3 things that stop anxiety in its tracks
Self-care strategies that work
On this final weekend before the Christmas holidays, I will do things I always put off, like finding last-minute gifts, sending out cards, and packing in more than I can fit in. It’s the time of year when everyone is busy, and anxiety attacks come knocking. Luckily, you're not alone, and there are practical steps you can take to find some much-needed calm amidst the chaos.
Incorporating self-care strategies, such as managing stress, into your life yields dividends during the holidays and in your everyday life. Finding ways to overcome anxiety and fears will help you be more productive, do more of what you love, and have better quality time with your loved ones.
Lately, I’ve found myself experiencing more stress, so I want to share three things I do to help diminish anxiety quickly. These steps can become a valuable ally for you in managing anxiety. I’ve listed them in order of ease of use, at least in my experience.
1. Breathe
The first and easiest thing you can do to relieve anxiety immediately is to slow down and inhale deeply from your abdomen.
Your body’s wisdom knows how to breathe, but we often ignore it under times of mounting stress. Consider this a reminder to stop multiple times daily and breathe deeply. Your breath is a calming, healing force and key to taming anxiety.
Understanding the Link Between Breath and Anxiety
It might sound surprising, but there's a strong connection between the way you breathe and your anxiety levels. You tend to breathe from your upper chest during stressful or anxious times. That can exacerbate feelings of panic and unease. Stop right now and notice where your breath is. At the top of your chest? From deep within your belly? You can switch from where you are to the other and see what you notice.
The Power of Deep, Mindful Breathing
Deep, mindful breathing is a game-changer because it has so many benefits. Focusing on your breath is like hitting the reset button for your nervous system. Those long inhales remind your body that it's safe and reduces the production of stress hormones.
Try this! A simple breathing exercise
You can do this anytime and anywhere. I recommend it often and for as long as you can. You can do this breathing technique while watching TV, sitting at your desk, or before yoga class. It’s great to use whenever you feel anxious or want to feel more grounded and present.
- Inhale deeply through your nose for a count of four, allowing your abdomen to rise as you fill your lungs.
- Hold your breath for a count of four.
- Exhale through your mouth for a count of six, emptying your lungs.
- Pause and repeat this cycle for several rounds, focusing on your breath and releasing tension with each exhale.
- If you are not used to deep breathing, try this sitting, as holding your breath and a flood of oxygen to your brain can make you dizzy.
One day last week, I sat down at my desk and realized I was in the middle of full-blown anxiety. My chest was tight, I couldn’t think straight, and I was worried about everything, including my deadlines. I sat back in my chair and took some deep, slow breaths from deep in my body. This type of breathing shifts your awareness back to the present. The key here is to realize where you are and do something to stop anxiety.
You may benefit from guided sessions if you don’t have results from a few minutes of deep breathing. Follow Megan Poakeart, @earthmagicmeditation, on her YouTube channel. She leads you to your breath in each one. She’s a dear friend and subscriber to The Light in Us, and I always learn from her.
Remember, the power of your breath is yours alone. It is simple, effective, life-changing, and accessible.
2. The Calming Power of Lavender and Other Essential Oils
If I need extra support after deep breathing, I run, yes run, for my lavender essential oil. Essential oils are mandatory in my life because they immediately soothe emotions. They also have therapeutic values, but the quickest way they support you is to help with emotions. Lavender is a powerhouse in creating a calm, tranquil feeling that washes over you when you inhale that lovely floral scent.
Aromatherapy, or using essential oils, is a holistic approach to well-being that has been practiced for centuries. It taps into the remarkable ability of scents and plant power to influence our moods and emotions. And trust me, using essential oils is a game-changer when it comes to managing anxiety. You can create an oasis of peace by harnessing the power of essential oils.
Lavender: Nature's Anxiety Antidote
Lavender is like nature's very own prescription for calm. This oil has been studied extensively for its calming and stress-reducing properties. Just a whiff of this purple beauty can help ease tension, promote relaxation, and even improve sleep quality.
I use my French lavender when I feel over-stressed. A drop on each wrist and at my neck has a calming effect. Diffusing any lavender is highly effective. Also, a lavender linen spray works wonders on your overactive night mind.
Other Essential Oils to Consider
Lavender isn't the only star in the essential oil universe. Other amazing essential oils in the constellation of oils with remarkable calming properties include chamomile, frankincense, and ylang-ylang. Each oil brings a unique aroma and benefits to the table. Curiosity and experimenting with different oils will help you discover what you like the most and which is most supportive for your nervous system.
You can’t go wrong picking an essential oil. Any essential oil from trees is grounding and can help you relax. I hope you’ll try them if you aren’t already a fan of essential oils.
Aromatherapy is a personal journey, so there's no one-size-fits-all approach. Take time, explore, and let the scents guide you toward serenity. And with use over time, you will notice you are calmer, even during stressful times.
If you’re interested in learning more about essential oils, email me for a PDF on how to get started and primary uses.
The last tip will not be a surprise to you.
3. Physical Movement Reduces Anxiety and Stress
When I led sales and marketing for a brand identity firm, I often found myself with a head full of thoughts, ideas, to-dos, and problem-solving how to win an account we wanted. In the busiest times, I tended to get overwhelmed. To clear my head, I took a quick walk around the block. The fresh air and movement helped me look at our opportunities and challenges differently.
Physical movement immediately shifts your mood. When you move your body, whether it's through a brisk walk, a yoga session, QiGong/Tai Chi, any form of martial arts, or even a dance party in your living room, you're releasing endorphins – those feel-good hormones that help reduce anxiety and improve your overall mood. Regular exercise also helps regulate stress hormones, promoting balance and well-being.
Building a Regular Movement Practice
Consistency is the key to reaping the full benefits of physical movement, which is my biggest challenge out of these three tips. I let my everyday tasks take priority during my busiest times. I always return to exercise, but fitting it in when my day is packed is challenging. My favorite exercises are tai chi and qigong, a walk in the park, and dancing around the house.
Exercise is an investment in our well-being and essential to our self-care. With consistency, you’ll experience dividends in reduced anxiety and increased resilience.
The bottom line
The bottom line to all of this is to be your best; you need to manage your anxiety and reduce stress. Breathing, using essential oils, and making time for some form of physical movement will reduce your overall stress and keep you healthier.
If I see you this weekend, I’ll smell of lavender and have my walking shoes on. If you see me pause to breathe, join me! Have a safe, fun, and productive weekend!