Easing Anxiety Holistically

Anxiety & Taking Care of You in the Moment

Our mind/body connection is never more obvious than when we’re in a state of anxiety. Fear driven thoughts may bring forward a biochemical response in your body (fast pulse, dry mouth, nausea, shallow breathing, dizziness). Your mind views these symptoms as evidence that something is definitely wrong.

Developing grounding and mindful movement “tricks” may help to reduce anxiety and more quickly bring you to a physical and emotional state of calmness. Practicing some of these, while not in a state of anxiety, may help you to more quickly remember these tips when you feel anxiety coming on. 

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• Affirmations
  Developing some positive messages to repeat when anxiety is looming can help you to feel a sense of being more in control Sometimes that alone can bring an anxiety or panic attack to an end. My favourite one that I keep in my list is “I’ve done this before and I can do this again”, others may include: “I am safe with myself”, “I breathe in calm and breathe out fear”, …​

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• Mindful Breathing
  Bringing your focus to your inhalation and exhalation can help to move your attention from fearful thoughts to being in the present moment. Taking deep breaths notice the first place in your body you feel the air entering and the last space you feel the breath as it leaves the body. Sometimes counting these breaths can further help. Being more present in your physical body can help to ease an anxious mind.
  
  
• Grounding Music
  Music that brings awareness can be really helpful. My personal choice is music with a heavy bass or steady, medium to slow drum beat. Music has a great impact upon the mind and can bring you out of your head and into your body. If you are inspired to move to the music as well, feel the beat through your feet and let it flow through you. Dance off the anxious mind!
  
  
• Ask yourself Questions
  Challenge your fearful thoughts. Is the fear and anxiety that you're feeling about something that is happening now? Or are you projecting fearful thoughts about something that may or may not happen in the future? Is the story that you are telling yourself true? If it is something happening now can you talk with someone or ask them to help you?
  
  
• Movement
  Exercise can be a great way to minimize the anxiety in your head and bring you into your body. It doesn't have to be intense movement, just something that makes you aware of your physical self.
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• Take note of some of the things that can increase anxiety and see if you can shift your day to day lifestyle to exclude or embrace some of them.

Other Articles:
How Craniosacral Therapy can Help Anxiety
​Inhale & Exhale ~ Just Breathe