How to deal with Anxiety

While getting to the root cause of our personal relationship with anxiety is a process as unique as we are, there are many steps we can explore that will help us to manage anxiety.

Each of us is, to one degree or another, familiar with the physical and emotional manifestations of anxiety. An entirely natural response of the human body, anxiety and stress protect us in times of danger, encouraging us to fight or flee when a threat arises. While stress and anxiety have enabled us to make our way through the various threats our species has come up against throughout the ages, these inner experiences have reached a point of heightened fervor in this modern day and age – and, in many cases, the threats we encounter today live exclusively in the mind rather than in reality. With infinite distractions available at our fingertips, a quickened pace of living, and numerous other perceived threats arriving at our mental doorstep every day, anxiety has woven itself into our way of being far too pervasively.

Anxiety ranges from occasional bouts of nervousness and fear to paralyzing social anxiety, phobias, and panic attacks. There are many faces of anxiety, which vary from person to person; however, regardless of what shape the experience takes, anxiety is deeply rooted in fear. Whether what we fear is the unknown, rejection, loss of control, or something else, fear hides beneath the surface of the outwardly manifested symptoms of anxiety. While getting to the root cause of our personal relationship with anxiety is a process as unique as we are, there are many steps we can explore that will help us to manage anxiety when (and before) it arises. From simple lifestyle adjustments to more traditional yoga practices, there are a variety of ways to witness and release the waves of anxiety – and to lessen the frequency and intensity of their comings.

Ways to Ease the Waves of Anxiety

Anxiety ebbs and flows like waves, sometimes more persistently and forcefully than other times. In any case, learning to open-heartedly witness and release these inner risings can help us to find a greater sense of inner peace. Adopting general wellness practices that promote overall mental, emotional, and physiological balance is of great benefit, too. So, whether as a preventative measure or when anxiety has already bubbled up to the surface, these are six simple ways we can help to manage our experience of this challenging fear-ridden emotion.

1.    Connect with the body

Anxiety is characterized by a mind that is overrun with fearful or worried thoughts. While there are very clear physiological signs of anxiety as well, we often find ourselves caught up in the mental suffering that this emotion brings. By connecting with the body through a simple body scan, through yoga, or through exercise, we help to lessen the hold that anxiety has over us.

2.    Breathe deeply and mindfully

Simple breathing drawn deeply into the abdomen can help us return to a state of inner harmony by soothing the fight or flight mechanism and engaging our physiological relaxation response. As we breathe into the belly, the physical signs of stress and anxiety begin to lessen, and soon, the mental fear we’re holding lessens too.

3.    Create inner and outer sanctuaries of peace 

Through meditation and mindfulness practice, we can create an inner sanctuary of peace that we can return to anytime we sense that fear or worry is rising. This is an excellent preventative measure against anxiety that can (and should) be practiced even when we’re feeling okay. Practicing mindfulness and mediation when all is well helps us to reconnect with that unshakeable, peaceful center within ourselves when we need it the most.

We can create a sanctuary of peace in the outer world, too. Whether this is a place in the natural world near to where you live or a corner of your room dedicated to relaxation and mindful activity (prayer, meditation, or contemplation, for instance), setting up a peaceful space in your environment will help to soothe you in times of mental flux.

4.    Reduce caffeine, alcohol, and sugar consumption

Various foods contribute to elevated stress and disruption in the body’s endocrine system that can bring havoc to our mental and emotional wellbeing. Caffeine, alcohol, and sugar are a few of the common substances most of us consume without realizing the direct effect they have on our embodiment of peace and wellness. By reducing consumption of these foods and drinks, inner systems, such as blood sugar levels and hormone levels, move into more steady and rhythmic flow.

5.    Eat whole, natural foods

Switching to a whole foods diet and minimizing the consumption of processed foods and refined grains helps to ensure we’re getting all the essential vitamins and minerals required for optimal brain functioning. While a general whole foods diet is helpful in and of itself when diversified, specific nutrients and properties to look out for in foods in an effort to harness greater inner harmony include: magnesium (such as in spinach, Swiss chard, nuts, and seeds), B vitamins (such as in avocado, leafy greens, and whole grains), and probiotics (such as in sauerkraut and kefir).

6.    Reach out for support. 

While there are many steps we can take on our own to mitigate anxiety before and as it arises, we are never alone. As social beings, humans are linked in both subtle and profound ways; and, it is because of these links that we are great support systems for one another. Support can come from a trusted friend or loved one, a teacher, mentor, or therapist, or anyone else you feel safe to explore your experience with. Taking a courageous step to seek out support is a gift to both ourselves and to the person we reach out to as we are each reminded of our shared humanity.

Yoga Practices for Anxiety

1.    Antar Mouna 

The yogic practice of antar mouna is one of cultivating inner silence. By witnessing your thoughts from a place of separation (or as an observer), the hold that anxious thoughts have over us gradually begins to lessen. You can begin the practice by witnessing any external sensory perceptions and then expanding this awareness to encompass rising thoughts and emotions.

2.    Trataka 

A form of meditation practiced in both Hatha and Raja yoga traditions, Trataka is a yogic gazing meditation. By focusing your attention on a single object, whether a candle flame or a flower in blossom, the mind narrows and focuses. Research has found that it is an effective tool in reducing anxiety.

3.    Surya Namaskara 

Surya Namaskara is the Sanskrit term for what we often hear referred to as Sun Salutations. This dynamic yogic practice carries practitioners through a sequence of asanas, engaging the body and focusing the mind as attention is paid to each pose. As we move mindfully through each asana, we connect with both the universal force of energy in everything and the stillness that can be found within that.

4.    Pranayama

In addition to straightforward mindful breathing practices, pranayama is greatly beneficial in drawing us into the present moment and quieting the mind. Pranayama practices are breathing exercises, each with a specific technique to achieve greater inner alignment. Some practices to consider include Nadi Shodana (or Alternate Nostril Breathing), Bhramari (a ‘humming bee’ breathing technique), and Kapalbhati (translating to ‘shining forehead’ pranayama).

One Breath at a Time

Regardless of whichever anxiety-reducing techniques we choose to explore, managing anxiety is a breath by breath process. Why? Because the only place we can ever be is in this very moment and the breath can help to root us more deeply within that. While anxiety draws us into fearful projections of what we worry may happen in the future, our conscious effort to come back to the present moment helps us to tune into the harmony and stillness that rests beneath the uncertainty, worry, and fear. One breath at a time, we reconnect with the reality of each and every moment and with the divine force of energy that loves and supports us throughout our time here.