Steps To Managing Anxiety

UNDERSTAND IT’S ORIGIN

Learning to manage anxiety is an important key to improving wellness and staying healthy. This  subject has interested me for a long time, mainly because I have struggled with it myself, and have for most of my life.  As a result, I’ve done research, and experimentation, in an  attempt to manage it. I want to share with you some of what I’ve learned over the years.  I noted in my recent post entitled ”The Triune Brain”, that nurturing your brain is a lifelong endeavor. It involves developing habits of healthy diet and exercise, maintaining emotionally healthy relationships.  Managing anxiety is one of the most importance things you can do to be well and stay healthy.

Anxiety is a neurological response to perceived danger or threat. The limbic system which is in the central part of the brain has a small gland called the amygdala. The amygdala is what I describe as a type the smoke  alarm of our brain. What does a smoke alarm do and what is the purpose of a smoke alarm? It warns us when there is smoke in the house. Whether it’s smoke in the kitchen, or  fire in the middle the night, the smoke alarm warns of  danger. So it is with the amygdala. When we are faced with perceived danger, it sends a message down to our impulsive brainstem and prepares the body for fight, flight, or  freeze as a way of  responding to the danger.

BE MINDFUL OF PHYSICAL RESPONSES 

The brain stem regulates the involuntary muscles in our body such as our heart,  lungs, and reflexes.  When the amygdala gets the message that there is danger, your heart might start pumping faster, your breath might become shallow, and you may impulsively raise your hand or tighten muscles in an attempt to either get away from the danger or to fight it. At the same time your adrenal glands will be pumping out the cortisol hormone as a way to boost energy and to create alertness. If you stay in a constant chronic state of anxiety, and have a constant supply of cortisol being pumped out, your adrenal glands will eventually burn out and you will suffer fatigue symptoms, be lethargic and constantly tired. The key to maintaining wellness and being well emotionally is to practice mindfulness.

PRACTICE CONTROLLED BREATHING

Practicing controlled breathing is a practice of mindfulness. Examples would be being mindful of how we breathe. Noting how short or long your breaths are, is crucial to becoming aware of and reduce anxiety. So practicing some deep breathing when you are becoming aware of your physical reaction to anxiety is probably one of the most easiest and effective methods of reducing anxiety immediately. Deep controlled breathing can be done anywhere and anytime without others around you even realizing what you are doing. One method I have used is the 4-4-4 method. This is breathing in through your nose to the count of four, holding your breath to the counter four, and then slowly blowing your breath out through your mouth to the count of four. I challenge you to try this. Research and science has found this simple method of practiced and controlled breathing will reduce heart rate and blood pressure, and reduce overall anxiety.

GET ADEQUATE SLEEP

One very significant element to reducing anxiety is to get adequate sleep. Research has shown that most Americans do not get enough sleep. I hope to address this topic in more detail in a later post. I believe getting adequate sleep  is one of the most important factors in being well and staying healthy. In my own life, when I don’t get enough sleep,  the next day I feel tired and irritable. There are also phenomenal things happening in the brain when we get seven hours or more of sleep. According to the Nation Institutes of Health the following chart shows recommended sleep times per age groups.

Age Recommended Amount of Sleep

According to this article at the National Institute of Health

“Sleep helps your brain work properly. While you’re sleeping, your brain is preparing for the next day. It’s forming new pathways to help you learn and remember information. Studies show that a good night’s sleep improves learning. Whether you’re learning math, how to play the piano, how to perfect your golf swing, or how to drive a car, sleep helps enhance your learning and problem-solving skills. Sleep also helps you pay attention, make decisions, and be creative.”

MEDITATE ON SCRIPTURE AND PRAY

A spiritual intervention to reducing anxiety is to meditate on scripture verses that speak of peace and quietness,  and those that focus on positive thoughts.  Here are a few of my favorites:

Therefore don’t worry about tomorrow, because tomorrow will worry about itself. Each day has enough trouble of its own. Mat 6:34 HCSB. Don’t worry about anything, but in everything, through prayer and petition with thanksgiving, let your requests be made known to God. Phl 4:6 HCSB

MANAGE WITH DIET AND SUPPLIMENTS

• Dr. Priscilla Slagle, MD has a programs that addresses alternative ways of managing stress and anxiety. Check out her free e-book “The way up is down”

• Suntheanine, the amino acid l-theanine has been helpful to many for assisting in reducing anxiety. Here is a MedPub abstract with info on a clinical study.

• Holy Basil is considered a sacred Indian herb that many have also found to be helpful. Here is a WebMD article on Holy Basil.