From Anxiety to Empowerment

Introduction

What is the first thing that comes to mind when the word Anxiety arises? This feeling is seen as a problem and often has a negative reputation. Is anxiety always a bad thing? How do you find yourself responding to it? Anxiety is your body's way of surviving when threats arise. It is even thought that anxiety evolved from prehistoric ancestors to survive wild animals and dangerous situations. In the present day, we do not experience those same stresses so our anxiety focuses elsewhere. You may find yourself getting anxious before a test, in a crowded space, or before having to give a speech. Anxiety can seem overwhelming but with some hard work and consistency, it can be overcome and controlled for our benefit.

Symptoms

Anxiety affects people in different ways. Some people experience rapid heart racing, trembling, headaches, and dizziness. Other people may turn to excessive spending for short-term relief. Anxiety may even be the reason behind the frustration or anger you are feeling. Recognize the symptoms to help decide what healthy coping mechanisms are best for you. A common symptom is loss of motivation. Every day tasks get put on hold since our bodies focus in on the anxiety. Not to worry, there are different techniques to practice that can lead to long-term change

Do you find yourself abandoning tasks while anxious?

Next time you feel that a task is too overwhelming, try to tune into your body. Do you feel tense? Are you in a comfortable position that allows you to complete the task? What is holding you back? Reflect and accept the feelings you are going through. It is normal to feel the way you are feeling and those feelings ultimately lead to the satisfaction and delight you feel once the task is over. Another thing you can try is setting a timer for a certain amount of time. Challenge yourself to be consistent during that time and once the timer goes off take a break and restart the timer again. Small amounts of time such as 5 to 10 minutes make the task feel less overwhelming. It is always helpful to break your tasks down. Give yourself a reward as a way to celebrate overcoming your anxiety!

Find time to slow down

Sometimes our anxiety can be a product of we go about life. Are you a person who multitasks and needs to have multiple distractions? A way to reduce anxiety is to focus on one task at a time. Resist having the tv on while on your phone, focus in on the conversations you have with loved ones, focus on the 5 senses while cooking. life gets busy but taking time to focus in on what you are doing each day can make a difference to your mental health. One way to do this is by practicing mindfulness. Mindfulness is the ability to become fully aware of feelings and senses in the moment. As mentioned, single-tasking is a way to practice mindfulness. When you start one chore, stick to that one and resist the urge to do multiple at once. While on the computer, focus on one tab and close out the rest unless needed. Practice and involve mindfulness in your everyday life and you will see more peace present in your life.

Visualization

Another technique to try out is visualization. This includes using your imagination to relax your mind. Anxiety can get to a point where it overwhelms us and keeps us from completing a task. Next time, find a quiet place to sit that is comfortable for you. Close your eyes and take some long deep breaths to help relax your body and minimize mind wandering. imagine yourself step by step completing the task you are avoiding. Try to visualize what positive feelings or outcomes will come from finishing your task. How does it feel to do the task? What might be some things you can do to make the task smaller and easier on yourself? Take your time with visualization. Maybe you would just like to get rid of the anxiety you are feeling in the moment. Think of a calming place. It could be a place you have been to, a place you want to go to, or even a place that does not exist! Focus on the calming aspects of this environment. Are there birds chirping? Is the wind producing a subtle breeze? Take some time to sit in your calm place and forgive yourself if your mind starts to wander. After a few minutes open your eyes and check in with the calm in your body. This is not a technique you can rush! Just getting out from being stuck in overwhelming feelings can give us the motivation to continue on and successfully complete what is needed.

Which Technique is the best for me?

Everyone is different therefore, some Anxiety-reducing techniques will work well for others while some may not work at all. The key is patience and practice. In the same way, you need to practice for a sport or hobby to get better, you will need to practice different techniques to help your body reach a point where it can calm down. It can be helpful to set days to have time for coping methods such as meditation or visualization so the techniques are more likely to be effective. Don't be discouraged from failed attempts! Sometimes it takes a couple of tries before our body cooperates with us. Trust the process of testing each technique and focus in on how they affect your body.

When to turn to therapy

Anxiety could be looked at as a helpful feeling but when it gets to a point where everyday tasks are a challenge or you find yourself with feelings of unfufillness, it may be time to seek therapy. Anxiety is there for our benefit but take time to reflect on is these feelings happen too often or too intensely.

Conclusion

The overall idea of anxiety may scare us but in reality, anxious feelings release dopamine. Dopamine is what helps us get motivated to reach our goals. Focus on the purpose behind the anxious thought and how you can respond.