Anxiety: A Dibilitating Condition

Anxiety sucks.

It can suck the emotion, health, and joy out of your life. It can wear you out mentally and physically, keeping you from doing the things that you love, which sometimes makes you look like a flake to friends and family. Many people that don't have anxiety don't understand the impact it can have.

Imagine the thing that you are scared of the most is in front of you at all times. Scared of heights? Visualize you are standing on the edge of a cliff all day long. What does that do to your body? Scared of snakes? Envision one is following you around every minute of the day. Sometimes it will hide, you will forget about it, and the anxiety will subside, but that fear can return at any moment.

Anxiety can manifest itself in many different ways depending on the individual. For me, some days it's just a gentle "buzz" all over my body as if I were standing on top of a wood sander and the vibration is reverberating back into my body. It's similar to when you get the chills, the tingling all over, but it never leaves and you can't shake it off. Another day, it will be just my stomach, and the tightness and sourness will make me think I ate something bad or I am getting sick, but if I take anxiety medication it goes away. On the worst days, I get the buzz, the stomach upset, intestinal discomfort, shallow breathing, light headed/dizziness, and I am fatigued yet restless as if I drank 5 cups of espresso on an empty stomach. I will cry at the drop of a hat, with no trigger. A panic attack can add nausea and hyperventilation into the mix and the feeling of running away from whatever situation you are in as if a bus is barreling at you and you are desperate to get out of the way. Those days...those are the days you don't want to get out of bed. It's hard to call in to work "anxious". It's just not a viable excuse.

To combat anxiety, you have to combat the fight or flight response the body creates. When you come across a scary situation, your body automatically decides to fight or to run ("flight"). Well, with anxiety, that reaction happens for no reason at all. Sometimes there will be a trigger, such as a phobia or reminder of a traumatic event, but sometimes it will hit you out of nowhere. The key is to prevent it in the first place. Easier said than done.

There are some "key" tips that help prevent anxiety: exercise, regular meditation, breathing techniques, healthy eating, limit or omit caffeine and alcohol, and adequate sleep. The only one I have been able to keep up on consistently is no alcohol and limited caffeine. I feel that when I AM doing all of these things, my anxiety is lessened.

There are also foods that help with anxiety. For example, blueberries, chamomile tea, dark chocolate, avocado, and oatmeal all have a calming effect on the nervous system. Any foods that contain a decent amount of magnesium are sure to assist, as magnesium contributes to hundreds of reactions in the body and a deficiency in magnesium has been proven to be a contributing factor to increased anxiety. Magnesium supplements or magnesium drinks help drastically, especially if you are already super low in the mineral.

What do you do if anxiety hits you like a ton of bricks? Well, there are a couple of tricks that help lessen the effects, besides popping some Xanax.

1. Stop and breathe

Put those breathing techniques to work. I will usually stop and close my eyes (if I am not driving), take a deep, slow breath in while counting to 6, hold for 4 seconds, then blow out slowly through pursed lips as if blowing out a birthday candle for about 7-8 seconds. I repeat this rhythm until I find that my heart is slowing down and my breathing is under control.

2. Legs up the wall yoga pose (Viparita Karani)

If you have the ability to plop down on the floor at a moment's notice, this one helps dramatically for me. Lay down with your butt pushed up against the wall and your legs straight up. You will be in an "L" position in line with the floor and the wall. Put your hands on your stomach and practice the breathing technique above. Gravity works in your favor here. This allows the blood and flow of fluids to head back to your central body, helping to rebalance circulation. It will bring down your heart rate and can aid in controlling blood pressure.

3. Essential Oils

I personally prefer DoTerra brand, but just make sure it is a reputable brand that is certified therapeutic grade (DoTerra) or known to be 100% all natural (Plant Therapy). (Do not buy on Amazon as often times these are scams where they have diluted the oils and resealed the bottle). I use a few different oils for anxiety. Lavender is the most common and can be used aromatically, or put on wrists, temples, or on the bottom of the feet to help calm you. Frankincense is also a great one but can get pricey when you are purchasing a pure and proper oil. Right now Balance by DoTerra is helping me the most. I put this on the bottom of my feet and rub a few drops on the back of my neck and in 15 minutes I have usually calmed my nervous system. Bergamot is another fantastic oil to use for calming your system. I also have a diffuser in my office at work as well as in my bedroom at home. They keep the rooms smelling nice and help bring down my anxiety no matter what blend I use.

***Note: Balance does contain Blue Tansy which can leave a blue tint on the skin until you wash it off.
***If you want to purchase DoTerra, please contact me at hstarbBLOG@gmail.com.

4. Walk

That's it. Just walk. I take two walks a day while at the office. I put on my sneakers and get outside. The fresh air and movement help so much. I usually get in 10-15 min morning and afternoon. Exercise is key for prevention and helps calm anxiety in the moment, too.

5. Ear seeds

You are probably saying "What the heck are those?" I did too when my acupuncturist first suggested them for me. They are tiny seeds on a little piece of sticky tape that you place in your ear on the acupuncture/acupressure points that are associated with relieving anxiety. Once they are placed you can press on them to stimulate the point and calm your uneasiness. The first point is Shen Men, which is located at the top of the ear. The other point I use is the heart point. This one is a little harder to place. It is located in the deepest part of the ear. However, this website contains videos, diagrams, and different types of ear seeds for purchase.

When all else fails, or I am having a major panic attack, I have no choice but to take some rescue medication. However, if I follow all of the ideas above, I am usually on track.

Anxiety is the worst. It's something I battle with almost every day. But with proper education about how it manifests and how to calm it, we can live normal lives. I work with a doctor, an acupuncturist, and a naturopath for my anxiety. They all support my natural approach. Don't get me wrong, I still keep meds on hand for those days when I just can't kick it, but I wanted to share with others who might be suffering from this sometimes debilitating condition that there is hope.

***If you suffer from extreme anxiety or panic attacks, please see a doctor/psychiatrist. They can help enormously and not all of them are drug pushers. Find one that works for you and supports your natural approach to life.