A topic I want to touch on today is Anxiety.

Is this something you struggle with?

Have you ever felt a sense of fear, panic, or overwhelm - even when you know it’s not rational?

Extreme fear makes us freeze, but what happens when that fear never goes away? For people who are anxious, scared or fearful, everyday tasks can feel impossible.

Learning how to get rid of anxiety is essential to living a normal life. You have goals and dreams to achieve. You want to live a full life, not be tied down by hesitation and fear.

Before you can learn how to get rid of anxiety, you first have to understand what it is.

In short, anxiety is excessive, persistent fear or worry in non-threatening situations. The causes of anxiety aren’t always clear and they can be different from person to person.

Anxiety is human emotion characterised by feelings of worry, fear, and apprehension about future events, situations, or uncertainties. It is a normal response to stress and can even be helpful in certain situations, as it helps us stay alert and focused in potentially dangerous or challenging circumstances.

However, when anxiety becomes excessive, overwhelming, and persistent, it may develop into an anxiety disorder. Anxiety disorders are a group of mental health conditions that can significantly impact a person's daily life, causing distress and interfering with their ability to function normally.

Some common symptoms of anxiety may include:

Excessive worrying: Constant, excessive, and uncontrollable worry about various aspects of life, even when there is little or no reason to worry.

Restlessness: Feeling on edge, agitated, or unable to relax.

Fatigue: Feeling tired and drained due to ongoing stress and worry.

Difficulty concentrating: Trouble focusing or concentrating on tasks due to anxious thoughts and feelings.

Irritability: Becoming easily annoyed or frustrated, often without a clear reason.

Muscle tension: Experiencing physical symptoms like muscle tension, aches, or headaches.

Sleep disturbances: Difficulty falling asleep or staying asleep due to anxious thoughts.

Remember, everyone deals with fear differently. You may never get rid of fear entirely, but you can learn how to handle anxiety so that it doesn’t control your life.

Here are some tips to help if this resonates with you today;

PRACTICE MINDFULNESS AND DEEP BREATHING

Mindfulness involves being fully present in the moment and accepting your thoughts and feelings without judgement. Deep breathing exercises can help you relax and calm your nervous system. When you notice anxiety creeping in, take a moment to focus on your breath. Breathe in slowly and deeply through your nose, hold it for a few seconds, and then exhale slowly through your mouth. Repeat this several times to help ease anxious feelings.

IDENTIFY AND CHALLENGE THE NEGATIVE THOUGHTS

Start by becoming aware of the negative thoughts that trigger anxiety. Pay attention to the situations or triggers that lead to anxious feelings and thoughts. Write down these thoughts in a journal, noting the specific circumstances surrounding them.

Once you've identified a negative thought, ask yourself if there is concrete evidence to support it.

Is it a fact, an assumption or fear?

Often, anxiety-driven thoughts are based on assumptions and may not have a solid basis in reality.

CUT OUT THE HABITS

Your mind and your physical body are deeply connected – cigarettes, alcohol and caffeine are bad news for people with anxiety. Nicotine and caffeine are both stimulants that cause increased heart rate and blood pressure. Alcohol is a depressant, so it’s often followed by a “crash” that leaves you feeling worse than before. Alcohol can also mask the real cause of your anxiety – and to truly discover how to get rid of anxiety, you have to face the cause head-on.

TAKE CARE OF YOUR BODY

Eating healthy and exercising are also vital ways to get rid of anxiety. Cut back on simple and processed carbohydrates like sweets, cereal, soft drinks and white bread. These cause a spike in your blood sugar that can make you anxious. Load up on whole grains, vegetables and legumes instead. Exercise is also key. Find a workout you enjoy, like CrossFit (my favourite!) yoga, dance or even just walking the dog. Exercise, especially outdoors or with a social group, is key to reducing anxiety.

Last but not least.. TRY THE ROCKING CHAIR METHOD

The rocking chair method is easy: Picture yourself at 85 years old, in your rocking chair, reflecting on your life. Imagine you did whatever it is that makes you anxious; maybe it’s changing careers, learning to fly a helicopter or taking a trip somewhere new. How do you feel? What’s your life been like as a result of the decision? Then examine how your life looks without achieving the thing that makes you anxious or fearful. Do you look back and feel like you missed out? Do you have regrets or sadness? Once you become more fearful of not taking action, discovering how to get rid of anxiety feels less daunting.

Most of us look for what’s wrong in our world. When we look for what’s wrong, we’ll always find it.

However, there is plenty of what’s right in the world as well – and nature can remind us of this. Perhaps that’s why studies have found being in nature for as little as 10 minutes can reduce stress and anxiety. Go for a walk, do some gardening or even simply sit outside for a few minutes

 A change of scenery and fresh air is also one of the best ways to get rid of anxiety.

Don’t beat yourself up for feeling anxious. Everyone experiences anxiety at some point in their lives and the goal is to handle it successfully so it does not negatively impact your overall happiness.

"Fear does not prevent death. It prevents life." - Naguib Mahfouz

If I can help you further on this matter, please don’t hesitate to reach out.

Have a great week !