Welcome to the heartbeat of Integrative Counsel, our blog where tranquility meets transformation. This is your sanctuary for insights and wisdom on nurturing a harmonious connection between mind, body, and spirit.
[vc_row][vc_column][vc_column_text]Anxiety comes in waves that can crash upon your shore just as quickly as they recede into the horizon. It can muddle your perception, cloud your judgment, and interrupt even the most meticulous of plans. Bouts of anxiety can appear to come from nowhere, and it’s not always easy to recognize your triggers. We all have to cope with our anxieties, but that necessitates learning how. Here are six ways to manage your anxiety when it boils to the surface.
Stop whatever it is you’re doing, and take a deep breath. If you’re at work, take a five-minute break. If you’re driving on the highway, pull into a rest stop. In the throes of anxiety, there can be intense pressure to keep pushing, even to the detriment of your physical, mental, and spiritual health. Making a conscious decision to slow down, be mindful, and loosen your attachment to control sends the message to your body that you are safe.
Make your immediate field of vision when you’re having an anxiety attack safe, soothing, and beautiful. If you feel like the environment around you is unsafe, soothing your anxiety is going to be an uphill battle. In order to escape the cycle of escalation, anxiety, and panic, it requires taming the chaos both internal and external. This can be something that maintains the aesthetics of your environment like cleaning your house or throwing the trash out of your car, or it can be something that transforms it into something novel like putting up a piece of art. Beautifying your immediate surroundings can do miraculous things for your mental state, and calm the storm within.
The inner critic of an anxiety-fueled brain can be cutthroat to the point of exhaustion. It can be productive and enlightening to interrogate the stories you tell yourself when you’re struggling with anxiety. We can make any situation feel like a catastrophe if we tell the wrong story, and you owe it to yourself to be gentle.
It can be easier for people who regularly face issues of anxiety to treat it as a fact of life, rather than a result of the complicated processes of their conscious mind. Your anxiety does not exist in a vacuum separate from your history and feelings. When you feel anxious, it’s important to recognize and identify the external and internal circumstances that brought you to that anxiety. What was the sequence of events that brought you into a panic, and how does that tie into the anxieties that you’ve felt in your past? Remembering your circumstances is vital to achieving both self-knowledge, and self-compassion.
The connection between mind and body is inescapable. It helps to release all that pent up energy that your anxiety has built up by running up and down the stairs, doing jumping jacks, dancing wildly to your favorite songs, anything that is high energy and will allow you to release the excess energy that is fighting against you.
Don’t give your anxiety the power to take you away from your relationships, community, spirituality, creativity, or any value that you feel most connected to. When experiencing random bouts of anxiety, controlled breathing is one of the first tools I reach for. To do this, breathe slowly, and use your diaphragm. Slowly breathe into your chest, and then breathe out. Then, breathe into your ribs, and breathe out. Finally, breathe all the way into your stomach, take an extra sip, and then breathe all the way out. Repeat this until you feel calmer.
[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column width=”1/4″][vc_single_image image=”3777″][/vc_column][vc_column width=”3/4″][vc_column_text]Sunny Ebsary is a writer and singer-songwriter from Tampa, FL. When he’s not sing-songwriting or just regular writing, he’s probably drinking water with a lot of ice, having a staring contest with his cat, or giving people great ideas. You can listen to Sunny’s music here.[/vc_column_text][/vc_column][/vc_row]
June 1, 2022
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