Practical Steps to Reduce Anxiety

I’ve written a lot of spiritual and self-growth blogs so far that I hope have reached many of you and positively impacted your perception of yourself. I also decided recently that I’m going to write some entries on lifestyle changes and what I have done in my life to live more balanced on a daily basis. I go through ups and downs, on a weekly basis, just as everyone else but I have experienced periods where I feel complete trust that the universe has my back and that my journey is the way it is so that I can pass on what I’ve learned so others can find peace as well. I think it's important for me to start by saying that just because I write about topics like these that doesn't mean that I have overcome my own personal struggles. Sometimes I feel like a hypocrite but then I remind myself that it is through those who struggle openly, and write to express that experience, that I can authentically help others too, while I continue to try to help myself. 

As we finally are collectively bring awareness to mental health and the stigma that limits our growth, I am individually also confronting ways of being that limit me. The same way that once I bring awareness to what causes anxiety for me, everyone reading this can do the same, although it does require us to do the work and do it with self-compassionate patience. Personally I was seeking some additional help from a psychotherapist to help my challenge deep rooted subconscious beliefs that I may not be able to get over myself, and it was very helpful. However I have post-phoned that for now because it is very expensive and I do feel that I can put in some extra effort to continue to explore my own limiting ways of being and self-heal. Ultimately though I would like some external support eventually, hopefully through the medical system coverages, but I will have to re-apply for that. It’s funny because growing up we’re always made to believe that psychologists are only for “the crazies”. When really and truly we could all benefit from seeing someone who is trained in understanding the mind, because although our mind is ours, they can help us see the workings of our mind in new ways.  Not to mention, that “the crazies” is a horrible label for people who are struggling because we are all human and we all need help. 

As I continue on my journey of self-healing I’ve been prioritizing recognizing when my anxiety spirals out of control and how I react, usually through a form of self-sabotage so then I can focus all my attention on regaining and healing from that (for me it’s usually  related to food but can take other forms as well). But everyone has  something that they turn to when stress overwhelms them- sex, food, recklessness, drugs, over-sleep, etc. The number one thought that creeps into my mind that makes me go crazy is the question: what if I don’t find my purpose in life, and I just live mundanely, end up settling and never experience true happiness that is sustainable? I’m practicing reminding myself that a question like that cannot be simply answered, it will be lived, and so I have to live each day passionately and in the present because I’ll never answer it by having an anxiety attack. Likewise, the fact that I’m even letting this question rule my life right now is proof that I will not let myself live that way. For this blog I’m going to go in some depth on what physical changes I have made to help me ease my anxiety, so that you can try them for yourself.

1. When I feel like I’m drowning in my own mind-created worries I try to choose a Yin activity (the balance of Yang) which is the feminine and cooling of energetics of the physical self. Both males and females need a balance of ying and yang. Some yin activities include but are not limited to: reading, writing, meditating, being in nature, walking, playing cards, being present, not rushing. Personally I go on regular walks through the paths and forests because I find it especially calming and I look at nature in a way more grateful way than I did growing up. The number one change I’ve made in my daily activities is trying not to rush. I walk slower now, I relax more and I breathe. On the other hand, sometimes a Yang activity is so necessary too. I recently have fallen back in love with ice hockey because the speed and power I feel when I play is unmatchable. My focus is solely on the game at hand and I can fully escape my over-thinking. Its crucial to know though that this is not a permanent avoidance technique. Too much of one vs. the other is never what we need.

2. Include more nutrient dense and natural foods in your diet. I know sweet treats, fast foods and chips are tempting but start to pay more attention to the QUALITY of foods you are putting in your body rather than the QUANTITY. I used to often restrict calories but ate whatever I wanted within that restriction, but all the additives and basically excuse my language, but shit, in the “food like products” we eat  do not promote balance in our bodies and throw everything out of wack. I started with letting go of my fear of fats. Avocados, coconut oil, and nuts all provide healthy fat which our body NEEDS!!! I also started to include a lot more fruit, which I used to avoid. So on a daily basis for example I might have: an apple, melon (cantaloupe and honey dew), bowl of blackberries, etc. I notice a huge difference when I significantly amp up my intake of veggies as well (which I need to re-focus on) such as spinach, broccoli, cauliflower, asparagus, mushrooms, etc. All of which I lightly steam. I’m going to try to eat more complex carbs that are non-inflammatory as well, such as spelt pasta, sweet potatoes, etc. I will write about that in the future.

3. Regulate your sleep schedule. I don’t know how I used to do it, but sometimes I would stay up all hours of the night and have a nap. Now I literally am excited to sleep most nights by 10:30 pm and I wake up early feeling fresh and ready for the day (MOST days hahah). Sleep is crucial for your entire being to achieve balance, especially your immune system and hormones.

4. Supplement Vitamin D. Especially in the winter because almost all of us who experience the lack of sunlight and warmth are deficient. Lack of  Vitamin D has been linked to many hormonal imbalances as well.

5. Lavender oil. This magical essential oil is my little escape when I’m feeling extremely overwhelmed. You can rub some on your wrists and/or purchase a diffuser so you can lightly pump this freshness into your room. There are also mixtures and recipes with other oils that can help too.

6.  Write a gratitude list. Speak of your joys and focus in on how much you are blessed with in this life. Sometimes it feels like our brains are hard-wired to  bounce back to what is worrying us, what we need to plan for or what we lack. But if we can focus on changing our frame of reference we can literally transform our state of being in that moment, and that is  so powerful. Mainstream media and even traditional medicine seems to like to define us as helpless and in need of external assistance all the time, which includes labeling and often medical invention through prescription. I really believe using pills blocks our bodies naturally signaling and ability to heal itself. By no means do I judge anyone who turns to the medical system for  help because I have never been in anyone’s shoes but my own, and every one is on a different journey of healing. I just truly believe that our body is on our own side and we are blunting our self-connection through dependence on pharmaceuticals.

7.  Lie on your back, feel your heart, and just breathe. When I  started practising yoga regularly I realized I did not breath properly, and most of us don’t.  If you can take the time to inhale deeply (while feeling your belly rise for 3-5 seconds), pause for 3 seconds, then exhale deeply (feel your belly sink for 3-5 seconds) and you literal give yourself the time to do this for 10 breathes minimum, I guarantee when you open your eyes and stand up you will feel different. After you experience that you can take this little breathing technique with you everywhere you go. Since most of us breathe very shallowly it’s almost as if we are slightly-hyperventilating all day and we are not bringing is as much oxygen to our brains as our body would like. That is why yoga itself is so powerful, because no matter what flow or sequence you engage in, if you focus on your breath and let it be louder than your thoughts you will rise after feeling like you have been re-born.

8. Engage and track your monthly  cycle (if you identify as a woman). There are times during the month when you are more prone to higher levels of anxiety because of hormonal changes, and knowing when they are coming and how to prepare for them can really help you. I wrote a previous block on menstrual cycle awareness and I have already learned so much more since then. I recommend looking up the author: Alexandra Pope. She recently published a new book with Sjanie Hugo Wurlitzer called “Wild Power: Discover the Magic of Your Menstrual Cycle and Awaken the Feminine Path to Power.” Our lives are literally all cyclical, from the moon cycles to the season. Yet somewhere along the way the divinity in the menstrual cycle has been forgotten and most women nowadays are completely out of touch with their bodies. Most women hate the changes in mood they experience and dread the pre-menstrual phases every time they arrive. But many of the horrible symptoms of our periods are signs that we are out of touch with our bodies and our deepest selves. Through choosing to learn more by reading and daily charting it is actually amazing to learn about how your body works for you and you will start to embrace each phase of your cycle, I promise. There are also many books about the pill and why it is so wrong for our bodies, so if you are on birth control I highly suggest slowly coming off of it and there are many resources to help you learn why and how (Alexandra Pope also writes some).

I’m sure as I continue on my own self-healing journey I will learn more techniques to help that I will share, so I will update my journey down the road.  I  am really excited to continue writing on topics that I feel a lot of people can relate to, but that many are often scared to speak up about. If you want to talk or need support I am just a message away and always here for you, no matter how much we know  each other. I’m so thankful for everyone who has contacted me about my previous writing, to let me know they relate to me and are grateful for my words. It means more to me than you will ever know. We are all in this life journey together, we are all just walking each other home. Let’s hold hands and walk in love.

Xoxo