The Anxiety Tool Kit

by Theresa Rose 7 days ago in anxiety

Naturally Balancing the Mind

The Anxiety Tool Kit

Anxiety is a very physical representation of a mental experience.  It is yet another validation that our thoughts and emotions are not separate from the physical body and do not merely exist in a magical ether.

Anxiety feels like a fear, or even panic state of being, that may be the result of a past emotional trauma (like a PTSD situation) or the fear of future events and feelings of powerlessness.  The actual recipe for anxiety can have its origins rooted in many contributing dimensions of life, but it's like fearing the future will turn out like the past or performing less than perfect for the world.  

The physical symptoms that may be experienced include, but are not limited to, digestive imbalance, butterflies in the belly or cramps, a general compressed or tight feeling in the body, the feeling of a pounding or racing heart beat, shortness of breath, internal shaking or trembling, blood pressure increase and insomnia. 

Your body seemingly goes into a fight-or-flight response whether the chase by the tiger is real or imagined.  These symptoms can be quite paralyzing and debilitating to the sufferer and can come as a seemingly sudden and brief wave or be a prolonged episode of stress.  Both should be discussed with your doctor.

In the interim, and for self-empowerment and management, there may be some helpful and simple techniques to employ during an anxiety episode.  I have found that I can easily use these tools at almost any time that I find anxiety creeping into my present moment and stealing my day.  The sooner I catch it, the easier it is to contain the inferno of fear.

Taking a long, slow, deep breath can balance your blood as well as your mind.  Make sure that you exhale fully and completely, and even more slowly than the inhale.  You may find it helpful to repeat this a few times while taking care not to hyperventilate or overdo the inhale.  Integrating a prayer or meditation may serve your practice.

A sedentary lifestyle will increase the frequency of anxiety and gentle motion or exercise routine is immensely helpful.  This can be as simple as cleaning in silence without distractions or yoga poses or walking in nature.  Both provide biochemical processes in the body that produce the chemicals that can enhance the feeling of peace.

You can try visualizations as well.  Close your eyes and feel your feet without looking at them. Picture, in my mind's eye, your feet touching the floor.  Then ask yourself what the floor or ground feels like.  These simple tricks may help bring you into the present moment and current reality.  This is similar to grounding or earthing.  Earthing would allow you to stand barefoot in rocks or grass, but if you cannot do that, the breathing and visualization may help.

Along with earthing and visualizations, you may try the use of a weighted blanket for anxiety management.  This has proven to be a powerful tool as it may enhance feelings of security.  If you find that you do well with loads of blankets when you sleep, regardless of temperature, you may find that a weighted blanket feels like a hug.

 

​Nutrients can be effective for the management of anxiety.  Having appropriate vitamin D levels, eating healthy fats, and reducing fast-acting carbohydrates in the diet can be a great and positive way to impact your anxiety levels. 

 

Incorporating foods  such as blueberries, almonds, oatmeal, bananas, fermented foods, and chamomile tea may also help reduce the intensity and frequency of this condition.  Providing vitamins, minerals, and trace elements into your diet in the form of nutrient-rich whole foods and supplements.

The gut-brain connection is proving to be far more important than originally considered and balancing the microbiome can be beneficial to your mental  and emotion states. We may be able to enhance the function of the gut by incorporating a probiotic supplement in combination with an appropriate amount of fiber.  The fiber is necessary for the full effect of the probiotic and, thereby, B-vitamins can be produced.  This can produce a calming effect on the nervous system.

Chamomile tea or essential oils for aroma therapy can be simple and effective for your anxiety tool kit as well.  These two elements can be quite soothing and calming.

Managing anxiety can be challenging and requires some self-love, self-awareness, and patience.  Quick fixes and cures don't exist in healing, but once you learn some tools to help yourself and adopt some nutrient-rich dietary patterns, it can be very helpful to your long-term process.  With some simple things to help, you may not feel as powerless and just maybe, it may help you gain a little bit of balance and peace in your mind and your life.

anxiety
Read next: Never In the Cover of Night