How To Ease Anxiety and Feel More Peaceful

In our busy day to day lives, it’s not uncommon for us to experience feelings of anxiety and worry. However, with the uncertainty of living through the COVID-19 pandemic, anxiety is impacting us more than ever. It’s only natural to feel worried when the world feels unfamiliar. But when left unchecked, anxiety can have a debilitating effect on our well-being.

With this in mind, we’ve put together a list of strategies to help you deal with any anxiety you might be feeling. Living with anxiety is not fun, but the good news is that there are simple, effective ways to restore a feeling of calm to your mind. Read on to learn how.

*Photo by* *Aleksandr Ledogorov* on *Unsplash*

What is anxiety?

Worry and stress are unfortunate symptoms of the challenges of modern life, but they’re usually quite normal. We worry about work pressures, taking exams, paying our bills - and the list goes on. But usually, once the issue that was troubling us is resolved, the worry goes away.

An anxiety disorder is different in that there isn’t always a specific event that causes the anxiety to occur. Prolonged feelings of anxiety can make managing everyday tasks incredibly difficult.

Anxiety can present differently for everyone, but some of the common symptoms can include:

increased heart rate
rapid breathing
feeling nervous or panicky
inability to concentrate
feeling tense or irritable
sweating
upset stomach

For a more thorough explanation of anxiety and its symptoms, visit Beyond Blue.

Strategies to ease anxiety

If anxiety has been taking a toll on your life, don’t despair. These simple strategies can help to ease your anxiety and learn to manage those anxious feelings.

Start With Your Breath

When a person is feeling anxious, it’s common to take very shallow breaths. This can lead to hyperventilation - and the struggle to breathe can make us feel as though we’re dying. It’s a terrible, panicky feeling - but taking a few minutes to practice deep, controlled breathing can really help. During an episode of an anxiety, your brain is in fight-or-flight mode. Focusing on taking slow and controlled breaths sends a message to your nervous system to calm down.

Try breathing in for 4 counts and breathing out for 4 counts for 5 minutes total. It may feel hard to take nice, deep breaths initially but keep going. This technique is one that will become more effective when practised regularly. Try taking 5 minutes out of each day to focus on your breathing - even when you’re not feeling particularly anxious. You’ll be surprised how powerful this can be to your overall well-being.

Write Down Your WORRIES - and then challenge them

A problem that feels enormous in your head can seem much less daunting when written down. So if you’re finding it difficult to turn off those swirling thoughts, grab a pen and paper (or use Notes on your phone) and write down each worry. This is great when you’re finding it difficult to sleep, and the simple act of writing your worries down can stop them from keeping you awake.

Once those fears are on paper, you might want to question how real or true they are. Challenge your negative thought patterns - are things really that bad? And if they are, what is the worst thing that could happen? Often, you can gain some perspective and think of workable solutions to what is bothering you.

Try asking yourself the following questions about your worries:

Is this worry realistic?
Is this really likely to happen?
If the worst possible outcome happens, what would be so bad about that?
Could I handle that?
What might I do?
If something bad happens, what might that mean about me?
Is this really true or does it just seem that way?
What might I do to prepare for whatever may happen?

Take a walk or do some yoga

There’s no denying that physical exercise can be an incredible mental circuit breaker. If you feel trapped in a spiral of anxious thoughts, putting on your runners and going for a walk outside can help. Fresh air, sunshine and diverting your focus can ease anxious feelings, and encourage your nervous system to produce more endorphins - sometimes known as the “feel-good chemical.”

Yoga is also a great option as it couples gentle movement with focus on the breath which is so important for restoring calm. Try an online class with our beautiful instructor, Sylvia. A regular yoga practice has many benefits including increased flexibility, energy and strength, and it encourages mindfulness which has been proven to promote calm.

Try Aromatherapy

Essential oils can be a useful tool to support the mood of yourself and your environment.When we inhale an essential oil, it travels through our olfactory system via the nasal cavity and into the limbic part of the brain. The limbic system supports the functions of emotions, behaviours, motivation and memory. Essential oils can influence your nervous and immune systems, hormones and our mental and emotional health. To discover more about the benefits of essential oils, check out our post on aromatherapy here.

Don’t suffer in silence

If anxiety is impacting your ability to cope with life, please know that you are not alone. These strategies are designed to ease anxiety, but sometimes more help is needed. Please visit your trusted GP to learn about the options available to you. Remember, there is no shame in asking for help, and with the right care, you can learn to manage your anxiety, and live a full and joyful life.