Breathing deeper – best ways to cope with anxiety during stressful times

by Ana Brown, mental health content writer, B.A Psychology. Reviewed by Dr. Pascale Piron, Psy.D., M.A., LCPC.

I seriously cannot remember a time in my life when I can honestly say I did not experience anxiety at some level. I hope you can, but if you feel that you and I may share some of the same symptoms of anxiety, during stressful times, then this blog is for you, from my heart to yours.

The great news is that, today, we have many different options readily available to us; to treat anxiety related symptoms and help you deal with changes in life, especially the unpredictable ones and live a more fulfilling life without worrying if you will have an anxiety attack while attending your child school piano recital, or pass out while saying your wedding vowels. I can’t say that I passed out at my wedding, but I can assure you that stress related generalized anxiety disorder robbed me of many amazing moments in my life, where I could not be emotionally present or my physical anxiety symptoms made it impossible for me to fully enjoy myself as I deserved. Let’s dig deeper into how to manage anxiety symptoms and how to live with anxiety every day according to mental health professionals.

According to the Mayo Clinic “anxiety is a symptom of a stress response.”

“Anxiety may be a piece of the puzzle, but not the whole picture”

Ana Brown

Well, in today’s society it’s pretty much impossible to live without stress, reasonably speaking. But mental health professionals believe it is possible to try and manage your stress levels and subsequently anxiety as a response. We can learn how to identify anxiety triggers, recognize when an anxiety attack is about to happen, learn self-care for anxiety, along with coping strategies for anxiety and learn when to seek professional treatment for anxiety. A good start is creating an anxiety management plan. Planning for me, it’s like drinking water. Essential. And yes, planning ahead does reduce stress levels.

COMMON SYMPTOMS OF GENERALIZED ANXIETY DISORDER INCLUDES BUT IS NOT LIMITED TO:

* Excessively worrying about daily issues

*Trouble relaxing

*Startle easily

*Fatigue

*Headaches, muscle aches, or unexplained aches

*Difficulties in concentrating

*Excessive sweating

*Irritability

*School or work underperformance

*Racing heart beats

*Changes in breathing patterns (shallow breathing)

These are just some of the common anxiety symptoms, but every individual has their own set of anxiety indicators. Some people may have specific types of anxiety related to specific situations. I have experienced different types of anxiety, in different times in my life. As circumstances change, stress levels go up or down, anxiety can subside or increase. I love routine and, in some instances, routine is just not possible, hence the importance of creating an anxiety management plan to keep yourself in a healthy functional pattern. Techniques and strategies designed by mental health care providers can prevent anxiety symptoms from escalating to a debilitating stage.

CREATING AN ANXIETY MANAGEMENT PLAN:

• FOCUS ON YOURSELF: List 5 positive traits (ex: kindness, integrity, generosity) you like about yourself. Remembering who we are, helps us get centered and ready to identify our anxiety triggers. Self-empowerment is crucial in helping us get through anxiety symptoms. If you know who you are, you may develop more self-control during anxiety or panic attacks, decreasing the intensity of negative feelings and symptoms associated with anxiety disorders.
• IDENTIFYING YOUR TRIGGERS: this is one of the most effective ways to start managing your anxiety symptoms before their onset. You cannot stop a car without the breaks. Pay attention to your pattern of thinking prior to an anxiety attack. Keep a record of what were your thoughts, places and perhaps conversations that happened prior to recognizing the onset of an anxiety attack.
• LEARN BREATHING EXERCISES FOR ANXIETY: One very common breathing exercise for anxiety, that you can actually do daily regardless of when you find yourself exposed to one of your anxiety triggers. The 4 8 7 technique, inhale for 4 seconds, hold for 7 seconds and exhale for 8 seconds. This may help you regulate your breathing patterns that get disrupted during anxiety attacks.
• HEALTHY DIET TO EASE ANXIETY: Studies by Health Harvard Education Health Harvard Education shows nutritional strategies to ease anxiety as well as others, have shown that a diet rich in high protein, (if you don’t have any dietary restrictions), veggies, fruits and some specific foods such as seeds, nuts, whole grains and so many others, can boost the release of neurotransmitters such as dopamine and serotonin, regulating “feel good” feelings, moods and emotions.
• YOGA FOR ANXIETY RELIEF: The control breathing and postures, promote a deep connection between body and mind. If you are into yoga, the Pranayama breathing technique utilizing deep diaphragmatic breathing can stimulate the vagus nerve and consequently calm your nervous system.
• CREATE AN EMERGENCY LIST: This helped me so much, when I realized I was not alone, and I could reach for help in case of an emergency. Feeling connected with family and friends can enhance your community resources and reduce the feelings of isolation. Your inner circle can make a huge difference on your stress levels.

In addition to the self – care plan, according to experts there are many different specific and effective techniques that can be used to overcoming generalized anxiety disorder. These are often used during an anxiety attack and can significantly reduce the symptoms.

GROUNDING TECHNIQUES FOR COPING WITH ANXIETY EVERY DAY:

• 54321 TECHNIQUE: Once you have recognized the symptoms of anxiety creeping in, after understanding what triggers your stress, you may use this common technique which suggests you identify 5 things you can hear, 4 things you can see, 3 things you can touch while sitting, 2 things you can smell and 1 thing you can taste. These steps will ground you in the present moment and help you shift your focus from intrusive thoughts to your actual and real surroundings.
• 333 RULE: If you feel that 54321 may not be the best fit during an anxiety or panic attack, you may try the 333 Rule which is similar but involves moving your body. You name 3 things you can see, 3 sounds you can hear and move 3 parts of your body (move your arms or legs or reach out to objects around you). As it may not eliminate all your symptoms, it may calm you down until you can ask for help.

WHEN TO SEEK PROFESSIONAL HELP FOR ANXIETY DISORDERS

If your anxiety symptoms are preventing you from living your normal life, performing your daily tasks at work, at home, creating isolation, it’s time to search for a professional health care provider to help you start your plan to manage anxiety symptoms and reduce stress levels.

If you can’t fight stress because it’s just part of your life, learning to embrace and accept what is possible at this time, with the help of your community and/or a health care professional, it will only improve your journey and restore some peace in your heart. You don’t have to do this alone. Reach out to people you trust, there is no embarrassment in accepting that worrying is part of the human condition. The trick is learning what truly deserves our full attention, the “pick your battles” mode. We all deserve to live according to our personal standards for happiness and fulfillment.

Learning to let go of your past or the need to control your future, will bring you to a state of mindfulness where you can finally breath deeper.

Be well. Be safe. Be yourself.

Always with love,

AB

Helpful links:

EMERGE PSYCHOLOGICAL GROUP: Emerge Psychological Group

The National Institute of Mental Health: The National Institute of Mental Health

National Mental Health Anxiety Hotline: (866)903-3787

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