Anxiety Unraveled: Tools for Taming the Mind

In the fast-paced world we live in, anxiety has become an all too familiar companion for many, myself included if I am being honest. The constant demands of life, coupled with uncertainties, can take a toll on our mental well-being. However, anxiety can be managed with the right tools. In this blog post, we will explore effective strategies for unraveling anxiety and reclaiming control over the mind.

Understanding Anxiety:

Before delving into the tools for managing anxiety, it's crucial to understand what anxiety is and how it manifests. Anxiety is a natural stress response, but when it becomes chronic and crippling, it can interfere with daily life. Common symptoms include excessive worry, restlessness, fatigue, and difficulty concentrating.

Now let me tell you how it shows up in real life…

Anxiety typically shows up in three main areas of your life that includes your thoughts, your body, and your behaviors. Anxiety in your thoughts looks like doubt, over-thinking, second-guessing, questioning, thinking about all the what-ifs, and self-doubt. Anxiety in behaviors includes double checking, planning conversations, and replies, seeking outside validation for every life decision, and re-doing things. Finally, your physical body is impacted by anxiety because your internal resources are being used. Your adrenaline is pumping as your body is in fight or flight mode and there is no release (because with true anxiety there is usually no real threat). This leaves you feeling fatigued, having headaches, appetite disturbance, and the overall feeling of restlessness. Recognizing these signs is the first step toward addressing anxiety.

Tools for Taming the Mind:

1. Mindfulness Meditation: This practice involves bringing attention to the present moment without judgment. By focusing on the breath or a specific point of concentration, individuals can train their minds to stay grounded. Regular mindfulness meditation has been shown to reduce anxiety levels and promote a sense of calm.

2. Deep Breathing Exercises: Deep breathing exercises, also known as diaphragmatic breathing, can help regulate the autonomic nervous system and induce relaxation. Practice deep, slow breaths, inhaling through the nose and exhaling through the mouth. This simple yet effective technique can be done anywhere, providing instant relief during moments of heightened anxiety.

3. Cognitive Behavioral Therapy (CBT): CBT is a therapeutic approach that focuses on changing negative thought patterns and behaviors. By identifying and challenging irrational thoughts, individuals can reframe their perspectives and reduce anxiety. Learning to recognize and modify thought patterns is a valuable skill that empowers individuals to take control of their mental well-being.

4. Gratitude Journaling: Cultivating a mindset of gratitude can be a potent antidote to anxiety. Keeping a gratitude journal allows individuals to reflect on positive aspects of their lives, shifting the focus away from stressors. Regularly writing down things one is thankful for promotes a positive outlook and helps create a buffer against anxiety.

5. Regular Exercise: Physical activity has numerous benefits for mental health, including anxiety reduction. Exercise releases endorphins, the body's natural mood lifters, and provides an outlet for built-up tension. Whether it's a brisk walk, a workout at the gym, or yoga, incorporating regular exercise into one's routine can significantly contribute to taming anxiety.

6. Lifestyle Modifications: Certain lifestyle factors can exacerbate anxiety. Adequate sleep, a balanced diet, and limiting caffeine and alcohol intake are crucial for maintaining mental well-being. Ensuring a healthy lifestyle sets a foundation for managing anxiety effectively.

7. Progressive Muscle Relaxation (PMR): PMR is a relaxation technique that involves tensing and then relaxing different muscle groups. This practice helps release physical tension, promoting a sense of calmness. By systematically working through the body, individuals can become more attuned to physical sensations and learn to release tension at will.

8. Connect with Nature: Spending time in nature has a therapeutic effect on the mind. Whether walking in the park, hiking in the mountains, or simply sitting in a garden, connecting with nature can reduce stress and anxiety. The natural world's sights, sounds, and smells have a grounding and calming influence.

Anxiety may be a prevalent aspect of modern life, but it doesn't have to be a constant companion. By incorporating these tools into daily life, individuals can begin the journey of unraveling anxiety and reclaiming control over their minds. From mindfulness meditation to lifestyle modifications, each tool offers a unique approach to managing anxiety. Remember, the key is consistency. Building these tools into daily routines can lead to lasting changes in how the mind responds to stressors. Seek professional guidance if needed, and embark on the path to a calmer, more resilient mind.

4 Ways to Cope with Anxiety

Let’s be real for second please….you can read all the blogs on anxiety on the internet, but none of them will make a difference unless you first understand what you read and then act upon what you’ve read. I get it, mental health  is finally getting the shine it deserves and you want to be your best self so let me help you.

Briefly, anxiety is excessive stress and worry. In much smaller doses stress and worry is needed. It helps you stay out of dark alleys, prepare so you don't bomb in front of a crowd, but too much of it can keep you stuck. Anxiety typically manifests in three ways- thoughts, behaviors, and physically. 

Thoughts are those times when you are thinking about what you should have done, wished you had done, or even what you want to do, and for some what may come later. It shows in your behaviors when you seek constant validation from others, attempt to over prepare, or flat out avoid the thing in an effort to eliminate any  negative feelings. It occurs physically when your heart races suddenly for no reason, you feel keyed up so you fidget and are unable to be still, experience some muscle tension, or have that feeling in your stomach like you about to get in trouble with your mom.

So how do you deal because life is going to happen? Here are four ways to cope with anxiety:

Deep breathing- cliche I know but it works. Try breathing from your belly. Belly breathing is one of the quickest, most effective ways to calm yourself. It takes minimal effort and you can literally do it anywhere! Here’s how to belly-breathe. 

• Sit in a comfortable position, and relax your body. You can do this exercise with your eyes open or closed—just go with what you’re most comfortable with. 

• Try breathing naturally through your nostrils, slowly. 

• Work to breathe from your belly instead of your chest. Ideally, you should be able to feel your belly expand and contract slowly as you breathe if you place a hand on it.

• Concentrate on your breathing and notice as your mind calms down and the chaotic thoughts go away.

It may take a while to perfect but I would say try to practice daily so when you really need to do it you can.

Take an attitude of gratitude. So often we are so worried about what we don’t have and what seems to be going wrong. We actually lose sight of what we do have and what is working in our favor. We are concerned about bills and not thankful for shelter. One small thing to help with this is to change your language. Instead of I have to do this try saying I get to do this. Try starting your day with three things you are grateful for. This will help you set the tone for your day. The bonus is when you have a bad day or just seem to wake up anxious  (because it will happen) you have something to look back on and hopefully shift your mood.

Create a meditation practice and start to incorporate mindfulness into your day. Anxiety is typically about the past or the present. It presents as you over thinking what you did or what you want to do so critically you get worked up. Try to be present in the moment you may really like it here! I say start with 2 min a day and then you can go longer as you get better at it.

Use a journal.  Journaling is a great way to reduce the frequency of negative thoughts by getting them out of your mind and onto paper. Not only does this have an instantly calming effect, but this technique can also, over time, reduce these thoughts, and help you replace them with positive ones! I encourage you to adopt a journaling practice that is helpful and not intrusive. You do not want it to be just another thing you have to do because then you will start to dread using it. Journal in a way that is authentic to you. If you like prompts find some, if you want to free write do that. It is your tool, no one is taking it up for a grade!

While these techniques are not all inclusive with a little practice they have been proven to work. I also know sometimes it can be so much more difficult to manage alone. I will ALWAYS say SEEK HELP when you need it. Read more on managing mental health challenges and creating a more fulfilling life for yourself over at our blog.  

5 Ways to Combat Depression

In the last decade, the rates of depression have drastically accelerated. It is not surprising though. Just consider the dumpster fire that was 2020. A whole pandemic, continued murders of unarmed Black people, riots, masks, quarantine, and the attacks of the Karens. Are we really surprised? Some studies note one in five individuals in America is suffering from depression. 

Despite popular belief depression is a combination of symptoms and not just a person crying in bed all day. Depression is a pervasive condition that often drains out all the energy leaving behind a hopeless individual. Symptoms of depression include but are not limited to anger, irritability, sad mood, lack of interest in things, trouble sleeping, and disturbance in appetite. 

So what do we do about it? Taking the first step towards healing is usually the hardest, and there is no quick fix for one size fits all to avoid depression. However here are 5 things you can do to help combat depression.

1. Stop living in the past.- When you relive what you wish would have been different or live in a place of what you should have done it makes you sad and forces you to be overly critical of your next move. Try to focus on the present. It is usually ok in the present. Regrets only rob your mental peace.

2. Let the future be the future.- When you are overly concerned with the future it causes you stress. Listen, you cannot predict or change the future, have you been paying attention? Remember when the world closed in March 2020 and we thought the pandemic would be over in the summer because the heat would kill the virus? We have no control over the future. Again, focus on the present. It is ok here.

3. Celebrate what you are doing right.- The thing is when we are looking at the world from a lens of sadness and depression we only see faults. There is something you do right DAILY find it and celebrate it. Depression will cloud your judgement, don't let it.

4. Change your diet.- I know super cliche and I struggle with this one myself but research says there is a link with what we eat and how we feel. I suggest more fruits and vegetables. I don't expect you to do a whole overhaul but just add a smoothie and/or a green vegetable a day and see what happens.

5. Move your body.- Exercise releases endorphins, a hormone that helps in relieving stress and anxiety. Getting adequate physical activity, preferably adding it to the morning routine, can bring calmness for the rest of the day.

In my opinion nothing takes the place of seeking professional help but also understand there are barriers to treatment. Remember nothing changes if nothing changes. You have to decide you want to try to heal and feel better. Do not overwhelm yourself with this list. It is not exhaustive, it is just meant to get you started. 

3 Myths About Depression

Depression is such a complex disorder. There are so many different things that can cause it. Some say it’s just a chemical imbalance and while that may be true there is also genetics, trauma, intergenerational coping (or lack thereof), finance factor, medical concerns, and don’t even get me started on grief. There are a plethora of factors and possible causes. 

I was having a conversation with a friend and we were talking about depression and it hit me, there is a lot of misinformation around about depression. I think a lot of that is because of what gets the most visibility. Don't get me wrong I like that mental health is being talked about. I just wish we could get out of our own way and accept that it may not always look like how we think it will look. 

So I decided to share these three myths about depression with you.

In order to be depressed, you have to be crying. There are people living and laughing and slowing feeling trapped inside. Other signs of depression include body aches, irritability, anger outburst, overworking.

Depression is a sign of weakness. I believe it is the exact opposite. It takes a lot of strength and will power to make it through each day feeling hopeless and trapped. It takes courage to show up in a world you don't even feel like is for you, or that you are a part of. Fighting through the sadness and other symptoms and showing up for others is nothing but strength.

You can outwork depression. For the small blues or occasional down days, this may help. However, for clinical depression this way of coping may only increase the depression. The idea that you can keep working and feel better is counterproductive because more often than not a little rest is needed. Did you know overworking is actually a sign of depression, especially in men?

I want to encourage you all to keep talking about depression just make sure you are informed. For more myths visit my youtube video, or watch below.