4 Tips To Help Relieve Anxiety
Recently, I felt attacked. I'm talking about hyperventilating and I couldn't breathe. I could feel rapid pulsating sensations in my face. I was sweltering and felt disoriented. My headache intensified with every blink of my eyes. At that moment, I knew exactly what was happening to me. Although I hadn't experienced it in a while, it came back stronger than ever. Anxiety.
I've always known that anxiety was a real and scary thing. It just was something that I had never experienced until a few years ago. For me, that feeling is best compared to an overheated car – unable to accelerate, and the temperature is just above the boiling point.
Anxiety came into my life during a time when I had a heightened struggle with overcoming childhood trauma. I was triggered by the slightest things – specific episodes of Law & Order SVU or current events in the media. Just being a parent and knowing that my son is the same age I was when I was first molested overwhelms me. Read my first blog post to catch up.
It's been about a year since I felt trapped like this, and I know I'm not alone. In fact, about 40 million adults in the United States are impacted by anxiety disorders, according to the Anxiety and Depression Association of America. Freedom from fear, apprehension, or anxiety is worth fighting for so that I can function and be my best self everyday.
So I put together some tips that are at the top of my wellness plan when I am faced with unexpected moments of anxiety.
Note: If you are in crisis or think you may have an emergency, call your doctor or 911 immediately.
Prayer and Meditation
Anxiety has deepened my relationship with God because I've learned that in these moments, he is my source of comfort and strength. In fact, on the exact date of this last anxiety episode, my mother sent me the following from Jesus Calling by Sarah Young:
Ask God to go before you and be with you always so that you never have to go through these moments alone. You can find a copy of this devotional by visiting Amazon.
Stop and Smell the Roses
Take a minute to slow down, focus on your current moment and appreciate the good in your life. Reflect on those things that create peace in your mind and throughout your body. Take in the aroma of your favorite flower or a whiff of aromatherapy oils. Better yet, just breathe! Inhale…. and now exhale.
Talk It Out
I don't know about you, but verbally confessing my feelings releases a lot of the pressure that I may have been experiencing. Just keep a few things in mind. Talk to a trusted person like a therapist (preferably) or someone that values the relationship enough to not share with others. Oh! And make sure they know when you need them most as an active listener versus a constant contributor.
Ask for Help or Just say "No"
I'm guilty! I simply don't ask for help, and I can push myself beyond my limits to help others. When I share my feelings of being overwhelmed with my husband, he steps in to take things off my plate. That helps! It helps a lot!
And remember, saying "no" doesn't mean that you are being rude or ugly. It just means you are establishing some boundaries to take care of your physical, mental, and emotional self.
Of course, the fight to overcome anxiety is not limited to these four tips. In fact, it's crucial to identify the source of what drives a smile to your face and gives you that feeling of being at peace and safe.
I hope these tips help you or someone close to you with self-discovering a foundation against anxiety. If you have a routine or practice that you would like to share, comment below.
