Do you know anxiety doesn’t always manifest itself in panic attacks?
It can, but it doesn’t always.
Anxiety is cunning. In the beginning it quietly whispers doubt in the mind. Through a soft convincing voice, seeds of doubt are planted and watered with insecurity.
It lies to its’ victim. It tells them that they can’t do “that” (whatever their “that” is). It tells them they are unable, that they are paralyzed, that they are weak and have no power.
After some time, those seeds of doubt, become weeds of worry. These weeds are planted deep in the ground of the mind and sometimes the roots go deep enough to penetrate the heart. This weed of worry begins to bloom into fear. The smell of fear then dictates different areas of life trying to keep the victim from living.
The victim then turns to isolation for comfort. Anxiety has made them believe that no one understands and that they are alone in this pain. This isolation eventually waters the emotional garden, which in turn, produces more sprouts of fear.
In time, the individual’s garden of negativity resides in the heart, the mind and when left un-checked, it tries to take hold of the individual’s spirit. When it gets a hold of the spirit, anxiety makes life feel hopeless and impossible. The individual may find that they are irritable, fighting irrational thoughts, habitually avoiding people/things, unknowingly grinding their teeth and/or tensing their muscles, physically restless, striving for perfection among many other behaviors.
This is the unfortunate reality of anxiety.
Here is the good news. There is hope.
In this garden there is fertile ground for health. I want to offer you a few simple tips to start preparing the ground for healthy growth.
Here are 7 tips to help those who suffer from anxiety.
1. Take a deep breath. This deep breath shifts from a flight or fight response and activates the relaxation response in your body. Breathe in through your nose (for four counts), hold your breath (for four counts) and then exhale out of your mouth (for four counts). As you breathe, think of positive things– visualize yourself inhaling peace, love, rest, calm and releasing negative thoughts and feelings as you exhale. Visualize worry, fear and doubt exiting your body as you exhale.
2. Say positive things and think on them. Pray, quote scripture or a saying that is encouraging to your spirit. (2 Tim 1:7 “For God did not give me a spirit of fear but of power, love and sound mind).
3. Change your scenery. If you’re in the grocery store or at work, just step outside for a moment to take a few deep breaths. Take in the fresh air. Or change whatever task you’re working on and do something that doesn’t take much effort (when possible).
4. Stay social and active. You can do both of these at the same time. Meet a friend and go for a walk, bicycle ride or some form of exercise.
5. Make sure you are feeding your mind and spirit positivity. Say positive words, be around positive people, do positive things, watch positive shows, read positive books.
6. Look for solutions. If you know the stresses that trigger your anxiety, make a list of each one and write down a/all possible solution(s) for each trigger.
7. Reach out for help. Find a professional who can help you manage your anxiety. There are many knowledgable professionals that can help you. If you don’t find someone compatible at first appointment, don’t give up, keep looking. It’s never too late to get help and it may take a visit or two to find someone you really want to work with.
You can join me here for a FREE live Webinar “Getting Transparent about Anxiety and Depression” December 19th @ 8pm EST. CLICK HERE to register for free.
***If you can’t make the live webinar but would like to watch the webinar, register here to receive an email with access to the playback.