It’s estimated that over 18% of people in the United States suffer with anxiety. In Canada the number is closer to 12%, but 25% of people are likely to suffer from at least one anxiety disorder in their lifetime. It seems that everywhere you go, people are talking about anxiety.
On social media, which skews to a slightly younger demographic, it is commonplace for users to openly discuss their anxiety. What was once kept private has now become an open discussion, which in itself can ease the burden suffered by those afflicted.
Anxiety is a natural response to stress which can be mild, but if the feelings are extreme and affect the quality of your life or your health then it is a more serious disorder.
Action – The moment that you feel anxiety, try to step back and analyze what you are thinking about. It is likely to be a future event or possibility that hasn’t happened yet. Worries about money, health, the economy or the safety of yourself and your family can escalate in your mind until you experience the physical responses of stress. These include rapid heartbeat, shallow and rapid breath, sweating, trembling, and an inability to concentrate.
When anxiety sweeps over you, it’s crucial to recognize that it is happening and not to get lost in the moment. Learning to deepen the breath is a good way to break the cycle. Until you are aware that it is happening, you will be unable to stop the momentum and your health can suffer.
Steps – Everyone is unique and only you know what your triggers are and what works to calm yourself down. By focusing on one or two ways to break the cycle, you can retrain your mind to stay present and deal with situations that are actually happening, not imagined ones that you can’t control. Getting more oxygen into your body and brain is a good place to start. If you are hyperventilating, there is no way that you can remain calm and objective.
Step back from wherever you are and do something that will get you back into this moment. Physically jump up and down or give your body a shake. Animals do this when they need to release stress, and it works to make you conscious of where you are. Then focus on your breath and on getting air deep into your lungs. These two simple steps may be enough to break the pattern and allow you to feel in control.
Why It Makes You Feel Better – Shallow breathing can lead to a buildup of carbon dioxide in the body. Deep breathing encourages oxygen exchange, which can lead to a slower heart rate and reduced blood pressure. This can instantly change you mood and have long-lasting results on overall health.
If you find that you are feeling anxious and you are breathing only into the upper part of your chest, make an effort to expand the diaphragm and allow air to reach the deepest part of the lungs. This may be enough to restore a sense of calm as your body begins to relax.
Example – If you have ever watched a scary movie, you may notice that fear can make you hold your breath. Anxiety is like that, but, unlike fear, it is a chronic condition that isn’t related to a specific threat. It is difficult to get away from it for that reason.
If you are suffering from anxiety or stress, it’s important to seek help. There are many organizations that can help you, and most doctors can recommend steps for you to take. In the meantime, try to breathe more deeply and reconnect with your body. By getting out of your mind, you have a fighting chance to get away from debilitating thoughts.