Anxiety is like a bird’s nest, where you’ll find a mix of both organic and human-made materials. The organic material can comprise of many things – biological and physiological causes, and generational (family) patterns being a few. Human-made material can be societal and environmental factors, social media, unresolved trauma, financial concerns and other life events.
And can this nest grow. On the outside, you can see its detailed structure, but when you peer inside, the material is intertwined with one another.
And that’s how anxiety goes. You can have a beautifully put together life. But until we take a closer look at the sum of our nest, i.e. what creates our feelings of dread, fear, and uneasiness, including its duration and intensity, it’ll be much more difficult to pick apart and analyze as we get older.
I have had a relationship with anxiety for most of my life. I even look back at the memories of my childhood where some experiences were more likely the result of such emotion. Though, it wasn’t until I got older that it began to take hold of many areas of my life, mainly because I had zero clue how to understand it, let alone how to work with anxiety, so I ran from it.
Today, I cultivate a healthier relationship with the natural human response that is anxiety. Through years of struggle, I have created a laundry list of helpful tools that keep me grounded. These tools can be extremely beneficial to those looking for some guidance, especially if your bird’s nest has been growing for quite some time, too.
These can go into greater detail, but for now, here are quick, natural, holistic, and even free ways to work with anxiety:
Regulate blood sugar. This can be done with or without tools like a CGM (continuous glucose monitor). Aim to have a balanced meal of proteins, fats, and carbs. Try not to skip a meal or go long periods of time without eating. Eat greens and take ACV before a meal heavy in carbs. Never eat carbs or sugars by themselves.
Get some sunlight. Light is healing, and too many spend their entire waking days inside. Step outside, close your eyes and bask in the sun’s rays, even for just a few moments.
Drink herbal tea. Some of the best tea for anxiety includes chamomile, passional flower, lemon balm, and skullcap to calm thoughts.
Go for a walk. Light movement is a sure way to create ease in the body.
Exercise. Find what feels good, and run with it.
Check in with your thoughts. I do this through meditation. I throw on soothing music, no vocals, and anchor my attention to the breath through the rise and fall of my stomach. If I’m constantly being pulled to thoughts, I see this as guidance and remind myself to access the tools that ground me throughout the day.
Just stop. If you’re constantly busy, unrestrained feelings will follow. Take a pause, and drop back into the present moment.
Take L-theanine. Naturally derived from green tea, I pair this amino acid with my coffee or on an empty stomach to combat jitters and promote relaxation.
Watch your caffeine intake. This stimulant instantly activates your nervous system and can match the energy you’re already feeling. So, if you’re feeling on edge, it’ll most likely add fuel to that fire.
Butterfly tap. This bi-lateral tapping in an alternating rhythm can be a great therapeutic exercise.
Self massage. Because of the many acupressure points in the foot stimulating circulation and relaxation, I like to wind down at night with a foot and leg massage.
Supplement magnesium. Stress can deplete your levels and most people are deficient in this important nutrient. I take magnesium glycinate before bedtime and it has made a whirlwind of a difference. Be sure to find a reputable source.
Take ashwagandha. Studies have shown this powerful adaptogen can help reduce stress and anxiety. I take it almost every morning before breakfast.
Find a good probiotic. Feeding our good bugs can indeed improve mood. If the gut is in good standing, supplementing a probiotic can help modulate the gut-brain axis. I have been working with mild gut dysbiosis, and slowly incorporating a gentle probiotic has done wonders.
Connect. We live in a world with severed connections to others and to ourselves. The key to a healthy life is one where we find harmony in this. Whether it be a warm hug with a loved one or complimenting yourself in the mirror, find what feels good.
Watch an inspiring video. I love me some TEDx Talks on YouTube. A captivating speaker can help shift my perspective and remind me of my potential.
Journal. Separating from thought and seeing them on paper helps to understand that you are not your thoughts.
Shake it off. Somatic exercises for anxiety can include dancing, shaking, and jumping. Because anxiety mobilizes the body to respond to a stressor, matching this energy through somatic movement can help “burn off” excess energy.
Incorporate breathwork. Shallow breathing is known to increase feelings of panic. Working with my breath was truly a game changer. I enjoy the 4-7-8 breathing technique which involves breathing in for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds.
Face it. Depending on the circumstance, avoiding whatever it is will make these feelings grow stronger. Our current world is built on comfort. If it’s your comfort zone you’re stuck in, learn to accept the pain of stepping out of it. It’ll get easier. But please, don’t rush it either. Find your window of tolerance.
Laugh it off. Most of our anxieties are irrational. Instead of attaching, release it through laughter.
Thank the anxiety. It is trying to keep you safe. The mind and body look to maintain balance. Anxiety is simply an alarm calling on you to take action.
Feel the anxiety. Sit with it. Welcome it. Name it. Locate it. Then, let go of it.
Recognize that its origin could be complex. Sometimes, intense emotions don’t even start with us. They can come from years of generational pain. Instead of trying to constantly solve a problem, lean into the idea that it didn’t start with you. Put down what you’re carrying.
Don’t take life so seriously. In the grand scheme of things, we only have so much time in these bodies. Life is working for us! Can you soften to this reality?
I feel one of the biggest signs you are recovering from anxiety is when you can befriend it. This emotion is part of the reason we take action and motivates us to resolve issues effectively. Public speakers use anxiety as a tool to propel them on stage and perform! It’s when we fight it, that it becomes an enemy rather than an ally.
It’s when you start identifying less with your emotions that you begin shifting identities towards acceptance, love, and growth.
A big supporter of yours,
– Jess
No Comments