Overcoming Anxiety & Stress
In the fast-paced and ever-changing world we live in, anxiety and stress have become unwelcome companions for many of us. The pressures of work, relationships, and life in general are overwhelming. The NHS is on its knees, there isn’t a whole lot of support out there and we are collectively struggling which makes peer support harder to come by. So how do we find the power to transform fear into fearlessness and take control of our mental well-being?
Understanding Anxiety and Stress
Before we dive into overcoming anxiety and stress, we need to know what they are. Anxiety is a natural stress response, characterized by feelings of unease, apprehension, and worry. Stress, on the other hand, is the body's reaction to a perceived threat or demand, which can be physical or psychological.
While both anxiety and stress serve as survival mechanisms in the short term, chronic exposure to them can have detrimental effects on our physical and mental health. Persistent anxiety and stress can lead to a range of issues, including depression, cardiovascular problems, and a compromised immune system.
So how do we address these head on?
Mindfulness and Meditation
One powerful tool for overcoming anxiety and stress is mindfulness meditation. Mindfulness involves paying full attention to the present moment without judgment. Through regular meditation practice, you can learn to observe your thoughts and feelings without getting caught up in them. This helps break the cycle of anxious thinking and can foster a sense of calm and resilience. I am not great at silent meditation but something that helps me is using an app called “Insight Timer” which has lots of amazing guided meditations, I often lean on to support my mental wellbeing.
Deep Breathing and Relaxation Techniques
Deep breathing exercises and relaxation techniques can help counter the physical symptoms of anxiety and stress. Simple practices like diaphragmatic breathing and progressive muscle relaxation can lower your heart rate, reduce muscle tension, and alleviate feelings of restlessness. Incorporating these exercises into your daily routine can have a profound impact on your overall well-being. Sometimes tips like this can actually make me feel overwhelmed and I think that’s because I get into this “all or nothing” mindset that has me believing I need to spend at least 10 minutes per day, every day, doing things like this. In actual fact- 1 minute can b helpful, 10 slow diaphragmatic breaths before I drift off to sleep count and when I approach it like that I find it’s a tool I can actually utilise rather than another shame stick to beat myself with.
Cognitive-behavioral therapy (CBT)
CBT is a widely recognized therapeutic approach that helps individuals identify and change negative thought patterns and behaviors. Through CBT, you can challenge irrational fears and develop healthier coping mechanisms. A qualified therapist can guide you through this process, providing valuable tools to manage anxiety and stress effectively. Personally, I haven’t gotten on great with CBT but I know it has been SO helpful for others. This is because I am neurodivergent and this type of therapy isn’t as successful with brains like mine, I find I need to process out loud so psychotherapy with a highly skilled therapist works much better for me. I also leave myself voicenotes when I feel overwhelmed or anxious and this helps me a lot!
Exercise and Physical Activity
Regular physical activity is a natural stress reliever. Exercise releases endorphins, which are chemicals in the brain that improve mood and reduce stress. Engaging in activities like strength training, swimming, or yoga not only boosts your physical health but also enhances your mental resilience. This is the one I swear by, exercise is my main outlet for dealing with stress and anxious feelings, and making this a regular non-negotiable in my life really supports my wellbeing. Again it doesn’t have to be 3 hours in the gym every day (who has time for that!) but even a minute of dancing or shaking or jumping around can do wonders for shifting your mood.
Nutrition and Sleep
Maintaining a balanced diet and ensuring proper sleep are vital components of stress management. Avoid excessive caffeine and sugar intake, as they can exacerbate anxiety. Aim for a diet rich in fruits, vegetables, and whole grains. Prioritize a consistent sleep schedule, as sleep is essential for emotional regulation and stress recovery. Things that help me sleep better are:
no phones after 8pm (blue light exposure and constant stream of info keep you awake)
Using a sleepy drink or sleepy tea an hour before bed to help me wind down
Reading by soft light in bed
Getting daylight on my eyes every day (this helps with your circadian rhythm)
For nutrition I find I eat more nourishing foods when I am well prepped so I do things like:
cook a chicken on a Sunday and use the left overs to make a big pot of soup
Prep meals and snacks and make them easy to reach for (no fuss) when I’m really hungry
Stay hydrated to stop me from reaching for sugary snacks for energy
Seek Support
You don't have to face anxiety and stress alone. Reach out to friends, family, or a support group to share your thoughts and feelings. Sometimes, just talking about your worries can provide relief and a fresh perspective. I’ve mentioned this before but my friends and I use a predetermined emoji in whats app as a tool for letting each other know when we are not ok, that way we can support each other to taking that first step and talk about whats going on and it allows the listener to say if they can’t hold that space right now too.
Set Realistic Goals and Prioritise
Often, anxiety and stress are exacerbated by feeling overwhelmed with responsibilities and tasks. Break down your goals into manageable steps and prioritise what truly matters. Delegate when possible, and learn to say no when necessary. By taking control of your commitments, you can regain a sense of control over your life. Remember even 1 minute of something that is good for you is enough, do multiple 1 minutes when you can and you’re winning!