My 5 Go-To Strategies for Managing Anxiety
Disclaimer: This article is based on personal experience and is not a substitute for professional medical or mental health advice. If you are experiencing anxiety or other mental health concerns, please consult with a qualified healthcare provider.
Have you ever experienced anxiety? If you have, you are not alone.
As someone with anxiety, I understand how overwhelming it can feel when anxiety seems to take over your life. It can keep you from doing the things you love and make you feel incredibly alone. However, having a go-to list of coping strategies has been very helpful for me. You have to do whatever you need to do to take care of yourself.
I've been very open about my struggles with anxiety and how it has affected my life and the people around me. I have also been open to and "tested" various coping strategies, but I was always looking for something more holistic and personalized. That's when I rediscovered Ayurveda, and adopting Ayurvedic lifestyle habits has helped me find long-term equilibrium.
Ayurveda is a 5000-year-old ancient holistic healing system that means "science of life" or "wisdom of life," where you treat the root cause of the imbalance to heal the mind and the body.
If you're open to exploring how Ayurveda can help you, you can look at Aaram with Anjana, where I combine Ayurveda and my certification in mental health to help people reduce anxiety and be more content versions of themselves.
Before we dive into the deep end of anxiety, I must confess that I've always been a bit of a rebel when it comes to labels. Calling anxiety, a "disorder" feels like saying I have a "disorder" for loving ice cream or hating running.
However, the Diagnostic and Statistical Manual of Mental Disorders (DSM) is every mental health professional's bible, and the American Psychiatric Association has chosen the DSM as the reference book for mental health and brain-related conditions.
My anxiety is a part of who I am, and it has helped me in various phases of my life- the problem is when it threatens to take over my life when I need to step back, reevaluate, and do what will help me in that situation.
According to the American Psychiatric Association, anxiety disorders are the most common type of mental disorder in the United States, affecting almost 30% of adults at some point in their lives. That means about 40 million people have experienced it, and it is more common than depression or major depressive disorder (MDD), which affects about 16 million people.
You might have a general idea of what it means when you hear someone has an anxiety disorder, but it includes individuals with one or more of the following- generalized anxiety disorder (GAD), panic disorders, phobias, social anxiety disorder, separation anxiety disorder, and agoraphobia. Generalized anxiety disorder is the most diagnosed anxiety disorder, and living with it can make going about your everyday life very challenging. Some common symptoms are feeling on edge or wound up, getting tired easily, having difficulty focusing, becoming easily irritable, having unexplained consistent pain (headaches, stomachaches, and more), and having sleep problems. It's a common experience, but that doesn't mean it's impossible to manage.
For those who struggle with anxiety on a daily basis, it can affect their ability to engage in daily activities, their relationships with other people, and their school or work performance. I have had days when I couldn't go out or be around a group of people, and when that happens- I cry because I feel weak, but I also tell myself that it will pass. However, there are helpful tips that you can incorporate into your life to manage anxiety.
If you have been diagnosed with an anxiety disorder, therapy (psychotherapy, acceptance and commitment therapy, and cognitive behavioral therapy) and/or medication can help. If you feel you need help or if your loved ones recommend seeking help, it is helpful to seek support as it will help you in the long run.
Here are my go-to tips that have helped me when I feel like anxiety is taking over, and let me reassure you- it is temporary, but while it is happening, it feels like it's never going to end, but it will; I promise you.
Meditation
I have been meditating every day since September 2023. Meditation has been transformational, and I recommend it to everyone. Focusing on my breath or chanting my Ganesh mantra is particularly effective in grounding me and reducing anxiety. By shifting my attention away from worrying about the future and bringing it back to the present moment (easier said than done, but try it!), I can activate the relaxation response and increase neurotransmitters like dopamine, serotonin, and GABA.
I love guided meditations, like 'Find Your Inner Compass' by Roger Gabriel, which can be beneficial at the moment and helpful in reducing the overall feeling of anxiety in general if done daily. It makes me feel safe and supported.
It used to take me longer, but I've trained my brain to calm down more quickly and effectively through daily meditation. Even a few minutes of meditation-focused breathing can significantly help my overall "sanity." It's essential to sit up during meditation for the energy to flow through your body (I'll explain chakras another time) because one of the first times I meditated lying down, I fell asleep.
Breathwork
In Ayurveda, breathwork is called Pranayama, which is made of two words: "Prana" (life energy) and "Ayama" (to extend). Pranayama is a breath technique that allows you to control your breathing through different styles and lengths.
In meditation, you always start by focusing on your breathing because, during anxiety, your nervous system can become overactive. Controlling your breath can help regulate this response. When someone is anxious, they may notice that their inhales are longer than their exhales, leading to shallow breathing that can exacerbate anxiety.
Controlled breathing reverses this pattern by making your exhalations longer than your inhalations through deep breathing. This technique activates the vagus nerve, part of the parasympathetic nervous system that helps slow your heartbeat and calm your nerves. My personal go-to for anxiety relief is my version of coherence breathing, where you inhale for four counts through your nose and exhale for eight counts through your mouth for a few minutes. Regular breathwork practice can help clear your mind and help you see things as they really are instead of through the lens of anxiety, where everything is chaotic. Deep breathing is like a superpower that helps me calm down during stressful moments.
Yoga
Most people associate yoga with a workout, but in Sanskrit, yoga means "union," which is a combination of moral codes and practices that help you find bliss and end suffering. Yoga poses (asanas) are a part of yoga. However, slower-paced styles like yin or restorative yoga can be incredibly effective for reducing anxiety. These practices combine movement with meditation, as you focus on your breath while deliberately holding yoga poses. Here, when I say yoga, I mean the physical aspect.
Yoga offers several benefits for anxiety relief. It can improve body awareness, reduce muscle tension, and promote relaxation. By focusing on your breath and staying present in the moment, you can calm your nervous system and reduce feelings of stress. One of my favorite yoga videos online is the 15-Minute Mindful Relax & Restore Yin Yoga Practice by Breathe and Flow.
Yoga is also accessible to people of all ages and fitness levels. Beginners can start with gentle classes or use props for support. Incorporating yoga into your routine can be a powerful tool for managing anxiety and promoting overall well-being.
Exercise
I didn't include yoga under exercise because it is much more than exercise, as I mentioned above. If sitting still and doing nothing doesn't calm you, your body may need to release some restless energy, and that's where exercise comes in. Physical activity is not only good for your overall health, but exercise can also be incredibly helpful in managing anxiety, and I can attest to that.
When you exercise, your body releases endorphins, which are natural mood boosters. We need those, especially when anxious. Additionally, exercise can reduce stress hormones like adrenaline and cortisol, which can contribute to anxiety.
Whether you prefer walking your dog, running, dancing, or swimming, there are many options to explore. Choosing a type of physical activity that you enjoy is key because that's the only way you will do it regularly. I went to Bootcamp class once, and during one of the practice runs, I ran out and never went back. Remember, consistency is essential for managing anxiety through exercise. Sticking to an exercise routine will significantly reduce the intensity and frequency of anxiety.
Smell lavender
In Ayurveda, it's believed that using your senses can be a powerful way to heal your mind and body. The sense of smell is particularly effective for calming (or escalating) anxiety. I always keep a small bottle of lavender oil at my bedside. Not only do I love the scent, but it's also like a magic potion when I'm feeling anxious.
When anxiety strikes, taking a moment to inhale the aroma of lavender can activate your parasympathetic nervous system, which helps slow your heartbeat and calm your nerves. This is especially helpful when I'm feeling anxious at bedtime and don't want to exercise. I often add a few drops of lavender oil to my pillowcase so I can inhale it as I drift off to sleep.
Scientific studies have shown lavender to have calming and anxiety-reducing effects. It can also be used in other ways, such as diffusing it in an oil diffuser or using lavender-scented bath products.
Remember, you're not alone in your struggle with anxiety. Millions of people around the world experience similar challenges. I am one of them.
One of the most challenging aspects of living with anxiety for me was the constant feeling of being trapped. It felt like I was stuck in a cycle of worry and fear, unable to breathe and be. But through consistent practice of the techniques I've shared here, I've gradually learned to navigate my anxiety and reclaim my life. I still have days when it overpowers me.
I've come to realize that anxiety is a part of me, but it doesn't define me. By embracing its presence in my life without allowing it to take over, I've been able to find peace and resilience. I hope that my experiences can inspire you to do the same.
Remember, it's important to find what works best for you. Experiment with different techniques, and don't be afraid to seek professional help if needed. With time and persistence, you can learn to navigate anxiety and live happier lives.
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