Wellness Wednesday: Let's Talk Anxiety

I’m a day late on this one, but in light of World Mental Health Day yesterday, I felt compelled to write about my continuing journey with anxiety. There’s a difference between feeling anxious occasionally, often associated directly with a stressful event, and actually struggling with an anxiety disorder. While there is still a lot of education out there to be had, I’m so glad that the forum to discuss anxiety, depression, and other mood disorders has become so much more open. One quick note, because this is extremely important, I am NOT a mental health professional. This is simply about my particular struggle, how I choose to cope, and a few facts about anxiety, in general. If you think that you struggle with an anxiety disorder, or any mental health disorder for that matter, please, please please seek professional help.

What is an anxiety disorder?

Most of us have been anxious at some point in life, typically when we’re presented with a stressful situation. Once that stressful situation is over, the symptoms generally fade and it’s back to the norm. Those that suffer from an anxiety disorder tend to chronically experience the symptoms associated with their disorder, often unprovoked and lasting for quite some time. This can interfere with that person’s daily life significantly. The Calm Clinic actually has a very comprehensive guide on what anxiety actually is and the different types of anxiety that psychologists have identified. If you’re interested in learning more about the seven types of anxiety disorders, I encourage you to read this: https://www.calmclinic.com/anxiety-guide/main-types. Again, remember that we can all experience these feelings/symptoms once in a while…but if you’re noticing a chronic pattern of anxiety, it’s incredibly important to speak with your doctor and/or a mental health professional.

My struggle.

One could say that I’ve been an “anxious” person almost my entire life. I’m a constant worrier by nature, about things that most people don’t even think about. I started thinking about and fearing really scary things such as death and dying at a very, very young age (like early elementary school). I also worried about things like: my parents getting a divorce, car accidents, or being sick. While most kids dreamed about toy trucks and funny tv shows, I had chronic night terrors or just stayed up in bed planning my escape route if I was involved in a fire or burglary. People would refer to me as a “nervous Nelly,” constantly reminding me that I had nothing to worry about. But I just couldn’t help it. I couldn’t turn those anxious feelings and thoughts off. For me, it helped to be around others because if “something happened” I knew there would be someone there…

It wasn’t until I was just out of college that I really started to experience actual physical symptoms of anxiety in the form of panic attacks. I remember the first time I experienced a panic attack…I thought I was having a heart attack and it literally happened out of nowhere. I couldn’t breathe. My heart was racing. I was shaking uncontrollably. Everything around me was fuzzy. I just kept pacing around because sitting just made it worse. Eventually…after calling my mom and dad crying, I ended up getting it “under control.” These types of panic attacks continued to happen, and eventually, after a surprise ride in an ambulance before a Kenny Chesney concert that I was so excited to go to, I ended up getting a prescription for medication to take whenever I felt like an attack was coming on.

My constant fear of something being wrong with my health, or something wrong with the health of someone else I love, continues to be something I deal with on the reg. I still experience anxiety/panic attacks that come out of the blue, and I’ve somewhat learned how to cope with these. It’s difficult sharing this with others because, I’ve had a hard time coming to terms with it myself. I’ve also feared what other people may think, especially those that still prescribe to the belief that these feelings are completely controllable and in my head. However, I think it’s important for others to know that it’s not just in your head. You’re not alone. I write this for my (potential) future children so that they feel ok to be open about it. And if you don’t struggle with chronic and/or excessive anxiety, then it’s even more important to understand that for those experiencing these symptoms, it’s far from imaginary.

What have I done to naturally try and reduce my anxiety?

As I’ve mentioned, there are various medications that can help someone with their anxiety. It’s best to talk to your doctor about this (sorry…just needed to say that one more time). But, because I’m also someone that tries to be proactive with my health and do whatever I can to naturally heal myself or make it easier to keep my symptoms at bay, I’ve found a few things that have helped me. Also, for those that may not have an anxiety disorder but still struggle with periods of anxiousness, you may find these tips helpful:

Meditation: The power of meditation is all over the news these days. It can help you center yourself. It can help reduce stress. Clear your head. For someone like myself, who is constantly thinking and analyzing everything, it gives me a time to just not think. I’ve found that when I don’t take a few minutes to meditate I feel more anxious throughout the day. I choose to meditate in the morning, but you find what time works best for you. Some choose to meditate when they feel as though stressors around them may trigger something. Others choose to meditate before bed to help fall asleep.

Exercise: The power of physical activity is amazing. It allows you to turn your focus to how healthy and strong your body is. As I’ve gotten into lifting, the feeling of being physically stronger has simultaneously allowed me to feel mentally stronger. Yoga, is a great way to reconnect with your body and your mind, teaching you the importance of mindfulness through your body. While anxiety and/or panic attacks can happen any time, I’ve found that by consistently staying active throughout the day, even walking around aimlessly, helps me to relieve any stressors that may be hanging over my head or lurking in the background. Also, exercise releases endorphins…so, ya there’s that. For some tips on increasing your physical activity levels, check out my Fitting in Fitness blog post.

Eating Well: Of course, I’m a big proponent of nutrition as a form of preventative medicine. Eating an all around healthier diet consisting of proper protein, carbohydrates, and fats, as well as, all of the different micronutrients will help you feel better on the whole. A poor diet is often linked to various mood disorders, so maintaining a well-balanced diet is an essential part of natural management. There are a few foods that have been know to help:

1. - Chamomile Tea: I have a cup every night before I go to bed. While we all process things differently (for example, I don’t really get sleepy after drinking Chamomile but my mother swear by it), I have noticed a difference in anxiousness when I consistently drink it in the evening.
  - Nuts and Leafy Greens: There are various health benefits to both of these, but the magnesium, in my case, has been a major help in allowing me to relax. I also take a magnesium supplement before bed. Quick side note: If you struggle with bowel issues, specifically lack there-of, this may be something that can help with those symptoms as well.
  - Probiotic-Rich foods: Kimchi, Kefir, Kombucha (I love Kevita Lemon Cayenne), Yogurt, etc.: If you haven’t heard by now, the health of your gut is like, a big deal. Everything from digestive to brain function has been linked the health of your gut. Get that in check and I guarantee you’ll start to feel better on the whole. If you don’t think you can get enough in your diet, take a probiotic supplement. I prefer to take mine before going to bed, but others swear by taking it first thing in the morning. Figure out what works for you.
  - Turkey: Ah yes…who isn’t familiar with the annual Thanksgiving Day feast directly followed by every male member of the household asleep on the couch, “watching” golf or football. Maybe that’s just me? Anyway, the reason we all get “turkey-tired” is from the tryptophan, an amino acid that helps produce serotonin, a chemical that helps with mood stabilization. See where I’m going with that…
  - A word on alcohol: Let me tell you, when there’s been a rough day, there’s nothing (ok, almost nothing) like a nice glass of wine to mellow out. And one glass is typically ok. But the tricky thing is, alcohol is a depressant and when consumed in excess, can have quite the opposite effect. If you’ve experienced those “day after drinking” jitters and sense of panic, you know what I’m talking about.

Share your struggles with someone or a couple of other people: Again, this is from personal experience. Obviously, this is very individual and you need to find what works for you. I find comfort in knowing that the people closest to me understand that this is something that I deal with and there may be a time when I need them to “just be there.” They don’t need to ask questions or even talk to me…just holding my hand can do wonders. My dad, mom, sister and husband have been my lifeline throughout this process. Without them, I don’t know what I would have done.
Self Care and Healing Therapies: How we take care of ourselves, both physically and mentally, has a huge impact on our overall health. We get so caught up in our to-do list sometimes, and catering to the needs of others, that we forget to take our own health and happiness into account. There are so many practices that you can do at home or have someone else perform that can help you get into a healthy state of mind: 1) taking epsom salt baths with candles 2) reading 3) massage therapy 4) acupuncture 5) lying down and listening to music. Whatever you do to recharge your system, schedule it in. It matters; to you and to those around you.
My dog: Crazy as it may seem, having a pet has been a huge help when I’ve had anxiety attacks, specifically when I’m home and no one else is around me. He’s comforting, he’s warm, and Chucko refuses to leave my side when he thinks something is wrong. He has been a little nugget of love that, unconditionally stands by me. So basically, he’s right up there with my husband 🙂

Again, these are just a few things that have helped me cope. Everyone has their own way of approaching this struggles, and I totally respect that. I’m always open to hearing about new research and new techniques. I’ve heard wonderful things about the use of essential oils in mood stabilization as well, but I haven’t personally tried it out yet, so if anyone has, comment below! I hope that all my readers were able to get something out of this, even if you don’t struggle with anxiety. I’ll have some lighter posts coming at ya, but I felt like this needed to be shared. Until next time

~Christina