My journey with anxiety has been a challenging but transformative experience. There were
times when anxiety felt all-consuming, impacting every aspect of my life and leaving me feeling overwhelmed and lost. I vividly remember the days when my heart would race, my mind would spiral, and it seemed impossible to find any peace. But through dedication, self-compassion, and the discovery of effective strategies, I've learned to manage my anxiety and find a sense of calm.
Here are five tips that have been instrumental in my healing journey, and I hope they can support you on yours.
1. Learning to Sit with the Anxiety
One of the most powerful tools I discovered was learning to sit with my anxiety rather than trying to fight or avoid it. This means acknowledging the anxiety when it arises, allowing myself to feel it without judgment, and understanding that it is a temporary state. By sitting with the anxiety, I’ve learned to reduce its power over me.
When I feel anxiety creeping in, I find a quiet place to sit. I close my eyes, take deep breaths, and focus on the physical sensations of anxiety in my body. Instead of resisting, I tell myself it’s okay to feel anxious and that it will pass. This practice has helped me build resilience and a deeper understanding of my emotional state.
2. Accepting That You Cannot Control Anxiety
One of the hardest lessons was realizing that I couldn’t control my anxiety completely, but I could control my response to it. This acceptance helped me stop wasting energy on trying to eliminate anxiety and instead focus on managing it.
When anxiety arises, I remind myself that it’s a natural response to stress and that it's okay to feel this way. I practice letting go of the need to control every aspect of my emotional state and instead focus on activities that make me feel grounded, like journaling or taking a mindful walk.
3. Activating the Parasympathetic Response
Understanding how to activate my parasympathetic nervous system, which promotes relaxation, has been crucial. Techniques like deep breathing, progressive muscle relaxation, and certain yoga poses help trigger this response.
I regularly practice the 4-7-8 breathing technique: inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This method quickly calms my nervous system and reduces anxiety, allowing me to feel more centered and relaxed.
4. Embracing Rest as a Necessity, Not a Luxury
For a long time, I viewed rest as something I needed to earn rather than a vital component of my well-being. Learning to embrace rest as necessary has been transformative in my anxiety healing journey.
I now schedule regular rest periods into my day, whether it’s a short nap, a relaxing bath, or simply sitting in silence for a few minutes. Recognizing that rest is essential for my mental and physical health has helped me feel more balanced and less anxious.
5. Challenging the Inner Negative Voice
A critical part of my healing was recognizing that the inner negative voice was not truly my own but a manifestation of my fears and insecurities. Learning to challenge and reframe these negative thoughts has been essential.
When my inner critic tells me I’m not good enough or that I’ll fail, I consciously counter these thoughts with positive affirmations or evidence of my past successes. By consistently challenging this voice, I’ve been able to reduce its impact on my self-esteem and anxiety levels.
Healing from anxiety is a journey, and these tips have been incredibly valuable in my personal experience. If you would like more support on your anxiety healing journey, I invite you to check out my comprehensive Anxiety Healing Guide. With over 70 pages and more than 5 worksheets, this guide offers practical skills and exercises to help you work through and heal your experience with anxiety.
Remember, you are not alone in this, and with the right tools and support, you can find peace and resilience.
Sending love,
Dr. Carly
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