Written by: Shuchita Dua, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Although it can at first seem like an impossibility, regulating anxiety has become essential in today's tumultuous and fast-paced reality. Statistics on the WHO website show that post-COVID-19 pandemic, the number of people with anxiety disorders grew from about 298 million people affected to 374 million, which is about a 25% increase, with a total of 4.675% of the global population affected. A concerning number indeed.
Now take a pause and picture a world where anxiety no longer holds you hostage! As we confront a world marked by constant change, it is important to understand that anxiety is a natural and common emotional response to life's challenges and uncertainties. Where dealing with and struggling with anxiety has become an integral part of our daily lives, it's essential to acknowledge that feeling anxious is a natural part of the human experience.
The uncertain times we currently navigate demand that we embrace anxiety management as an intrinsic component of our lifestyle. It's essential to understand that we have the power to break free from its grip as long as we can embrace it as a normal emotion, allowing ourselves to destigmatize it and reduce self-judgment.
By accepting anxiety as a regular aspect of life, we can develop a healthier relationship with this emotion, paving the way for growth and resilience.
Allow me, as I delve into How you can cultivate anxiety resilience by adopting simple lifestyle changes, to transform anxiety from a dominating force into a manageable aspect of your existence.
1. Fuel your mental resilience with nutrition
To truly master the art of managing anxiety, you must start with the very core of your existence – your body. Therefore, your first step towards managing anxiety begins with what you put on your plate and the choices you make when it comes to nourishment. It's not merely about what you eat, but rather a holistic approach.
A well-balanced diet, enriched with whole foods, is like the bedrock of a strong building. Just as a solid foundation supports the entire structure, the nutrients in whole foods provide essential support for your mental well-being. Fresh produce and lean proteins, combined with a colourful array of vegetables, fruits, and wholesome grains, offer a symphony of nutrients that your brain craves.
However, it's not only about what to include but also about what to avoid. Excessive sugar and processed foods are the treacherous pitfalls on this journey. These culinary culprits can trigger wild mood swings and pave the way for those pesky anxious thoughts to creep in. They create a rollercoaster of highs and lows, leaving you feeling emotionally vulnerable and mentally unsteady.
In essence, consider your plate as the canvas upon which you can craft the masterpiece of your mental resilience. Choose a diet rich in whole, unprocessed foods to provide the necessary building blocks for your brain to thrive, maintain emotional equilibrium and bolster your ability to face anxiety head-on, setting the stage for a life where anxiety no longer holds sway.
2. Exercise for mental strength
Exercise isn't a mere tool for achieving physical fitness; it's your ultimate stress-buster. Engaging in various physical activities, whether it's the serenity of yoga, the invigorating rhythm of running, or the simple act of taking a daily walk, unleashes a cascade of positive effects on your mental and emotional well-being.
When you exercise, you're nurturing your mental resilience. Physical activity triggers the release of endorphins, often referred to as the body's "feel-good" hormones. These natural mood elevators act as a shield against the encroaching stressors in your life and flood your system with a sense of elation and well-being, helping you navigate the daily challenges with greater ease.
But it doesn't end there! Exercise is not just about boosting the "feel-good" hormones; it's also about reigning in the stress hormones that can wreak havoc on your mental state. The physical exertion of exercise helps to regulate the secretion of cortisol, the primary stress hormone. By keeping stress hormones in check, you're essentially building a fortified wall against the relentless pressures of life.
In essence, exercise becomes your sanctuary of mental rejuvenation. It's your escape from the hustle and bustle of daily existence, a time when you can recalibrate your emotional compass. Whether it's the meditative quality of yoga, the exhilaration of a run, or the simplicity of a daily walk, adopt physical activity and earn your ticket to a calmer, more resilient mind. A ticket to the declaration that anxiety cannot and will not hold you captive and that you are in control of your well-being.
3. Aim for quality sleep
The significance of a good night's sleep in managing anxiety cannot be overstated. It's not merely a luxury; it's a powerful ally in nurturing your emotional well-being. Something that we tend to take very lightly, but the research-proven fact is that poor sleep patterns can tip the scales in favour of anxiety, leaving you feeling emotionally unmoored.
Here’s why: Think of sleep as a reset button for your mind. It's during those restful hours that your brain processes the events of the day, consolidates memories, and rejuvenates itself. But when your sleep is disrupted or insufficient, it's as if that reset button malfunctions and the day's residue lingers, clouding your emotional balance.
To harness the restorative power of sleep, it's crucial to establish a consistent sleep schedule because your body thrives on routine, and having a set bedtime and wake-up time reinforces your circadian rhythm, ensuring that you get the most out of your slumber.
Also, it’s not just the sleep routine, it’s also creating an equally crucial bedtime routine. Your bedtime routine is your sanctuary, a time to unwind and soothe your senses. Whether it involves reading a calming book, practising relaxation techniques, or savouring a warm, caffeine-free beverage, this routine signals to your body that it's time to transition from the chaos of the day to the serenity of the night.
So remember, sleep isn't a passive activity; it's an active contributor to your mental resilience. By prioritizing a consistent sleep schedule and establishing a bedtime routine, you are unlocking the door to a world where anxiety no longer finds fertile ground. It's a testament to the fact that you have the power to set the stage for a peaceful night's rest and, in turn, a more balanced and anxiety-resistant life.
4. Discover inner peace through relaxation techniques
In the tumultuous dance of daily life, the ability to find stillness becomes your secret weapon against anxiety.
Relaxation techniques, those gentle yet potent practices, offer you the tools to calm your nervous system, soothing the tempest of anxiety that can swirl around you.
Take, for instance, the art of deep breathing. It's a profound and immediate way to shift your focus from the whirlwind of stress to the calm centre within you. Deep breaths, inhaled slowly and deliberately, provide a direct path to your parasympathetic nervous system, the regulator of the 'rest and digest' response. This simple act helps reduce heart rate and blood pressure, washing away the anxiety that may have accumulated during the day.
Incorporate the Box Breathing technique, a mindful practice that encompasses four equal-length breaths. Inhale deeply for a count of four, hold for four, exhale for four, and pause for four before repeating. This method not only engages your body's relaxation response but also hones your focus, allowing you to stay in the present moment. You’ll find more details about it on my Instagram handles @reprogramonline and @reprogramwithshuchita.
Progressive muscle relaxation is another powerful technique in your arsenal. By systematically tensing and relaxing muscle groups, you release the physical tension stored in your body. This practice not only eases the physical manifestations of anxiety, like muscle stiffness but also signals to your mind that it's time to unwind.
Choose the relaxation technique(s) that best resonates with you and incorporate it in your lifestyle to watch it become your loyal companion in the journey of anxiety management.
Relaxation techniques serve as a lifeline to serenity, counteracting the pervasive tension that anxiety can cast over your life. You're in charge of your inner peace, so create an oasis of calm amidst the storm, and let anxiety's grip loosen gently but powerfully.
5. Master the art of mindfulness
At its core, mindfulness is about being fully present in the moment without judgment. It empowers you to observe your thoughts and emotions without succumbing to their turbulent currents. Instead of allowing anxious thoughts to sweep you away, mindfulness encourages you to stay with the emotion, letting it pass like a transient cloud, before feeling the need to act on it. A practice often referred to as “bursting the anxiety clouds” or “watching the anxiety clouds" float away on their
own, cultivates self-awareness and teaches you to burst the anxiety clouds and watch them dissipate or to let them float away on their own, returning you to a state of serenity.
Incorporating mindfulness into your daily life is a commitment to your mental well-being. By embracing mindfulness, you are charting a course towards a life where anxiety no longer dictates your responses. You are claiming the power to observe, to pause, and to choose your actions consciously. This is the essence of taking charge of your mental landscape, ensuring that anxiety remains a fleeting visitor and not a permanent resident. Therefore in the chaotic ebb and flow of life, practicing mindfulness can emerge as your anchor.
6. Be mindful of caffeine and alcohol consumption
In our quest for mental equilibrium, it's imperative to navigate the terrain of substances with mindfulness. While caffeine and alcohol are prevalent in our daily lives, they carry the potential to magnify anxiety when consumed carelessly. As you tread this path, the key lies in maintaining a delicate balance in their consumption, ensuring they do not hijack your tranquillity.
Caffeine, often considered a societal elixir, can be a double-edged sword. While it can provide an immediate energy boost and sharpen your focus, it can also stoke the embers of anxiety by stimulating your nervous system and triggering the release of stress hormones. Similarly, alcohol, when not approached with prudence, can become a formidable adversary to your emotional balance too. It may offer a temporary escape, but its effects are transient and often give way to heightened anxiety.
To manage your emotional well-being, it's vital to maintain moderation in consumption. By being mindful of your limits and recognizing that they can exacerbate anxiety, you are safeguarding your mental resilience, steering clear of turbulent waters and towards a more tranquil and self-controlled existence.
7. Leverage your support network
In the realm of anxiety, you need not carry the weight on your shoulders alone. Turn to your trusted circle of supportive friends, understanding family members, or professionals well-versed in the intricacies of anxiety and emotional well-being. Their empathy and validation are the pillars upon which you can bolster your inner strength.
These compassionate individuals serve as beacons of hope in the tumultuous sea of anxiety. They provide more than just support; they validate your experiences, reminding you that your feelings are real and your struggles are acknowledged.
Sharing your journey with your support network lightens the load, reinforcing your resilience and reminding you that you are never alone in your battle against anxiety. They are the unwavering pillars upon which you can lean when the waves of anxiety surge. In their presence, you find the affirmation that you are valued and understood and that you have the strength to weather the storms of anxiety.
8. Preserve your autonomy against anxiety, set your boundaries
In the realm of anxiety, regaining control over your life becomes a potent means of defense. Independence serves as a formidable tool against anxiety, rekindling your sense of self-control. This independence is about erecting boundaries and reclaiming the right to make your own decisions.
By setting clear and defined limits, you send a powerful message that your choices, actions, and decisions are sovereign territory, not to be invaded by anxiety or external influences. They empower you to chart your course, make decisions aligned with your values, and assert your will. This act of autonomy is a direct challenge to anxiety's encroachment.
In essence, boundaries are your armor, an assertion of your strength and a declaration that anxiety does not hold the power to dictate your choices. By setting boundaries and making your own decisions, you are reaffirming your control over your life, asserting that you are the captain of your destiny, and anxiety is but a fleeting visitor in your narrative.
9. Defeat anxiety's silent partner – Emotional abuse
In the complex tapestry of anxiety management as a lifestyle choice, addressing the insidious nature of emotional abuse is paramount. Recognizing that emotional abuse is a contributing factor to anxiety is the first step toward breaking free from its suffocating grip.
Emotional abuse, often lurking in the shadows, leaves profound imprints on your emotional well-being. It thrives on criticism, isolation, gaslighting, and the shift of blame, each of which gradually chips away at your self-worth. As you navigate this path, it's essential to speak up against these toxic behaviours and manage their impact on your life.
Recognize that your voice is a potent tool in this battle. Speak up against emotional abuse, whether it be with the abuser or seeking help from professionals, is an assertion of your right to live free from the shackles of anxiety. Managing the effects of emotional abuse involves acknowledging the pain, confronting it head-on, and, where necessary, seeking the support of experts in trauma and emotional well-being.
Speaking up against emotional abuse is your declaration that you possess the strength to speak your truth and reclaim your mental and emotional well-being, creating a life where anxiety no longer reigns supreme.
10. Consider professional support and educate yourself
As you embrace anxiety management as a lifestyle choice, one of the most pivotal steps is to educate yourself about the intricacies of anxiety. But in the quest for understanding, it's equally essential to recognize the boundaries of self-diagnosis and the invaluable role of expert guidance.
Educating yourself about anxiety management is a source of empowerment. It equips you with the tools to comprehend the nuances of your emotional landscape, allowing you to identify triggers, coping mechanisms, and self-care strategies. However, it's important to tread carefully and refrain from self-diagnosis. Anxiety is a complex realm, and professional expertise is often needed to accurately pinpoint its various facets.
In your journey, consider consulting an expert in anxiety and mental health. A good professional will provide you with tailored insights, evidence-based strategies, and support that align with your unique needs.
Remember that seeking expert guidance is not a sign of weakness but a declaration of your commitment to your well-being. It is a step towards a life where anxiety is understood, managed, and no longer defines your existence. In your pursuit of resilience and tranquillity, knowledge is your ally, and professional support is your compass on the path to a life where anxiety takes its rightful place as a manageable aspect of your journey, not a determinant of your destiny.
In conclusion, managing anxiety is an ongoing journey marked by hope and empowerment. By embracing strategies such as nourishing your body with a balanced diet, prioritizing exercise, and adopting mindfulness, you can transform anxiety into resilience. Remember to set boundaries, seek support when needed, and educate yourself, making your emotional well-being a top priority. Take the first step by incorporating at least any two of these strategies into your daily routine, knowing that it's a path to a more fulfilling and tranquil life where anxiety no longer holds sway.
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Shuchita Dua, Executive Contributor Brainz Magazine
Shuchita Dua is a seasoned psychologist with over 15 years of expertise in clinical interventions, specialising in lifelong mental health and emotional intelligence. She is dedicated to fostering positive, strength-based approaches for individuals facing challenges in various aspects of life. Shuchita's innovative individual and group intervention programs have earned her national and international acclaim, making her a distinguished figure in the field.
