I’ve blogged about anxiety on Wellbeing bites once before — and about my own experiences brought on by panic.
My panic attacks are much less frequent now but I still get the occasional heart flutter or bout breathlessness that’s a reminder of the anxiety that used to be so familiar it felt like an extra limb. One that was determined to put me off balance.
Anxiety isn’t that healthy level of fear or panic you experience in a high-stress situation. In pressurised environments, being slightly fearful can actually keep you safe — even make you more productive.
This is about frequently feeling excessively high levels of anxiety when faced with the everyday.
Recently, a few amazing, strong people I know have confessed to being overwhelmed by anxiety, including a ‘super mum’ and an exec manager.
No one is immune, so stop feeling rubbish (and stop feeling alone) and let’s kick anxiety’s arse.
Begin with a panic-beating daily practice
Set your alarm 15 minutes earlier. As soon as you wake, spend 5 minutes running through what you know you’re doing today and visualise all going well. Now do a quick ten-minute meditation, some deep breathing or a few yoga stretches. Next, enjoy the little things – savour your morning cuppa, sing in the shower, dance in the kitchen, hug your family. The start of the day sets the tone for the rest.
Be mindful of your thought patterns
When you catch yourself having a negative thought, reframe it into a positive but realistic one. For instance, rather than “I’m never on time and the train is always packed this time of day” try “I’ll leave a little early today. If I don’t get a seat, that’s ok – it’s better for me to stand anyway”.
… and be aware of your reactions to your negative thoughts
Are you a fighter or flighter? When anxiety hits, do you get angry, scream and shout, self-destruct, take harmful action (fight) or freeze up, ignore, procrastinate, avoid (flight)?Being conscious of your reactions helps you to calmly moderate them so you can make a more rational decision about your action (or inaction).
Stop multi-tasking. Master the art of single tasking
Multi-tasking is a myth. Research has shown that your brain can only process one activity at a time, so if you try and do it all, your brain will become scattered and you’ll feel overwhelmed. Instead, ask do I really need to do this? If yes, get organised. Break your day down into chunks, schedule your task time out, delegate, ask for help. Do one thing at a time.
Reduce ‘noise’ and digitally disengage
To reduce anxiety, we also need to reduce the noise. But instant technology means we’re ‘switched on’ all the time. So switch off. Don’t check your email/Facebook/Twitter. Step away from the computer. Turn off your phone. If you’re working and switching off is impossible, check your email once every two hours. If it’s important, they can call or walk over to see you. Amazing eh?
Drink your way to calm
When you’re having a stressful day, do you push through by having an strong coffee? When you get home, do you have a glass of wine to ‘relax’? Me too. But caffeine increases adrenaline so you feel more panicky, and alcohol is a stimulant — resulting in amped up anxiety levels. Try green or chamomile tea instead (yeah, they taste like lawn but they do have a soothing, calming effect).
Take back control of your body
Anxiety often results in physical meltdown. Palpitations, sweats, jitters, breathlessness: panic attacks can make you feel out of control. So take it back. Try breathing exercises, meditation, yoga or massage. Or just get out of the house and run or walk it off. If you’re in control of your body, it’s easier to take control of your thoughts.
Stop worrying about the ‘shoulds’
My friend the ‘super mum’ thinks she should be able to cope. That she should be able to function on a few hours sleep. That she should be able to juggle work, uni, exercise, socialising, family commitments and romance as well as a toddler who tears the house up – all while being a domestic goddess and looking like she stepped off the catwalk. On the surface, she does really well at it. Except that she’s freaking out. She’s not coping.
‘Should-ing’ is bullshit. Stop it now.
I think that’s appropriate place to finish up. Let me know how you go with shaking off that extra limb – life’s a lot more balanced without it. And don’t forget to check out the original Don’t panic post.
If you have any tips/tricks/magic spells to deal with anxiety or panic, please leave a comment. Also, if you haven’t already, take a moment to sign up to receive Wellbeing bites posts by email. I promise I won’t spam you — I’m good like that. C’mon, you know you wanna…
Anxiety girl illustration by Natalie Dee
Lettimg yourself enjoy that morning cuppa to help put the day in it's place is tip top advice
Thanks for your comment. I love my morning cuppa and the ritual of it. This post from Leo Babauta from Zen Habits goes a step further http://zenhabits.net/tea-rituals/