Updated: Jun 22
Ever had a full blown anxiety or panic attack. You feel that knot in your throat, you feel helpless, almost paralyzed, your stomach hurts, your blood is rushing through your veins at the speed of light, your heart is racing, face flushed. Anxiety is a mind-body connection. Your body is reacting with hormonal release to your thoughts. You are told to stop being emotional. Everything around you is more important. And THAT leaves you feeling broken and not good enough. Your brain gives you signals "danger, danger, watch out, you are not safe." If you feel you aren't perfect, good enough or worthy, you imagine that you can be abandoned so you decide to get busy fixing your broken self or covering up what's not right, sometimes with addictions and distractions.
Use your breath
When you find yourself speeding up and stressing out, pause, and take a deep breath. Take a couple more. Feel the air coming into your body, and feel the stress going out. By fully focusing on each breath, you bring yourself back to the present, and slow yourself down. Deep breathing increases the supply of oxygen to your brain and stimulates the parasympathetic nervous system, which promotes a state of calmness.
After a stressful day it is important to take your mind of it. Do something that brings you pleasure. Take a bath. Think about all the positive happening in your life at the moment. Maybe there is something that you can look forward to. Talk to someone. Meditate.
Live in the Moment
Don't look much into the past and don't fear the future. Past can cripple us, specially if we failed at something. Learn from those events. It's important to honor our past and pass it on. Looking back on the past allows us to study the nature of ourselves and helps us recognize why we do what we do and who we are today. But if you keep your mind there for too long – you can easily get trapped there.
When you live in the future, you either project what you want to happen and then doubt whether it is possible or you project your fears of what you don't want to happen. When you are in the future you create the emotional chemistry of anxiety. The "What if?" of life put us in danger and creates a feeling of anxiety.
Strive for Progress not Perfection
Albert Einstein was the genius that said "There is Nothing known as Perfect". If you remember that, then everything will start to seem perfect to you. Accept and love yourself. If you are not good at something - so what? Delegate it over to the once that handle it better. There are lots of little things that you are able to do, that others can't, don't feel bad about it. We are all special in a different way. Find your path. But remember, it is an act of allowing, not searching. Once you know WHY, you need to find out HOW. Then you work on finding your path and keep moving forward.
When you are trying to do a million things. Instead, make the conscious choice to do less. Focus on what’s really important, what really needs to be done, and let go of the rest. Don't make yourself ill. Sickness is the body’s way of asking you to slow down and one must honor that. Our body cares for only one thing – survival and it will do everything to help you survive. So, a falling immunity is a survival strategy that asks you to slow down or else you will burn out.
Break it Down
Fear has all kinds of power, and it builts itself up in your mind and in your life. It builds itself up through all kinds of evidence that makes you feel it's true.. failing a test or getting rejected by someone, for example... and this makes you feel like you should be afraid. Anxiety gets so invasive in our heads that we have difficulty clarifying what we’re afraid of. The anxiety usually doesn’t have too much beyond that, and if we break that down, we begin to see that there’s not much to be afraid of.
Be kind to yourself! Anxiety and fear is not something to beat yourself up about... it happens to everyone and getting worked up about it will just make it worse. Be gentle and understanding with yourself. Tell yourself, "I understand." when you feel anxious. And then, when you do something to help yourself, consciously appreciate yourself for it.