How to Cope With Anxiety

Anxiety is a normal and mostly helpful reaction from our nervous system to a possible danger. Our body is telling us, to be alert and ready to do the needful, to be safe and sound. It is connected to a part of our autonomic nervous system connected to the fight, flight or freeze reaction. Usually we quickly get back from a state of anxiety or alertness to a state of ease. A healthy nervous system is a resilient nervous system.

In today’s modern and fast-paced world, there is an increasing number of people suffering from anxiety over a prolonged period of time. The once helpful reaction becomes a life-limiting disorder. The range goes from constant worrying to severe panic attacks, phobias, or social anxiety. For the person in distress, it is important to know, that he or she is not alone with these sensations and helps as well as a cure is possible.

Some signs of anxiety might include the following:

1. fast heartbeat
2. sweating
3. quick and shallow breathing up to hyperventilation
4. unable to function normally
5. difficulty to focus or concentrate
6. trembling of weakness

A lot of people feel ashamed, cause the issue causing the anxiety attack might be

age-inappropriate or way too insignificant to cause the severe attack.

But there is nothing to be ashamed of. It is an autonomic physical reaction.

The first step is to get a  proper check-up done. Once it is clear there is no other physical issue leading to the sensations, further steps can be taken. Most people do not seek help and are suffering alone. Seeking help from a professional coach or counselor can bring a lot of ease. Each person has a different form of anxiety and through sharing and talking, a professional coach can gain a deeper understanding and provide guidance.

Physical exercise

Anxiety is causing tension in the muscles and the intense experience is stored in the muscle memories.  Physical exercise helps us, to release trapped energy from within the body. Yoga and mindfulness-based practices support this further, by adding self-knowledge and increased physical awareness.

Vagus nerve

the vagus nerve has two branches: Ventral (front) and dorsal (back).

The Ventral branch is responsible to bring us back into a state of being relaxed. The dorsal branch brings us into a state of freeze.

There are specific exercises to activate the ventral branch of the vagus nerve. Speak with your health professional or coach about it and receive guidance.

Breath

By being aware of initial symptoms of anxiety, we can ease them with the breath.

Gentle prologued exhalation can do wonders. It calms the nervous system and brings us out of the fight, flight or freeze mode in to a state of being receptive and relaxed again.

Sense into the sole of your feel (grounding) and

Inhale for a count of 4 and exhale to a count of 8.

Repeat till you feel at ease.

Inner and outer resources

By focussing on the anxiety, life might become all about the anxiety. By shifting focus to resources, we might find empowerment from within in.

An inner resource can be the breath or vivid memory of a happy moment which we can retrieve into. We can learn to form an energetic anchor with a happy memory and recall it in times of need. An outer resource might be a coach, a dear friend, or music.

Resources are individual, everything that works for you is allowed.

Some More things to look into

1. Sleep pattern
2. Healthy diet
3. Reducing stimulating substances: Coffee, Smoking, Alcohol ect.
4. Mediation ( with severe anxiety Pranayama is a first step before mediation can be approached.
5. Conscious relaxation techniques.

You are not alone. Do not feel ashamed and seek help.