I was not always an anxious person, but after an ailment diagnosis a couple of years ago, I was quickly overwhelmed with symptoms that were impossible to ignore.
Google termed those symptoms as generalized anxiety disorder. The anxiety attacks quickly took control of my everyday life, making it difficult to function normally.
For more than a year, I suffered bouts of emotional breakdown. I burst into tears unexpectedly, many times in a day. I started to experience very tight sensations on my chest, a racing heart, and feelings of nausea so intense I knew I would black out if I do not quickly lie down.
For that entire year, I was unable to live – and give – my best.
Soon after, I took on a role with zero accountability, and as little stress as possible, to accommodate my anxiety predicament.
For me, it takes mindful meditation, mood enhancers, and adopting new healthy habits to be symptom-free.
Now, I co-manage a webstore and provide consultancy services for agencies.
I regularly explore new things to learn and apply and attempt to take on tasks and projects I have never done before. Being productive is good, but it can easily spiral into keeping busy when I feel determined to test my boundaries. And when that happens, I will be alarmed by an episode of anxiousness.
It is not easy, but by using my “symptom-free tips”, I have been able to manage my anxiety better. I still get anxiety attacks – the most recent just a day back - and I doubt they will ever disappear, but I certainly know how to react more positively already.
When anxiety strikes, here are 10 ways you can do to feel better.
1. Drink water
You may not realize it, but not drinking enough water can make your anxiety symptoms worse. Dehydration can cause heart palpitations. This can lead to feelings of panic, which may trigger an anxiety attack.
Take a few minutes to relax and drink a large glass of water and see if you feel any better.
2. Walk it off
Sometimes, when you are at a place where it is impossible to lie down, drop what you are doing and take a walk.
I realize I get anxious easily when I have not moved away from my desk for hours, and walking seems to be working effectively for me.
Studies have shown that a walk outside in the fresh air can also improve your well-being.
3. Write it out
One of the worst aspects of anxiety is not knowing why you feel nervous in the first place.
You could be lying comfortably in the comforts of your own bed and still feel worried for absolutely no reason.
That is when writing can help. It can be an effective way to explore how you feel.
If you are not a pen-and paper person, simply use your phone and type out notes of your thoughts and feelings. Read them when you feel better. Reflect on what could be the trigger and read up on how to manage them.
4. Use fragrance
Lavender is well-known for its calming properties. Keep a small bottle of lavender essential oil at hand.
Geranium is another essential oil that you can use for emotional balance and mental focus. Apply a blended concoction on your pulse points and deeply inhale the scent when you have anxious thoughts brewing.
If you practice mindfulness or meditation, try smelling lavender or geranium during these sessions. Over time, you will associate the feeling of relaxation with scents, making it even more effective when you apply them on your body.
5. Talk to someone who gets it
If your feelings of anxiety are making it hard to function, you should speak to a health professional. But talking to a trusted friend or confidante can help, too.
They might have a new hack that you can try, or they can point out something that might have acted as a trigger.
Above all, it is just nice to confide in someone who knows how it feels to be in my shoes.
6. Find a mantra
I use positive affirmations every day to help manage my mood. I also have a different mantra that I repeat to myself when I am feeling anxious.
I will tell myself, “I think I have too much to do. All I need is some rest.” This helps me feel calm, especially when I am on the verge of a panic attack.
I also remind myself that I have survived these attacks on my own in the past, and assure myself that everything will be fine, if I am patient with myself.
7. Have some alone time
Having alone time is essential for me, as it helps me relax, rest and recharge.
When you are feeling anxious, find a reason to be alone. Staying home all day for weeks with my children, I clean my bedroom and re-arrange my work desk when I feel anxious during this lockdown period.
8. Turn off your phone
Being constantly plugged in is a modern-day curse that we all need to learn to live with, what more with increased video-conferencing like Zoom and Google Meet.
Do not be afraid to turn off your gadgets once a week. Inform your partner if need be and use those few hours to disconnect and enjoy a foot soak with a book.
These are lovely little ways to have some alone time to rest without seeming rude.
9. Have a bath
Do you find that your anxious thoughts are taking a toll on you both physically and mentally? This is common, and it can be a vicious cycle, making it hard to relax if your body is tense.
A hot shower with body scrub using Geranium Pink Himalayan salts is great for kneading your tensed muscles, which can also help relax your mind.
10. Eat something you enjoy
I can get so wrapped up in my day at work that I forget to eat anything until two in the afternoon. It is a careless mistake to make, and I often only remember to eat because I start to experience feelings of fear or worry that time is running out to complete my tasks.
Low blood sugar can make you feel nervous, irritable, and anxious. Eat a well-balanced meal with protein, carbohydrates, and vegetables.
An occasional delicious treat of your favorite chocolate indulgence can also do wonders.
Controlling anxiety takes time
There is no quick fix for anxiety, and remedies may often feel like an uphill struggle.
You may find that some of these hacks work for you right away, and others may have no effect at all, but the important thing is to keep trying.
Giving in to feelings of anxiety by retreating from the world keeps me back from living and giving my best. Continuing to search for solutions and working on amazing essentials like mood scents are key to my recovery.
Practice makes perfect, so do not stop trying to find ways that work for you.
Elma is an Organizational Specialist by day and a Mood Scientist by heart. Visit her website.
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