Juggling daily tasks and everyday pressures of life. Bad experiences from the past and worries about the future based on the past. Life changing circumstances you need to face running on sheer adrenaline. Never having enough time for all you need to do and so very little time for yourself. A cocktail of all these things can turn you into an anxious mess. Maybe you experienced anxiety as a child who then grew into an anxious adult, or maybe you developed anxiety later in life. Regardless of when symptoms began, it’s possible that your mind is in overdrive, and you’re always waiting for the rug to be pulled out from under you or have that feeling that people are dangerous, here to “get you” and you’ve got to be strong all the time.
You’re not alone. According to the Anxiety and Depression Association of America, anxiety disorders are the most common mental illness in the western world. In United States alone, they are affecting 40 million adults. Like so many others looking for relief, many has been advised to turn to medications for help. Although antianxiety drugs can ease your anxiety, the serenity can come with a price tag in the form of side effects. Trouble sleeping, decreased libido, jumpiness, and increased hunger are some of the most common inconveniences of treating anxiety with drugs.
The good news is that popping pills isn’t the only way to get your fears and nerves under control. Here are nine simple and effective ways of which combination I believe helps to lower, even eliminate anxiety without medication.
1. Shout it Out
Talking to a trusted friend is one way to cope with anxiety. But there’s something even better than talking: screaming at the top of your lungs. As a kid, you were probably taught not to shout and told to use your “inside voice.” But as an adult, you can make your own rules. So if you’re dealing with pent-up frustrations and anxiety, let it out.
This doesn’t mean putting fear in others so they feel on edge like you. We’re talking about a healthy release of emotions in a controlled environment. The more you fight anxiety, the more overwhelming it can become. Instead, embrace anxiety as a part of your life, and then let it go. Scream at the top of your lungs, punch a pillow, stomp your feet, or pound your chest. Do whatever helps you get it out! One Los Angeles-based yoga teacher even developed a class called ‘Tantrum Yoga’ that encourages yogis to try these unconventional methods as a way to release emotions that “gets stuck in our bodies and could turn into stress, disease, etc.”
2. Get Moving
I used to suffer from anxiety and exercise was very last thing I wanted to do when my mind was in overdrive. You just want it to go away. You may feel exercise is for the times when you feel good about yourself. Or your mind might go to the worst-case scenario and you fear overexerting yourself and having a heart attack. But in reality, exercise is one of the best natural antianxiety solutions.
Physical activity raises endorphins and serotonin levels to help you feel better emotionally. And when you feel better on the inside, your entire outlook improves. And because your brain can’t equally focus on two things at once, exercise can also take your mind off your problems. Aim for at least 30 minutes of physical activity three to five days a week. Don’t think you have to struggle through a painful workout. Any type of movement is good, so put on your favorite jam and move around the house. Or grab a mat and break out into your favourite yoga poses or just do a gentle stretching that makes your body to feel alive again.
3. Break Up With Caffeine
A cup of coffee, chocolate, or an ice-cold Coke might help you feel better for a while, but if caffeine is your go-to drug of choice, your anxiety could worsen.
Caffeine gives the nervous system a jolt, which can boost energy levels. But when under pressure, this nervous energy can induce an anxiety attack. Now, the idea of giving up your favorite caffeinated beverage might raise your heart rate and induce anxiety as you read this, but you don’t have to stop cold turkey or give up caffeine completely. It’s all about moderation.
Rather than four cups of coffee a day, scale back to one or two normal-sized cups a day. Give it a test run and see how you feel. As you wean yourself, slowly introduce other beverages into your diet such as decaffeinated herbal tea, which can calm your mind and nerves and for me, well the best drink of all – pure water – lots of it!
4. Give yourself a bedtime
With your busy schedule, there’s not much time for sleep, right? Some workaholics swear by only needing three or four hours of sleep a night, as if to say, “I’m more determined and committed than everyone else.” But no matter what you might tell yourself, you’re not a robot. Humans need sleep to function properly, so unless you beamed in from some nearby planet, this also applies to you.
Whether you deal with insomnia, purposely limit your amount of sleep, or you’re a self-professed night owl, chronic sleep deprivation makes you susceptible to anxiety. Do yourself (and everyone around you) a favor and get eight to nine hours of sleep every night. Develop a bedtime routine to read a book or do something relaxing before bed. The better prepared you are to get a good night’s sleep, the better quality of sleep you’ll have, which leads to a better morning as well.
5. Feel OK Saying No
Your plate is only so big, and if you overwhelm yourself with everyone else’s personal problems, your anxiety will also worsen. We’ve all heard the adage, “There’s more happiness in giving than receiving.” But nowhere in this sentence does it say you should sit back and let others infringe on your time.
Whether you’re driving someone around on errands, picking up their kids from school, or lending an ear about their problems, you’ll have little strength to care for your personal affairs if you spend almost all your energy caring for others. This doesn’t mean you should never help anyone, but know your limitations, and don’t be afraid to say “no” when you need to.
6. Don’t Skip Meals
If anxiety causes nausea, the thought of eating food is as appealing as eating dirt. But skipping meals can make anxiety worse. Your blood sugar drops when you don’t eat, which causes the release of a stress hormone called cortisol. Cortisol can help you perform better under pressure, but it can also make you feel worse if you’re already prone to anxiety.
The fact that you need to eat doesn’t justify stuffing just anything in your mouth, so this isn’t an excuse to overindulge in sugar and junk food. Sugar doesn’t cause anxiety, but a sugar rush can cause physical symptoms of anxiety, such as nervousness and shaking. And if you begin to obsess over a reaction to sugar, you could have an out-all panic attack.
Incorporate more lean proteins, fruits, vegetables, and healthy fats into your diet. Eat five to six small meals throughout the day, and avoid or limit your intake of sugar and refined carbohydrates.
7. Give Yourself an Exit Strategy
Sometimes, anxiety is due to feeling out of control. You can’t always be in the driver seat of your life, but you can take steps to identify your triggers and cope with circumstances that cause anxiety.
Does thought of going to work causes your pains in your tummy every Sunday evening? Are you prone to avoiding social situations facing people or petrified of public speaking? It is important to take time in your life and eliminate all factors that may be triggering the feelings of fear and anxiety. Look up for support in the way of a counsellor or a life coach to get better awareness of triggers and understanding where these feelings are coming from. I experienced it with numerous of my client and you may be surprised how eliminating anxiety from your life is literally a life changing experience. You will gain lots of time, energy and experience new zest for life. The more conscious and in control you feel, the less anxiety you’ll have. Feel free to book hereyour 45 minute discovery call with me to take the first step towards your freedom.
8. Live In the Moment
Other than the words on this page, what are you thinking about right now? Are you worried about a meeting you have next week? Are you stressed about meeting your financial goals? Or maybe you’re obsessing over whether you’ll be a good parent – although you have zero kids and have no plans to conceive in the near future.
If you answered “yes” to any of these questions, you’ve just uncovered part of the problem. Like many others with anxiety disorders, you have trouble living in the moment. Instead of worrying about today, you’re already thinking about tomorrow’s problems. And depending on the severity of your anxiety, you might be stressing about yesterday’s mistakes.
You can’t control the future, and you can’t borrow a time machine and change the past, so here’s a thought: Take each day as it comes. Not to say you can’t be proactive and head off problems. But don’t put too much focus on what has been and what will be that you create anxiety for yourself. Mindfulness and meditation are rooted in living in the moment and have been proven to ease anxiety. Try practicing meditation for a few minutes a day and increase the duration over time. The best part? You can do it anywhere: in bed, at your work desk, or even on the commute home. Here is one of my favourite just 5 minutes long gong bell meditation, so whenever I have an extremely busy day when I have no chance of finding more time than that, I plug in. Its like taking a blissful mini-holidays for myself:
Anxiety is a beast, but it is possible to win the battle without medication. Sometimes, overcoming worry and nervousness is simply a matter of modifying your behavior, thoughts, and lifestyle. You can start with a drug-free approach, and then speak with a doctor if your symptoms don’t improve or worsen. These drug-free, antianxiety tactics can even help you complement your medication regimen. Do what works for you, and know that anxiety does not control your life.