Overcoming Anxiety’s Grip: My Journey to Reclaim My Life
I wasn’t always an anxious person, but after a depression diagnosis 6 years ago, I was quickly overwhelmed with symptoms that became hard to ignore. As if depression wasn’t enough, my doctor diagnosed me with generalized anxiety disorder. Soon, it seeped into every aspect of my life, making it impossible to function normally.
I lived in fear of having to talk to strangers. I started to experience anxiety attacks, a racing heart, and feelings of nausea so intense that I avoided socializing in public places like bars and restaurants. For an entire year, I was unable to work at all. When I decided to try working again, I took on a part-time role with zero responsibility and as little stress as possible to accommodate my anxiety disorder.
It took years of medication, therapy, and finding new healthy habits, but I can now say that I’m symptom-free almost every day. Now I run my own freelance writing business. After being so afraid of public spaces, I now have the confidence to network with complete strangers, interview others live on the internet, and share my own personal video content on a daily basis. I regularly speak on podcasts and Instagram Live broadcasts, and attend events in places I’ve never been before because I’ve finally got my anxiety under control.
Being held back for so long has made me even more determined to test my boundaries and reach my goals in spite of my anxiety. It wasn’t easy, but by working with my doctor and learning some tricks, I’ve been able to manage my anxiety. I still have symptoms of anxiety, and I doubt they’ll ever leave me permanently — I’ve just honed my skills and learned how to react more positively.
Tackling Anxiety Head-On: Your Toolkit for Calm
Anxiety can be a relentless beast, but with the right strategies in your arsenal, you can tame it. Here are some of the most effective techniques I’ve discovered to calm my racing mind and soothe my anxious body:
Ditch the Caffeine
Caffeine is well-known as an anxiety inducer. But for me, drinking coffee has become such a habit that I often forget how sensitive I am to it. When I’m feeling anxious or I’m anticipating those feelings — like before I use public transportation — I always make a conscious decision to stop drinking caffeine. This goes for caffeinated soft drinks too. Cutting back on caffeine can make a huge difference in managing my anxiety levels.
Move Your Body
Exercise may calm anxiety in two ways. Firstly, it decreases levels of stress hormones within the body. Secondly, it makes me focus on the task of exercising, and this can distract me from ruminative thoughts. In 2022, researchers found that people who followed a 12-week exercise program saw a reduction in symptoms of depression and anxiety compared with those who did no exercise. The exercise group did cardiorespiratory and resistance training, and those who exercised to a higher intensity saw greater improvements in anxiety scores than those who did lower intensity activity.
Find Your Zen with Yoga
Yoga may be a particularly beneficial form of exercise for anxiety. One review found that yoga decreased heart rate, blood pressure, and cortisol levels — cortisol being the hormone involved in the fight-or-flight fear response. Yoga also leads to a decrease in symptoms of depression and anxiety, and it reduces levels of molecules called cytokines in the blood. The immune system releases cytokines in response to stress, and chronically high cytokine levels can cause long-term inflammation and other negative health effects.
Let Music Soothe Your Soul
Music may activate reward systems in the brain that increase feelings of pleasure and alleviate stress and anxiety. One review concluded that symptoms of anxiety improve while people are listening to music. However, it’s unclear whether the effects last longer than the activity. A 2016 study found that music preference was the most important factor in reducing stress levels, so finding your favorite tunes could be an effective short-term remedy for anxiety.
Embrace Mindfulness and Meditation
Mindfulness is a popular form of meditation that encourages a person to focus on feelings, thoughts, or bodily sensations in the present moment. This can help distract from ruminative thoughts and other negative thought patterns. Guided imagery is another type of meditation that involves mentally visualizing peaceful scenes to promote relaxation. One study found that a 9-week guided imagery and music program significantly improved stress management and well-being compared to a control group.
Breathe Deeply
Diaphragmatic breathing, also known as deep breathing, is a simple yet powerful technique for reducing anxiety. A 2017 study found that this type of deep breathing reduces cortisol levels in healthy adults. To practice, sit or lie down comfortably, close your eyes, and focus on taking slow, deep breaths from your diaphragm. Inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. Repeat this cycle several times.
Conquering Procrastination and Alcohol Cravings
Feelings of anxiety can often lead to procrastination, as I’ve learned the hard way. Putting off important tasks or projects to temporarily avoid stress often results in a last-minute rush to complete them before a deadline, causing even greater stress and anxiety. Research shows this type of stress may trigger a range of stress-related health problems, so it’s crucial to address procrastination head-on.
I’ve also found that there are often links between alcohol use and anxiety, as they can involve similar brain structures. When I’m stressed, it may feel as if alcohol will take the anxiety away, but alcohol will not solve anxiety, and I may feel worse after drinking. Without treatment, both alcohol use and anxiety can have severe long-term effects, so it’s important to seek help if you’re struggling with either or both.
The Power of Journaling and Limiting Tech
Journaling and other types of writing can be incredibly helpful for managing anxiety. A 2022 review concluded that journaling is a cost-effective therapy with a low risk of side effects that can support other forms of therapy. It allows me to express my feelings, channel my thoughts in a positive direction, and organize my thoughts and feelings.
On the other hand, constant access to a smartphone can increase my stress levels. One Korean study suggested there may be a two-way link between persistent smartphone use and anxiety, so it’s important to set boundaries with technology. Tips for managing smartphone use include turning off notifications, setting time limits, and prioritizing face-to-face interactions.
Seeking Professional Help: Medication and Counseling
While lifestyle changes can make a big difference, sometimes medical help is necessary if anxiety becomes severe, persistent, or interferes with daily life. Cognitive behavioral therapy (CBT) has been incredibly helpful for me, as it has taught me to recognize how negative thought patterns influence my mood and behavior, and find ways to replace them with more positive, constructive thoughts and responses.
Medication can also play a role in managing anxiety, and a doctor may prescribe anti-anxiety medications like benzodiazepines, selective serotonin reuptake inhibitors (SSRIs), or beta-blockers alongside talking therapies. It’s important to work closely with a healthcare provider to find the right treatment plan for your individual needs.
Managing anxiety is an ongoing journey, but with the right tools and support, it is possible to regain control and live a fulfilling life. I’m proof of that, and I’m excited to continue pushing my boundaries and achieving my goals, all while keeping my anxiety at bay. If you’re struggling with anxiety, I encourage you to explore the techniques and resources I’ve shared, and don’t hesitate to seek professional help when needed. Your mental health is worth the effort.
