5 Tips for Anxiety
Hello, BBGs!
I hope you’re having a fantastic start to your morning.
**Check in: what did you say yes or no to today? how did that make you feel?**
I’m going to be covering a topic today that I feel like a lot of people have been struggling with, and that is anxiety.
Anxiety is defined as a state of being hyperaware of your surroundings to a crippling point in which it can interfere with daily activities.
Some symptoms of anxiety include but are not limited to…
Feeling nervous, restless, or tense.
Having a sense of impending danger, panic, or doom.
Having an increased heart rate.
Breathing rapidly (hyperventilation)
Sweating.
Trembling.
Feeling weak or tired.
Trouble concentrating or thinking about anything other than the present worry
Approximately 33.7 percent (3 in every 10) Americans will have an anxiety disorder at some point in their lives, while some researchers estimate this number being closer to 50% (Folk 2021). My therapist describes anxiety as that annoying friend who is always trying to tell you to be worried about something even when it wasn’t a concern in the first place (i.e isn’t your ex going to be at this party, maybe you should change your top, I heard people talking about you yesterday). Sometimes our body gives us these warnings, but the best thing to do is to acknowledge these concerns and move on accordingly until there is evidence to be worried about them.
I was diagnosed with Generalized Anxiety Disorder (GAD) when I was 15, and since then it has been a constant struggle to keep my anxious thoughts under control. With the help of my family, therapist, and even psychiatrist, I can confidently say that I am finally feeling ~relatively~ at peace with my anxiety. While anxiety manifests differently for everyone, here are some tangible tips and tricks that have helped me on my anxiety journey.
Breathwork
Breathwork is an extremely effective method to activate your parasympathetic nervous system when it feels overwhelmed. When I’m in the midst of a panic attack, closing my eyes, placing my hands on my heart and my belly, and breathing 10 counts in and out can help me feel grounded. Doing this throughout the day or even during moments of extreme anxiety is super beneficial for regulating your body and your mind.
Yoga
Yoga is another helpful practice that regulates your nervous system and also allows you to move your body. Personally, it’s nice to be committed to some sort of practice and to see yourself improving after every class, no matter how big or small. Yoga has had centuries of known benefits, from increasing flexibility to strengthening one’s mindfulness to reducing anxiety. I really enjoy hot yoga (shoutout CorePower), because it feels like a full body cleanse and also I’m so focused on passing out that I forget how f*cking anxious I am lol.
Mindful consumption
I cannot stress this enough… what you put into your body plays such a big role in how anxious you may feel. My nutritionist always used to say that “a malnourished brain is an anxious brain”, and I firmly believe that. Putting a lot of processed foods into your body requires your digestive system to dedicate a lot of energy toward breaking down those complex carbohydrates that it has less energy to dedicate to your mental well-being. Studies show that there is a direct correlation between mental health and gut health, hence what you consume is oftentimes an indicator of how good or bad your mental health is. Mindful consumption also means being wary about substance use, such as alcohol. Hangxiety is real, y’all. Sometimes taking a sober night in or being designated sober sister is what your mind needs. Read that again. Also, DRINK WATER!! (2L a day)
Cold therapy
Placing your body in cold environments helps calm the parasympathetic nervous system and is shown to alleviate feelings of anxiety. Anything from a cold shower, freezing ice bath, ice roller, or a cold towel on your neck will help bring your body back to homeostasis amid a panic attack
Cognitive Behavioral Therapy (CBT)
I saved the best for last. Therapy has helped me process my anxiety in ways I never thought imaginable. Having an immigrant father who has limited understanding of mental health, I was hesitant to even approach him asking him for help with therapy There’s so much stigma around mental illness in many cultural communities, but there shouldn’t be. Mental health is something that everyone struggles with and the stigma and judgement around it needs to be resolved. I am so grateful that the 14-year-old me decided to go to therapy because I wouldn’t be the person I am today without it. I’m also recognizing that I am privileged to have access to therapy/mental health counseling. If you or someone you know is searching for a mental health professional, please refer to my page on mental health resources linked here.
That’s all for this post! I hope this was helpful and provided some valuable tips and tricks for managing anxiety. If you are struggling, please know that we are here for you and you are not alone. You are worthy. You are loved.
Stay safe,
BBG Team🤎
Citations: Mayo Clinic https://www.mayoclinic.org/diseases-conditions/anxiety/symptoms-causes/syc-20350961
