not supposed to be as tricky as many of us make it.
Adulting does suck. Doing the same thing week by week, paying your bills every month, paying your taxes, planning your finances, becoming more mindful about your eating habits and all is not so fun.
And then all the worries and stress that comes with all of this. Worries about what will happen. Stress that things will not work out and that things are too much.
Notice the word ‘will’? It’s in future tense. We basically worry about the future about which we have no idea anyway.
Now I’m not being idealistic and saying that we should forget about the future and not worry about it at all.
But maybe, instead of worrying, we can make a rough plan? And try to see how that works out?
And also, it isn’t necessary that those plans will work out exactly our way. But at least there is some mental satisfaction of doing your part.
Although we can’t foresee an anxiety episode coming our way, there are some signs I have learned of so far which may signal an episode coming through soon.
1. Mental pile-up of worries/ mental fatigue
When worries start piling up for me, in my mind – worries that I haven’t gotten the time to process yet. Or haven’t got the chance to talk about to someone.
Then an anxiety episode becomes kind of inevitable.
2. No personal routine
If you don’t have a routine, things start getting too haywire.
We humans are wired to have some predictability going on in our lives. If that’s not there, everything starts to seem very disorganized.
3. Too much routine
That’s also a problem. If our lives are built around a very strict routine with no space for creativity, change, and newness, we start working on autopilot.
It could bring a lot of dissatisfaction and eventually, an anxiety episode for many people. And a longing for something to break the monotony at times.
4. Stress build-up
Work stress, life stress, that’s been building up for a while without you having a chance to process much.
You’ve not been getting a chance to release all that build up for a while.
5. Long working hours
Working continuously, for long – for many days at a stretch, is also going to bring excessive anxiety at some point.
6. Money problems
If you’ve had financial constraints for a while with months of crunch.
Thinking about it, worrying about it, and trying to make ends meet could eventually lead to an anxiety episode for many people.
Anxiety is something that’s just been becoming more prominent now for many people.
So many people don’t talk about it. So many don’t even know what anxiety is and what are its symptoms.
While it’s normal to experience occasional anxiety in response to stressful situations, chronic or excessive anxiety can significantly impact one’s daily life and well-being. It may interfere with work, relationships, and overall quality of life.
It is important to recognize the signs and symptoms of anxiety to seek appropriate support and treatment if needed.
It is also crucial to remember that anxiety is a medical condition and not a personal weakness or failure. If you or someone you know is struggling with anxiety, seeking professional help from a mental health provider is quite helpful.
Here are some of the strategies that I use when I feel this mental health burden. These help me grounds and regulate my emotions quite a bit. You can try to use them or share with someone who suffers too.
Step 1. Disconnect
First, disconnect with everything then and there, if possible. You will know when you’re having anxious symptoms and in case you don’t know, you can find out here what anxiety symptoms are.
So, disconnect with any activity you’re a part of – maybe your work, an argument with someone, a get together, a social event. Just take time out.
You can always excuse yourself for a bit and never be afraid to communicate that you’re not feeling too well and that you need a little time-out. If we don’t advocate for ourselves, no one else will.
Step 2. Find a quiet place
After you’ve disconnected with your present scenario, find a comfortable spot.
If that’s not possible, find a quiet place with maybe lesser people if that helps you, or any best spot as per your comfort really.
I like to disconnect and find some solace and quiet. I especially like to pull myself away from a lot of stimulation in terms of tech, people, and noise.
Step 3. Breathe-Relax-Regulate
Now this time is all yours.
- Positive thoughts/ affirmations
Believe this intentionally – “I’m safe”, “I’m comfortable”, and “everything is under control”. Saying this a couple of times to yourself.
- Breathe
Breathe deeply and slowly. Breathe out slowly from your mouth. You can also use the infinity breathing or ‘8 breathing technique’ as per your preferred speed, to help you ground.
Making an imaginary infinity with your finger while breathing this way helps
- Calming music
This is a total gamechanger. Put on some calming music over YouTube or Spotify on your phone. You can plug in your earpods or even on speaker. Soothing music has tremendous effects on the brain and helps to calm down effectively.
Now you can do the Infinity beathing slowly with calming music playing in the background. Keep your eyes closed or open as per your liking. Do this for at least 10 minutes or how much longer you can.
Step 4. Take it Easy
This routine will greatly help to make you feel much better if no fully fine.
Now, you can resume whatever you were doing, avoiding the anxiety provoking source, if feasible and taking it easy throughout your day. Be gentle with yourself as you’re doing your best.
Some other things that you can add too in these steps are the following:
- A weighted blanket or warm quilt if you’re at home
- A massage
- Smelling eucalyptus oil
- Coloring/Mandala
- Fidget Spinner
Do try these 4-step strategies when you’re too anxious or having an anxiety episode/attack and this will definitely provide you some on the spot relief.
Considering sharing this article if it helped you and for anxiety counseling and therapy, connect with me for booking a session! Take care 🙂
Anchor For My Soul 