Anxiety – Small Changes That Make a Big Difference

Start Living Again!

When the first time I felt that ominous cloud of anxiety come over me I was thirteen years old and on a bus going to school. My stop was coming up and it was time to ring the bell. I still remember to this very day, the pain in my stomach, heart palpitations and irrational fear of standing up and exiting the bus.

Impending doom hit me from nowhere. I was frozen with fear of standing up and walking past other people to the exit doors. If the bus were empty, I think it would have been different. Unfortunately it never was.

This anxiety with public transit continued after that first day for years. In fact I recall avoiding the bus and opting to walk 40 minutes to and from school daily instead. No anxiety, no worrying about someone looking at me on the bus and most of all no need to ring that bell. I justified it by telling others that I preferred the exercise, and the bus was too crowded. I got away with that for years.

I am someone who knows the frustration and internal agony of anxiety very well. Believe me.

An anxiety disorder can be unbearable to those who suffer from it. Living with this disorder can limit social activities, physical activities, relationships, and prevent us from living a normal and fulfilling life.

Anxiety doesn’t only affect those who have it, it most often times affects loved ones as well. Relationships can be impacted, work unendurable, and parenting can take its toll.

It’s unrelenting with its symptoms and unobjective with whom it affects.

Through my life experiences, education and speaking to professionals I have accumulated many ways to tackle the symptoms. Mostly through trial and error.

Many individuals prefer a natural and organic way to ward off symptoms while some choose medication. It’s a personal preference and a personal need. Whichever method you choose to alleviate symptoms, there are also simple changes in addition that can make a significant difference

Symptoms of Anxiety

Symptoms vary from person to person, and literally day to day. I have researched and experienced many of the trademark symptoms and listed them below. Sufferers can experience these symptoms everyday or even several times a day.

1. Stomach pain
2. Rapid heartbeat or heart palpitations
3. Feeling intense fear
4. Feeling like something bad is going to happen
5. Avoiding social situations or fear of talking to others
6. Fear of embarrassing yourself, speaking out or looking bad
7. Intense fear of confrontation, avoiding at all costs
8. Difficulty sleeping
9. Gastrointestinal problems
10. Inability to control obsessive worry
11. Avoiding certain places that invoke negative feelings
12. Avoiding public venues
13. Perspiring
14. Feeling weak or shaky
15. Brain fog and confusion
16. Shortness of breath or hyperventilation
17. Trembling
18. Feeling faint or dizzy
19. Shivering and teeth chattering like you are extremely cold
20. Feeling loss of control or like your going ‘crazy’

This list is by no means exhaustive, but hopefully it will give you a clear idea on the large spectrum of an anxiety disorder.

Please note that if symptoms are severe it’s important to seek medical attention. Anxiety disorders are physiological. Medical treatment may be necessary and can be very effective.

There are many simple everyday steps and calming strategies to follow:

1. Get a physical to rule out any physiological conditions that could be causing the anxiety
2. Research and understand anxiety
3. Exercise, go for long walks, or nature hikes can be extremely therapeutic
4. Aromatherapy and essential oils
5. Take up meditation, mindfulness or yoga
6. Limit caffeine and alcohol
7. Light candles
8. Journal your feelings, no holds barred, it can be quite cathartic
9. Listen to your mood and watch a movie that will feel good
10. Work on a financial plan, controlling one area of your life will be motivational
11. Start a good book
12. Make a simple to do list and be strict with it
13. Find a creative outlet, paint, take an online course, learn a musical instrument, learn to cook, learn to make sushi
14. Eat healthy, buy a cookbook and practice new recipes
15. Minimize the clutter from your home, living clutter free will increase positive feelings
16. Write out day trip lists
17. Practice good sleep hygiene, a regular sleep habit will keep you on track emotionally
18. Wake up early
19. Juice lots and eat more greens — buy a one serving Magic Bullet or a blender if needed
20. Treat yourself well, wrap yourself in a blanket, drink tea
21. Accept it, keep in mind that it is physiological, you are not losing control, it will pass and you are stronger than it

There are various methods to either eliminate or significantly reduce mild to debilitating anxiety. Choose the options that work best or are realistic for you. Maintain consistency and treat yourself well.

There is nothing wrong with saying ‘you are not yourself today’, wrap a blanket around you, drink a hot tea and read or write or watch a movie..

You deserve self care, often times we are so busy taking care of others that we forget ourselves. If you find that your anxiety symptoms are not eased, and if you notice it interfering with daily life then there is no shame in seeing a health care provider. There is also endless information on line, educating yourself on this disorder can feel quite powerful and resolute.

Do I still have anxiety?

Yes, absolutely….and most likely for the rest of my life. That is why it’s so important for me to follow these steps to minimize or ward off the dreadful symptoms whenever possible. It is vital to understand what those symptoms are and exactly what an anxiety disorder is in order to move forward and enjoy life once again.

Know it.. Own it.. Understand it.. Control it…