Today we're talking all things anxiety - we all feel anxious during our lives, but suffering from an anxiety disorder can be quite different.
It can be consuming, overwhelming and not to mention FILLED with shame - and often misunderstood
My anxiety started as a child, I think mostly living with neurodiversity in a world that was not built for people like me. Everything was harder for me, and I felt it was my fault.
I remember always being filled with anxiety when we had to go anywhere, I always worried about doing or saying something wrong.
As I got older the anxiety changed as well, I was diagnosed with an anxiety disorder at 25, after having my first child and severe post partum depression.
As time has gone on, I've become much more self aware and learned techniques and habits that help me manage (for the most part) and I wanted to share this with you in hopes of helping someone else.
Anxiety By definition:
(1) apprehensive uneasiness or nervousness usually over an impending or anticipated ill : a state of being anxious
(2) medical : an abnormal and overwhelming sense of apprehension and fear often marked by physical signs (such as tension, sweating, and increased pulse rate), by doubt concerning the reality and nature of the threat, and by self-doubt about one's capacity to cope with it.
(taken from Anxiety Definition & Meaning - Merriam-Webster)
Examples of anxiety disorders include: generalized anxiety disorder, social anxiety disorder (social phobia), specific phobias and separation anxiety disorder to name a few.
The most common symptoms are:
Feeling nervous, restless or tense
Having a sense of impending danger, panic or doom
Having an increased heart rate
Breathing rapidly (hyperventilation)
Sweating
Trembling
Feeling weak or tired
Trouble concentrating or thinking about anything other than the present worry
Having trouble sleeping
Experiencing gastrointestinal (GI) problems
Having difficulty controlling worry
Having the urge to avoid things that trigger anxiety
panic attacks
So what causes anxiety?
These are some risk factors that can increase your chance of having an anxiety disorder.
Genetics - family history can increase your chances
Trauma/Abuse
other mental health disorders
Personality traits
Stress/Chronic stress
drugs/alcohol
A couple of months ago I reached out to my network, asking those that have experienced anxiety to describe it to me....here's what we came up with.
Anxiety is...
I've put together a list of different things you can try when experiencing anxiety, a lot of them I use or have used in the past to try and manage my anxiety.
As always, if you're struggling, please reach out to someone or you can text/call 9-8-8
I hope you can find something in here that will help you!
Understanding your triggers Learning the people, places and situations that trigger your anxiety, this helps you better plan on how to manage your anxiety in these situations
Grounding 5,4,3,2,1 exercise This one can be really helpful in the midst of a panic attack, or when you're having a hard time managing your anxiety.
3. Breathing exercises
There are so many methods and exercises out there, here is one that's easy to remember and you can literally do it anywhere.
4. Meditation, mindfulness or body scan
There are a million different mediation techniques that can help. I think the benefit of mindfulness and meditation spreads far beyond anxiety.
It helps with sleep, stress reduction, increases self awareness etc.
5. Circle of control
There are so many thigs we can worry about in our lives, but not everything is within our control.
The idea behind this is that you should only be giving energy to that within your control.
List out everything causing you stress, anxiety - then move them into what you can and cannot control.
This one has been SO helpful to me, in letting go of trying to control everything and focusing on the things I am able to actually control.
6. Walk, get outside - GO!
I'm sure you have heard it a million times, but its true.
Get your ass outside and go for a walk, hug a tree or put your feet in the grass.
It reduces stress, helps ground you, improves mood.
7. journaling
I LOVE writing...when I say it has helped me in my personal journey of recovery I mean it.
Writing can be used as an amazing tool in therapy, managing stress, anxiety and depression.
You can write lists, write about your day, or use my favorite....writing prompts.
Thanks for taking the time to read my blog! I hope you found something useful you can take with you.
Be well,
Danielle xo
Disclaimer: I am not a doctor, I'm sharing my own personal lived experience with Mental Illness and knowledge I've gained. If you are struggling with your mental health I recommend reaching out to a medical professional.
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