Anxiety: My Personal Toolbox

This month I wanted to share my absolute “go-to’s” when I am experiencing anxiety. Recently I had a situation that was creating so much anxiety, it resulted in nausea, sleepless nights, and brain fog. I was so thankful I had my trusted toolbox.

Meditation

I have been meditating for almost 20 years and it is essential in my life. I take anywhere from 5-20 minutes every morning to sit, quietly in meditation. I didn’t always value meditation. It was excruciating for me in the beginning. I didn’t understand how to quiet my mind, why it was important, or how it would benefit me in the long run, but I had read enough and talked to enough people to understand I owed it to myself to give it a try.

The turning point was when a meditation teacher took some pressure off. She explained it was natural for things to bubble and percolate in my mind as I tried to quiet it. The goal wasn’t to be absent of thought but to gently come back to focus on my breath when the thoughts arose.

So I kept removing the pressure, increasing kindness to myself and for myself in how I meditated. I allowed myself to find physical positions that worked for me, sometimes sitting in a chair or on a mat, laying down at times. Sometimes I listened to chanting or guided meditation or classical music or silence. Sometimes I visualized a color to focus on rather than thoughts. I found it sometimes helped to focus on a feeling of love or ease or peace. I tried various breathing techniques. After all the trial and error, I found myself enthralled with the newness and play everyday meditation allowed for me. These 5-20 minutes are my daily peace and prayer however it suits me that day.

Scream-O

I have always been struck by the research Dr. Peter Levine, trauma expert and creator of Somatic Experiencing a body awareness practice to relieve trauma, focused on while developing his vast knowledge of trauma. He turned to the animal world. He noted that after animals experience trauma (being chased by a predator and surviving), they unleash the pent-up energy from the chase. They shake, they scream, and they somehow discharge the charge.

So if I am feeling particularly wound up, I breathe in deeply and I primally scream, grunt, and/or howl the energy out from my system. I usually try to do this in an empty home or my car. If others are around, it’s kind to warn them that this is part of your process and no need to worry or come running to your aid.   

Exercise

Anyone who knows me, knows I’m one of those crazy people that loves to exercise. I don’t know where I would be without it. But similar to meditation, that was not always the way I felt about exercise. I dreaded it, avoided it, and spent years not doing it. It was a very slow build and a parallel process to my mediation journey. I tried walking, jazzercise, yoga, lifting weights, running, boxing, dance, among other things. During my search, I discovered the elevation I would get once the activity was over. I’m not talking about endorphins, although those can be great, but more about how good it felt to be doing something physical for myself. I was giving myself the gift of investment in me.

As my journey with exercise continued, it became another type of meditation. If I go for a run or a hike, it is often a terrific place for me to work something out in my mind. If I participate in a class or structured activity, it gives my mind a break from the minutia I’m chewing on mentally. Physical activity is critical in keeping me grounded.    

Helping Others

You may think helping others is an altruistic act and it certainly can have that flavor, but the truth is when you help others you are helping yourself. We get unbelievable benefits when we volunteer or help a neighbor or friend. Research has shown it can lower your blood pressure, decrease isolation, increase dopamine, reduce stress, and increase optimism to name a few. When we shift our attention from our problems to helping someone else, it gives us a break from our suffering, benefits others, and benefits us in return.

I hope that the above tools can serve you and become part of your own toolbox.