My go-to’s for managing anxiety

Yesterday I woke up with that awful churning feeling in my tummy. So I wanted to share some of my go-to's for managing anxiety and feelings of overwhelm.

Something to keep in mind is when we’re overwhelmed or stressed it is often because of;

Too much time “doing”

Not enough time “being”

Something I’m so guilty of but always working on. Ironically, this is the time we most need to create space and stillness… when we need to use techniques like mediation and mindfulness to bring us back into our body, and the present moment. When we create space our inner guidance can be heard. Creative solutions come through. And in the present moment, right now, we are always OK.

Here are some things that really help me with anxiety.

1. Reconnect to ‘your why’.
   Remind yourself of your deeper reason for doing what you do. What matters most.

2. Identify your triggers and try to minimize them where you can.
   For me these include things like;

   • lack of sleep

   • drinking alcohol (that next day feeling)

   • too much caffeine

   • running late

   • saying yes when I mean no

   When you are triggered, try to be aware of the senses in your body. Do you feel a sense of contraction? Tense? Or maybe you feel tight-ness somewhere? Is your heart rate increasing? Hands sweaty? Then with non-judgement, do your best to just sit with it and feel it. Feel into the senses of the body. Accept and allow these sensations to happen. This will help you get back into your body, and out of your head.
   Remember it’s not you, it's just what you’re experiencing right now. Be kind and compassionate to yourself as you would for a scared child.

3. Then take a moment to breathe deeply into your belly, use the power of your breath to calm your nervous system. This one is an absolute game change for stress and overwhelm. Deep belly breathing switches you from Sympathetic Nervous System ‘fight or flight’ state into more of a ‘rest and repair’ mode which is the Parasympathetic Nervous System. And it is so simple, you can do it anytime, anywhere!

4. Create 3-4 daily anchors, or the powerful habits that help kept you centred.
   Some of mine include:

   • Waking up at the same time every day

   • Daily movement or exercise

   • Meditation or making some time for quiet reflection

   • Eating nourishing food

   • Getting outside into nature

   • Listening to binaural beats

   • Doing something I love - just playing!

5. Reflect and celebrate daily
   It’s physically impossible to feel stressed and grateful at the same time. So take time to be grateful for something every day. It could be as simple as the warm water on your skin in the shower, or the taste of a yummy home cooked meal. When we are truly grateful we shift our energy away from stress and into a state of love, connection and receivership. This can he challenging initially but with a little practice it can become a powerful daily habit to help with stress and overwhelm.

   And to top it off, try to do something in the weekend to celebrate the week. Find that thing to appreciate and celebrate, no matter how big or small! You’ve come so far in your life to get where you’re at, so celebrate this. Enjoy the ride. Otherwise what's the point right?!

6. Lastly, let it out.

   Allow yourself to feel the feelings and let them out. Either in your own space, or with someone you feel safe. Connect with a friend. Get the support you need. Journal. Dance. Breathe. Do whatever you need to do to let that emotion (energy-in-motion) move through you. Don’t let it get stuck in the body. When pushed away it can be forced to rise back up with greater intensity. So, try your best to let the feelings be felt, allow yourself to sit with them. Bring a gentle sense of curiosity to how you are feeling, with no judgement. Allow what needs to surface come up so it may pass.

But please be patient with all that is unresolved in your heart. I encourage you to instead explore the wisdom of your anxiety. Anxiety can help you uncover inner truths you’ve been avoiding, and offer an opportunity for growth and healing. If you bring a gentle sense of curiosity to it, with compassion and non-judgement, anxiety can be a doorway into a deeper sense of wholeness. 

As Rumi so beautifully said; ''The wound is the place where the light enters you''.

Please note all the information above is intended as health education only, it does not treat, cure or prevent disease.