When Anxiety Strikes
When anxiety strikes,
it can be overwhelming and debilitating. An attack can last a few hours, a few
days and in some cases even longer. I have personally experienced some form of
anxiety for weeks at a time. It’s exhausting…and recently I found myself
consumed by the pounding heart-beat, the irrational thoughts and the overwhelming
need to run far-far away. Anxiety had struck.
Currently anxiety disorders are among the most common mental
health issues in the U.S. and studies report that one out
of five people are suffering from anxiety. That means several of you (besides me)
that are reading this blog, may be impacted by the effects of anxiety…right now.
Tons of research has been done by doctors and scientists as
to why or what causes the variety of anxiety. When anxiety strikes, it can be GAD (general
anxiety disorder), OCD (obsessive-compulsive disorder), panic attacks, PTSD
(post-traumatic stress disorder) or social anxiety. Years ago I was diagnosed with
GAD (general
anxiety disorder), which at the time I was grateful to finally have a label
or a reason why I felt so emotionally shitty, all the time. But when the “coolness”
wore off, I was even more depressed about being labeled with a mental disorder.
Anyone who has suffered from an anxiety attack can probably
relate to the following…when anxiety
strikes, I have described it as a black hole with no beginning, no end…it
is a free-falling emotional spin-out in total blackness. For me, it was hard to
recognize the “trigger” points, especially when the best advise the doctor had, was to reduce
my stress…what?!?!! How does a person who is always stressed and who actually
operates better under stress, reduce their stress??? As a high-type A
personality, stress is what I thrive on!
So what can be done when
anxiety strikes? If you want to do your own research online, you will find
plenty of great articles with easy and relevant suggestions to help reduce the
effects of anxiety. These are a few of tips I have found helpful for me…
Alternative medicine: I am a big fan of
non-traditional or alternative medicine. At one point I was prescribed 100mg of
Zoloft to control my anxiety. When it wasn’t working and I felt more like a
zombie than a real person, I quit cold turkey. Now I don’t suggest this route,
as it was pretty physically brutal and completely against medical recommendation.
But I was on a mission to find a better, healthy alternative. Here are a few
that I love…
Lavender has a natural calming benefit. A few drops on a cotton swab or over my heart
chakra helps me calm down and remember to breath. I have even put lavender oil on my pillow case
before bed at night.
A piece of clear quartz crystal is soothing and grounding. I
like to hold a piece in my hand and rub it back and forth, across the palm of my
hand and fingers. Quartz is known as the “master healer” which provides
protection and helps clear away negativity.
Chamomile is another great choice for slowing down the
racing thoughts and calming the mind. Chamomile soaps are great for baths and
if you like tea, there are plenty of options available.
Eat comfort foods:
I know that some of you may disagree with me on this idea, however
there is something wonderful about losing yourself in a food that brings you
comfort. And I am not talking about the cliche "pint of ice cream"…I mean
your favorite recipe that your Grandmother gave you or a special dish that
reminders you of a happier time. The very word “comfort” is exactly what it
should bring you. When anxiety strikes,
it is far from comfortable so fill your insides with something that makes you
feel good. On an additional note, I am also a big fan of taking vitamins. A good
multi-vitamin and a B complex can go a long way when anxiety strikes. Take some time to research what is a good
vitamin for you. It doesn’t have to be the most expensive bottle on the shelf
either. I personally love the multi-vitamin for women from Hi-Health.
Drink plenty of water: while a bottle of wine might
sound far better than a bottle of water in the midst of an anxiety attack, alcohol
actually adds to the problem (insert sad face here). I know, I love my wine
too, but I am also a big advocate of staying hydrated with water (not soda or
juice)…we are supposed to take in at least sixty-four fluid ounces of water per
day. Yikes! That seems like a lot of water, right? Staying hydrated keeps our
skin looking young, helps our organs operate properly and some studies have
found that water can change our emotional outlook. I was given a set of Water
Affirmations which are coasters for my desk. Each of them have a beautiful
image with a word like “healthy” or “peace” and every day when I am sitting at
my desk, I put my glass on top of the card. Call me crazy, but I do notice a
difference in the way the water tastes and how I feel drinking it.
Mix things up with fresh squeezed lemon slices, sprigs of
mint or spices like ginger and cinnamon, which has been known to help with healthy
blood-flow of the heart. I love to slice
a cucumber and add it to my water. I have a beautiful hand-blown glass pitcher which
is perfect for “spa water” as I call it. An hour in the refrigerator and it is
amazing! The water tastes refreshing and makes me feel like I am spending the afternoon
at the spa – and who doesn’t love a day at the spa??
If you feel like crying, let it out: you don’t really
need to know why you are having an anxiety attack when it is happening, and
trying to avoid the process is only going to prolong the agony. Sometimes
crying is a part of what we need to experience when anxiety strikes. Instead of trying to choke back the tears,
let them out! A good cry…and when I say a good
cry, I mean the kind of cry that leaves you limp and reaching for a box of
tissue to wipe away the snot…can be cathartic, both emotionally and physically.
Some of you reading this are probably rolling your eyes right now…as a recovery
control freak, I get it. We don’t like to cry and we will do anything within our
power to avoid feeling vulnerably enough to cry. My mother taught me that
crying meant weakness. But this is not my mother’s blog and I am here to give
you permission to cry…let it out and then let it go.
Separate fact from fiction: I learned this technique from one of my favorite therapists, Judy. She taught me how to step back and
identify what was fact or real in the situation and what was fiction or
non-fact. It’s not easy to do at first but with practice and a commitment it
can be done. In the past, when I felt an anxiety attack coming on due to a
specific circumstance or situation, and I applied this tool, I was able to
shift from an emotional spin-out to a calm, rational state-of-mind. Most of, or
well, wait…all of what we feel in our bodies is directly related to the emotion
we attach to the thought. If we can identify what is real, tangle facts verses
the made-up shit in our head, then we can change the outcome or in other words, eliminate the anxiety attack.
GET UP! I know, I know…this is a hard one; even I
cringe a little as I type this. But it has been documented that physical activity
helps reduce anxiety. Now that doesn’t mean you need to buy a new pair of
running shoes but what it does mean is GET UP...out of bed, off the sofa and
move your body. Take a shower…do your make-up…put on your favorite pair of
jeans…leave the house. Wallowing in your emotional hell is not the
answer. Go for a walk…pull some weeds…listen to heavy metal really loud…whatever
it is, just GET UP!!!!
Stop judging yourself: I think I saved all the
reaalllyyy hard ones for last! This is another one that kicks my own ass too.
Judging is one of the first things we are taught as a small child, so it’s
really hard to wrap our brains around this one. But just like we want to stop
judging others, or want others to stop judging us…we also need to stop judging
ourselves. If you feel like crap, it’s okay. It doesn’t mean that you are going
to feel like crap every day for the rest of your life. If you make a mistake,
it doesn’t mean you are a bad person, it means you are human (and I type this
with my finger pointed at myself!). Be kind to yourself and trust the flow of
life. Everything is always happening for the highest good…always.
Don’t hide – talk about it: I am guilty of this one
and actually used to pride myself of how well I could hide my anxiety and depression.
“Never let them see you sweat” was a personal mantra…while I was deeply suffering
in a silent emotional prison cell, a part of me was desperate for someone to
wrap their arms around me, and tell me everything was going to be okay. But that
is pretty hard to do when no one knows what you are going through. I get it, it’s
embarrassing to come clean with our emotional baggage…especially if you are
like me and the whole world believes you have everything in check.
Medical studies have found that physical contact with
another human can help when anxiety
strikes. So there is something to be said for needing a hug…I will be the first
to tell you that your friends and family want to help you. They want to be
there for you; they do not want to see you suffer in silence. The more you talk
about what you are feeling, the less power it has over you…the truth will set
you free. Emotional pain is like a cancer that literally starts to eat us from
the inside out, and sometimes that is exactly what an anxiety attack can feel
like. I know it is easier, or so we think to hide in bed when anxiety strikes but in reality, what we really need is a great
big bear hug from someone who loves us…everything really is going to be okay.
Sending you much love,
Success Coach . Trainer . Author . Speaker
Author of Tales of Fried Bologna: A Journey to Forgiveness
Author of Tales of Fried Bologna: A Journey to Forgiveness
www.SarahMichelleBliss.com
