Anxiety’s Multifaceted Impact on Your Health
Anxiety is now the most common complaint I see in my work as a psychotherapist. It is like a storm that can engulf us, affecting us on multiple levels - mentally, emotionally and physically. Understanding the negative impacts of anxiety can help us to normalize some of the issues we may be feeling, as well as motivate us to take steps to address anxiety in our lives.
This piece addresses the overall affects of anxiety as well as some quick tips to help you reduce anxiety in the moment and restore you to a calmer state.
Mental Effects:
Anxiety can lead to persistent worry, racing thoughts, and difficulty concentrating. The mind may become preoccupied with potential threats or negative outcomes, making it challenging to engage fully in the present moment. Over time, excessive anxiety might even lead to feelings of helplessness and a distorted perception of reality.
Emotional Effects:
Anxiety often brings about intense emotions such as fear, apprehension, and irritability. People experiencing anxiety may feel a sense of impending doom, even when there is no immediate threat. These emotions can lead to emotional exhaustion, strained relationships, and a diminished sense of joy and enthusiasm in life.
Physical Effects:
Anxiety can trigger a range of physical symptoms. These may include a racing heart, shallow breathing, muscle tension, digestive issues, headaches, and even dizziness. Prolonged periods of anxiety can weaken the immune system, leaving the body more susceptible to illness.
Now, let's explore some techniques to help reduce anxiety in the moment:
Deep Breathing: Engage in slow, deep breaths. This is the MOST important and effective thing you can do while in a heightened state of anxiety. Inhale slowly and deeply through your nose, counting to 6 in your head, then exhale to the count of 7 or 8 also through your nose. The slightly longer exhale engages the parasympathetic nervous system, which activates the body's relaxation response.
Stay Hydrated: Dehydration can intensify feelings of anxiety. Drinking water or another non-alcoholic drink helps maintain a balanced state of mind. It also engages the digestive system, which switches off when we are in heightened anxiety, thereby signaling the brain that the “danger” has passed.
Grounding Exercises: Focus on your immediate surroundings. Describe five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This brings your attention back to the present moment.
Visual Imagery, aka the Ninety Second Vacation: Close your eyes and picture a serene, safe place. Engage all your senses - imagine looking around at what you can see there, smelling the scents, hearing the sounds, touching things around you and tasting what is available to taste. Much like the grounding exercise above, it can help you to focus on a “pleasant present” versus anxiety.
Progressive Muscle Relaxation: Start at your toes and work your way up, tensing and then releasing each muscle group. This can help release physical tension.
Engage Senses: Carry a small object with a pleasant texture, smell, or taste. Focusing on these sensory experiences can divert your attention away from anxiety.
Mindfulness Meditation: Practice observing your thoughts without judgment. Mindfulness helps you detach from anxious thoughts and fosters a sense of inner calm. If you need some help or guidance with meditation, pop in your earphones and tune in to a meditation app (such as Calm or Headspace) or by going to a site like Youtube, where you will find myriad options.
Positive Affirmations: Challenge negative thoughts with positive, rational affirmations. Remind yourself of your strengths and past successes.
Limit Stimulants: Reduce caffeine and sugar intake, as they can exacerbate feelings of anxiety and restlessness.
Reach Out: Talk to a trusted friend, family member, or therapist about your feelings. Sometimes, sharing your thoughts can provide relief and perspective.
Remember, managing anxiety is a journey, and these techniques might not bring instant relief. Consistent practice and seeking professional help when needed can greatly contribute to reducing anxiety's grip on your life. It's important to be patient and compassionate with yourself throughout this process.
If you are interested in discussing your goals with me, and working with me toward fostering positive change and well-being, please reach out to me on my contact page.
