Navigating the turbulent waters of Anxiety is a journey many of us mums find ourselves on. It’s something that I have personally battled with, and it’s one that so many of us have to work through in our daily lives. Let’s acknowledge the facts fact: according to ONS statistics on the Mental Health Foundation website, in 2022/23, an average of 37.1% of women and 29.9% of men reported high levels of anxiety. So you and I are not alone in this, and there are practical ways to ease the burden.

That’s why I’m delighted today to share this extract from Fix Me: How to Manage Anxiety and Take Control of Your Life by expert psychotherapist, Belynder Walia on quick fixes for managing anxiety.

Quick Fixes for Managing Anxiety

It can be challenging to Manage Anxiety, but there are simple techniques you can use anywhere to help alleviate the symptoms. Here are seven quick fixes for Managing Anxiety you can try, along with information about how they can help. 

Grounding Techniques

If you’re anxious, grounding techniques can help you feel more present and in control. Likewise, this technique is beneficial if you’re experiencing racing thoughts or feeling overwhelmed. You can try any of these techniques.

• Focus on your senses. Touch different textures, smell different scents, listen to calming music, or look at a soothing image. This technique helps bring your focus back to the present moment and can help reduce feelings of stress or anxiety.
• Count backwards. Starting at a high number like 100, count backwards by 7s or any number you choose. This technique can be helpful if you’re feeling overwhelmed or if your mind is racing.
• Use a grounding object. Hold onto a soothing object like a stress ball or a smooth rock. This technique can help bring your focus to the present and provide a sense of comfort and security.

Controlled Breathing

Breathing exercises are an effective way to manage anxiety. This practice can be helpful if you’re experiencing physical anxiety symptoms like shortness of breath or a racing heart. Here’s one quick method to try.

• Breathe from your diaphragm, take a deep breath through your nose, count to 5, and hold.
• Now, as you hold, count two.
• Take your time and exhale steadily through your mouth for a count of 5.
• Repeat the process for a few minutes until you feel calmer.

Mindfulness Meditation

Meditation can support you to focus on your thoughts and help you manage tension. This technique can be helpful if you’re feeling overwhelmed or struggling with anxious thoughts. Here’s a simple meditation technique you can try.

• Find a comfortable place to sit. It does not always have to be quiet.
• Feeling safe in your space, close your eyes, pause for a moment, and take a deep breath in and then out.
• Concentrate on your breath and observe your thoughts and feelings without judgement.
• If your mind drifts, gently bring your attention back to your breathing or focus on one object you can visualise and ask yourself questions until you feel calm, then focus on your breathing again.
• Continue to listen to your breathing, consciously trying to breathe from your diaphragm for a few minutes until you feel more relaxed.

Progressive Muscle Relaxation

This method involves tensing and relaxing muscle groups throughout your body to reduce tension and anxiety. This technique can be accommodating if you’re experiencing physical anxiety symptoms like muscle tension or aches. Here’s how to do it.

• Find an uninterrupted and comfortable place to lie down.
• Begin by focusing on your toes, tense the muscles in your feet for 5 seconds, then release.
• Move up your body, pulling and releasing each muscle group, including your legs, abdomen, arms, and face.
• Take a few deep breaths and let go, allowing your entire body to feel relaxed.
• You can also do this as a body scanning technique, focusing on every part of your body as you focus on each element.

Positive Self-Talk

Positive self-talk can significantly help you reframe unpleasant thoughts and reduce anxiety. This technique can be beneficial if you’re struggling with negative self-talk or experiencing self-doubt. Here are some affirmations you can use.

• “I am calm and in control.”
• “I can make good choices for myself.”
• “I can handle this situation.”
• “I trust myself and my abilities.”
• “I choose to focus on positive thoughts.”
• “I choose to take care of me.”

Aromatherapy

Certain scents can help promote relaxation and reduce anxiety, making aromatherapy an excellent option for managing symptoms. The following essential oils are known for their calming properties.

• Lavender. This essential oil is perhaps the most popular for reducing anxiety and promoting relaxation. Its soothing scent can help improve sleep and reduce stress and tension; add a few drops to your pillow or tissue and place it near you.

• Bergamot. An essential oil known for its mood-lifting properties, it can help reduce stress and anxiety. It is also known to have a calming effect on the nervous system. Just place a few drops on a tissue and keep it near you.

• Frankincense. This essential oil is known for its grounding and centring properties, making it an ideal choice for those experiencing anxiety or stress. It can help calm the mind and promote inner peace.

If you’re seeking anxiety relief, aromatherapy can be a practical option. First, add a few drops of essential oil to a diffuser and inhale the soothing scent. Next, mix with a carrier oil like coconut or almond oil and apply it topically (after ensuring the oil is safe for skin use, as indicated on the label). Follow recommended dilution rates and safety guidelines when working with essential oils.

Distract Yourself

Sometimes, distracting yourself from your anxious thoughts can help reduce anxiety. Here are some activities you can try.

• Immerse your face in a bowl of ice or wash your face in cold water. This activates the body’s “diving reflex”, slowing down the heart rate and promoting anxiety reduction.
• Participate in a hobby or creative activity that requires focus and concentration. This can include drawing, painting, knitting, or playing an instrument. Focusing on a creative task can help shift your thoughts away from anxious feelings and promote relaxation.
• Listen to music or a podcast that you enjoy. Music can have an immensely calming effect on the body and mind, and help reduce stress. So, choose uplifting music or podcasts, and listen whenever you need a quick distraction from anxious thoughts.
• Watch a funny video or movie. Laughter can be an effective way to reduce stress and anxiety. So, find a funny video or movie you enjoy, and let yourself laugh and let go of your worries for a little while.
• Connect with a friend or loved one. Communication is essential; talking to someone you trust can help you handle your feelings and gain a new perspective. Talk to a friend or family member and share what you’re going through. You might be surprised how much a listening ear can help you feel more comfortable.

Remember, managing anxiety is a process, and different techniques work for different people. See what works best for you and be patient with yourself. You can cultivate peace and fulfilment by incorporating quick fixes for managing anxiety into your daily routine and developing effective anxiety management techniques.

This is an edited extract from Fix Me: How To Manage Anxiety And Take Control Of Your Life by Belynder Walia (published by Capstone)

About the author:

Belynder Walia, is the author of Fix Me: How To Manage Anxiety And Take Control Of Your Life. She is a dedicated psychotherapist, author, and speaker, and is on a mission to foster inner harmony through the power of self-relationship and emotional empowerment. Her profound insights and guidance sparks transformative growth, ultimately promoting resilience and well-being. In Fix Me, she shares her expertise and experience to inspire you to manage anxiety and take control of your life. https://www.serenelifestyles.com/

The post Quick fixes for managing anxiety appeared first on Motherhood: The Real Deal.