Dealing With Anxiety and Worry

“Anxiety is nothing but repeatedly experiencing failure in advance. What a waste.”

Seth Godin

If you struggle with anxiety, you’re not alone. I feel your pain. Anxiety has been like a ghost that’s followed me around whispering lies in my ear since I was young. Constant worry about what could happen in the future or what people might be thinking about me was something that I used to deal with daily. 

I’ve wasted countless precious hours imagining negative scenarios that have never come to fruition. But these days, the ghost visits less frequently. While worry still follows me some days, I’ve done a lot of work on these issues and now have some good tools I use when anxiety rears its ugly head.

I know that the current situation that we find ourselves in with the coronavirus has caused increased anxiety for a lot of people, and for good reason. Fear of job loss, economic instability, and the possible increase in COVID-19 cases with states opening back up are big concerns for many Americans. We find ourselves navigating waters we have never encountered before and it can be unsettling. And being stuck at home more often with fewer outlets available doesn’t help to calm our frayed nerves.

So if you’re feeling an increase in anxious feelings, you’re definitely not alone. Try to remember that this season of life will not last forever. Also remember that you don’t have to just sit with constant worry because there are a lot of things you can do to try to combat these feelings. Below are some of the things that have helped me when anxiety creeps in and worry begins to cloud my thinking. Special thanks to my good friend and naturopathic doctor, Dr. Kate Henry, for her input on this topic.

Practice deep breathing

I know it doesn’t sound like much, but there is actually a lot of research that shows the benefits of this small act. And this is probably the easiest thing you can do anywhere, anytime. Deep breathing increases oxygen to the brain and stimulates the parasympathetic nervous system which promotes feelings of calmness. It may also help to lower levels of cortisol, the hormone released during times of stress.

Try to focus on deep abdominal breathing rather than chest breathing, which we often do when we’re anxious. Spend a few minutes breathing deep into your belly for a count of 5 and out for a count of 6. Aim to set aside a few minutes every day to practice this, or set a timer on your phone to remind you to check in on your breathing and soothe your nervous system.

Consider adding supplements to calm anxiety

Vitamin D plays an important role in brain and nerve health. Research suggests that vitamin D deficiency could be linked with anxiety disorders and many people are deficient in it. Adding vitamin D may also help with depression.

Magnesium is also thought to help with anxiety and muscle tension. I take magnesium before I go to bed every night. There are different kinds of magnesium and my naturopathic doctor recommends magnesium glycinate for people with anxiety since it has an affinity for the nervous system and is less likely to cause bowel issues than other kinds of magnesium supplements.

L-theanine is an amino acid found in green tea which evidence suggests may help promote relaxation and mild sedation. You can also get it in the form of a supplement to take when you’re feeling anxious.

Studies have also shown that ashwagandha may lower levels of cortisol and help your body better adapt to stress. This herb is thought to provide numerous other benefits to the body and brain as well.

Improve your sleep

Getting good sleep is important for dealing with anxiety. Research shows that sleep deprivation can affect the part of the brain involved in emotional regulation and cause higher levels of anxiety. Be sure to stick to a consistent sleep schedule with the same bedtime and wake-up time, even on the weekends. Try to develop a relaxing bedtime routine to help you wind down and let your brain know it’s time for sleep. Taking a hot bath with essential oils like lavender and cedarwood can be a great way to promote relaxation before bed. 

Make sure to avoid electronics at least an hour before bedtime, which can make it hard to fall asleep. If you have a hard time doing this, invest in a pair of blue light blocking glasses to wear in the evening while using these devices. Exercising during the day (but not too close to bedtime) is also a great way to relieve stress and help improve your sleep.

Check out this article by Alicia Seibel for some additional tips to help you get a great night’s sleep.

Write it out

Studies show that journaling is a good way to reduce anxiety and relieve stress. Writing really helps me to work out my feelings and explore why I might be feeling anxious, because sometimes we can have these feelings without really knowing why. Writing out all of your worries before bed is a good way to get them out of your head and onto a piece of paper that you can come back to later, so that you can worry less while trying to fall asleep.

Consider talk therapy

I’m a huge fan of therapy and think that everyone can benefit from having a therapist. Even the most well-adjusted person can benefit from having an unbiased ear to listen to the stresses that come with everyday life. But if you struggle with anxiety, talking to a therapist can be that much more beneficial. And right now, most insurances are approving teletherapy appointments so you don’t even have to leave your house to talk to someone. You can search for therapists in your area at psychologytoday.com and even use filters to find one that specializes in anxiety and any other issues you may be dealing with.

Be present 

A lot of anxiety can stem from worrying about the future or ruminating on things that have happened in the past. I used to be a pro at this. Try to come back to the present and focus on today. Constantly worrying about what could happen in the future has little benefit. Try to take things one day at a time. Focus on your environment and what is happening around you to get out of your head and come back to the present. Take a minute to list all the things in your life today that you’re grateful for to change your mindset. Mindfulness meditation can also help greatly with remaining present. There is a beautiful meditation about being present by one of my favorite teachers, Sarah Blondin, that you can listen to here.

Start a meditation practice

Hear me out. I used to roll my eyes when people suggested meditation. But ever since I discovered the Insight Timer app and started listening to some of their guided meditations for anxiety and sleep, I’ve been hooked. You can use the app to do a traditional timed meditation or you can use the search function to find relaxing guided meditations specifically for any issue that you may be dealing with or want to focus on. Whenever I can’t sleep or I’m spinning out in my head with worries, I put on one of my favorite guided meditations and it helps me to focus on something much more positive and relax. They even have relaxing “sleep stories” that you can listen to if you’re having trouble drifting off. If you’re interested in exploring this more, leave a comment or send me a message and I can recommend some of my favorite meditation teachers.

I hope that you’ll try some of these things if worry is an issue for you right now. You don’t have to waste your precious time anticipating all the things that could go wrong in the future. Just try implementing some of these tactics and see if things improve at all. If your anxiety is interfering with your life significantly and impacting your ability to complete day to day activities, I encourage you to talk to your doctor. 

Remember that you’re not alone in this battle and that change is possible if you’re willing to do the work to shift your mindset.

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