Manage Anxiety

Welcome back to the concluding segment of our mini-series on anxiety. To recap, in part 1 we examined the symptoms of anxiety, while part 2 explored how societal norms and expectations impact mental health. Last week, in part 3, we discussed practical tips, techniques, and lifestyle adjustments to manage anxiety, specifically focusing on cognitive-behavioral therapy’s tenets such as recognizing irrational thoughts and triggers, behavioral activation, and relaxation techniques. In today’s blog, we’ll take a deep dive into mindfulness and movement as additional tools to add to our anxiety management toolkit. I’ll provide plenty of tips and tools to help you get started today, so sit back, relax, and join me on what I hope will be a transformative journey.

Let’s Talk About Mindfulness and Movement

Manage anxiety with Movement

One of the most immediate positive effects on your mood state is movement. Moving your body is an effective way to manage anxiety because it can help release tension, reduce stress, and improve your mood. When your body is in movement, you release a bunch of beneficial neurochemicals in your brain.

Dopamine, for example, is a neurotransmitter that is associated with feelings of pleasure and reward. When you engage in physical activity, your brain releases dopamine, which can make you feel happier and more motivated. Serotonin is another neurotransmitter that is involved in regulating mood. Physical activity can increase the production and release of serotonin, leading to feelings of calmness and relaxation.

Norepinephrine, also known as noradrenaline, is another neurotransmitter and is involved in the body’s stress response. When you engage in physical activity, your brain releases norepinephrine, which can help to reduce stress and anxiety. Endorphins, on the other hand, are naturally occurring opioids that are released during physical activity. Endorphins can help to reduce pain and increase feelings of pleasure and well-being.
All of these neurochemicals are mood and reward-boosting and they work to both increase positive mood states and decrease negative ones. Studies have shown that all it takes is just 10 minutes of movement to get these mood-boosting effects.

Dr. Wendy Suzuki a Neuroscientist from New York University says that every single time you move your body it’s like giving yourself a wonderful bubble bath of neurochemicals for your brain.

There are many different ways to move your body. If you work from home put on your favorite songs and dance around the living room like no one is watching. I do this most days of the week and have been known to give Beyonce a run for her money in the dance moves department! 😁 If you’re at the office, take a leisurely stroll around the neighborhood at lunchtime, or try walking the stairs instead of the elevator. Sign up for yoga or swimming class, or jog around the park, any movement is better than none.

Here are a few more tips for moving your body that can help to manage anxiety:

Find an activity that you enjoy. If you hate running, don’t force yourself to do it, you’re less likely to stick with it. There are plenty of other ways to move your body, such as kickboxing, martial arts, or hiking.

Start slowly and gradually increase the amount of time you spend moving your body. Set realistic goals such as walking for 10 minutes a day, and gradually increase it as you get stronger.

Find a buddy to move with. Making it social can help you stay motivated and it can be a lot more fun with friends or family members.

Make movement a part of your daily routine. The more you move, the better you’ll feel. Mindset is also important so think of movement as a way of life similar to taking a shower or having breakfast each morning.

Reward yourself. When you reach a goal, give yourself a small reward, such as a new piece of workout gear or a massage.

When it comes to movement the possibilities are endless! Get creative and find something that you enjoy doing. Remember, even a small amount of physical activity is better than none at all, and your brain will surely benefit from a delightful bubble bath of neurochemicals.

Manage Anxiety with Mindfulness

Mindfulness practices have gained popularity in recent years, and it’s not hard to see why. The benefits are numerous including improved focus and concentration, reduced stress and anxiety, increased self-awareness and emotional regulation, and better overall mental and physical health.

In essence, mindfulness is the practice of paying attention to the present moment, without judgment or distraction. It involves being fully aware of your thoughts, feelings, body sensations, and surroundings, and accepting them for what they are without trying to change or fix them. This Guided Mediation is a good place to start.

To put it simply, mindfulness is a way of being fully present in the moment, rather than dwelling on the past or worrying about the future. It involves cultivating a sense of awareness and curiosity about your own experience and learning to observe your thoughts and emotions without getting caught up in them. 

Mindfulness can be practiced in a variety of ways, such as through meditation, yoga, or simply by being more attentive in your daily life. By practicing mindfulness regularly, you become more aware of your thoughts and emotions and learn to respond to them in a more positive and productive way.

Mindfulness and General Anxiety Disorder (GAD)

GAD or panic attacks can be overwhelming and it’s common to feel anxious most of the time. Even minor events can trigger a cascade of anxious thoughts and feelings that can feel like the sky is falling. Your mind may be consumed with worries and fears of things that haven’t even happened yet. This constant state of anxiety can be incredibly draining and make it difficult to enjoy life’s simple pleasures.

During such moments, it’s crucial to have a strategy that can help immediately bring you into the present moment. Mindfulness practices can be incredibly helpful in this regard. It has the ability to jolt you into the here and now immediately, providing a sense of grounding and safety, a feeling anxiety doesn’t allow you to feel.

When you’re in the midst of a panic attack or feeling debilitated by stress and worry, it’s essential to find a way to anchor yourself to the present moment. One effective way to do this is by using your senses. You can focus on what you see, hear, smell, taste, or touch in the present moment, using your breath as an anchor. The parasympathetic nervous system, which is responsible for our body’s natural relaxation response, can be directly stimulated by deep breathing, making it one of the quickest and most effective ways to reduce anxiety.

By taking deep breaths and focusing on your senses, you can help calm your mind and body, allowing yourself to feel more centered and at ease. Remember, you are safe in this moment, and by using these techniques, you can learn to manage anxiety and feel more in control of your thoughts and feelings.

Let’s start engaging your senses with this Mindfulness Grape Test.

This is a simple mindfulness exercise that involves focusing your attention on a grape, using all of your senses to fully experience the grape. I love this particular exercise which works well for newbies or perhaps those wanting to try a new Mindfulness exercise. Follow these 8 simple steps:

1. Take a grape and hold it in the palm of your hand.
2. Look at the grape closely, examining its texture, color, and shape.
3. Notice any feelings or thoughts that come up as you look at the grape.
4. Smell the grape and notice any scents or aromas.
5. Put the grape in your mouth and roll it around on your tongue, noticing its taste, texture, and temperature.
6. Chew the grape slowly, paying attention to the sensation of the grape breaking down in your mouth.
7. Swallow the grape and feel it as it goes down your throat.
8. Take a moment to notice any feelings or thoughts that come up as you complete the exercise.

The exercise is designed to help you focus your attention on the present moment and fully experience the sensations of a single object, promoting mindfulness and relaxation. Reach out to me and let me know how found this exercise! 😊

Here are more mindfulness examples for each sense that you can try:

Sight

• Find a quiet space and focus on a point in the distance. Take deep breaths and allow your mind to rest on that point.
• Look at a piece of art or a photograph and let yourself become absorbed in the details.
• Go outside and take a walk, focusing on the colors of the leaves or the clouds in the sky.
• Watch a candle flame and let your mind follow the movement of the flame.
• Spend time in nature and take in the beauty of your surroundings.

Sound

• Listen to calming music or nature sounds, allowing yourself to become fully immersed in the sounds.
• Pay attention to the sound of your own breath as you take slow, deep breaths.
• Find a quiet space and simply listen to the sounds around you, without judgment or interpretation.
• Focus on the sound of water, whether it’s the sound of rain or a running stream.
• Use a meditation app or guided meditation to help you focus on the sound of a particular phrase or sound.

Touch

• Take a hot shower or bath, allowing yourself to feel the warmth and relaxation in your muscles.
• Use a grape test to focus your mind on the present moment. Take a grape, hold it in your hand, and focus on the texture, weight, and color. (as described above)
• Use an essential oils spray on a facecloth and inhale the scent deeply, allowing yourself to feel the calming effects. Lavender oil has been well studied for its soothing properties but peppermint, sweet orange, chamomile, and lemon balm also work well.
• Hold a frozen fruit in your hand and feel the sensation of cold and the weight of the fruit.
• Give yourself a gentle self-massage, focusing on the sensation of touch and the relaxation it brings.

Taste

• Savor each bite of your food, focusing on the flavors and textures.
• Drink a cup of tea or coffee, allowing yourself to savor each sip.
• Try a new food or recipe and focus on the new flavors and sensations.
• Chew a piece of gum, focusing on the taste and the sensation of chewing.
• Eat a piece of dark chocolate and savor the rich, deep flavor.

Smell

• Use essential oils in a diffuser or on your skin to create a calming scent.
• Take a walk outside and breathe in the scent of fresh air and nature.
• Light a scented candle and allow yourself to focus on the scent.
• Use a scented lotion or body wash to create a relaxing atmosphere.
• Find a flower or plant with a strong fragrance, such as jasmine or hyacinth. Close your eyes and take a deep breath, letting the scent fill your nostrils. Notice how the scent changes as you inhale and exhale.

Remember, these are just a few examples of mindfulness techniques that can help bring you into the here and now and calm your mind and body particularly in the midst of a panic attack. By taking deep breaths and focusing on your senses, you can create a sense of peace and tranquility that can help you feel more centered and at ease.

With practice, these techniques can become a powerful tool to manage anxiety and feel more in control of your thoughts and feelings.

Discover how mindfulness can create drastically positive shifts in your physical and mental health.

You hold the key to living the life you truly deserve. Empowering yourself through mindfulness will allow you to gain a deeper understanding of yourself, and the payoff is invaluable. Join me for Mindfulness Matters, an 8-week live mindfulness training that delves into the five core components of mindfulness through weekly bite-sized sessions. (Attention, Open Awareness, Acceptance, Non-Identification, and Choice). I urge you to take the leap and invest in yourself today. Sign up HERE!

Anxiety and pharmaceuticals

Although I’ve provided a multitude of different strategies throughout this series, it would be incomplete without talking a little about pharmaceuticals for those with severe or persistent symptoms of anxiety.

Anxiety medication, also known as anxiolytics, can come in various forms such as antidepressants, benzodiazepines, and beta-blockers. These medications work by altering the levels of certain chemicals in the brain that are involved in anxiety and stress responses. While medication is not a cure for anxiety, it can provide relief from symptoms such as excessive worrying, fear, and panic attacks and improve quality of life.

Anxiety medication is typically prescribed by a mental health professional after a thorough evaluation of the individual’s symptoms and medical history. If you’re considering anxiety medication it’s essential to talk to your doctor about the best course of action for your specific situation. They can help you understand the potential benefits and risks of medication, answer any questions you may have, and work with you to develop a personalized treatment plan.

It’s important to note that anxiety medication is not a cure for anxiety disorders. Instead, it can provide temporary relief while you work on developing long-term coping strategies through therapy, lifestyle changes, and other non-pharmaceutical interventions such as the many I have outlined in this blog.

It’s understandable to feel hesitant about taking medication for anxiety, but it’s important to prioritize your mental health and seek the help you need. With the right treatment, it is possible to manage anxiety and live a fulfilling life.

Wrapping Up

Anxiety is a widespread mental health issue that affects people of all ages and backgrounds but it is not something that you have to face alone. As we come to the end of this blog series I want to emphasize that taking care of your mental health is just as important as taking care of your physical health.

Be kind and patient with yourself, prioritize your mental health, practice self-care, and keep in mind that seeking help is a sign of strength, not weakness. There is no one-size-fits-all approach to managing anxiety, and it’s important to find what works best for you.

You deserve to feel calm, happy, and fulfilled, and with the right support, you can achieve that.

Thank you for taking the time to read my blog, I hope that it has been helpful in providing insight and tools to support your anxiety journey.

If you are struggling with anxiety or any other area of your life, I am here to support you. As a trained Life Coach, my goal is to help you navigate through challenges and empower you to achieve your goals. I encourage you to reach out and schedule a one-on-one call with me today. Together, we can work towards overcoming your obstacles and achieving your dreams.

Sign up for my NEWSLETTER if you would like to keep up to date with my latest musings. And feel free to connect on social media. Thank you once again, hope to see you soon! ❤️

With grace and gratitude

Michelle

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