Here's how I manage my severe anxiety.
There are still days someone will ask me, “What’s wrong?” and I wish I had an answer for them. I wish I could pinpoint why I can’t formulate words or why I could break down if you ask me what I want to eat for lunch. Anxiety doesn't always give you the convenience of identifying exactly what’s wrong so that you can find a solution to fix it.
Depression and anxiety have been a struggle in my life, mainly throughout my high school years. Thorough many years of therapy and medication, I was able to overcome depression and create my own tools to manage anxiety. Key word: manage. I’m not sure I’ll ever “overcome” anxiety, but I have found what works for me to manage it.
If you haven’t quite figured out what works for you yet, that’s normal and it’s okay. Try out some of my tips below and remember it is never wrong to ask for help.
1. Run away from your anxiety… or bike
Nothing is worse for anxiety than laying remotely in bed and staring at your phone going stir crazy. Getting lost in the technological abyss of the internet is probably one of the worst things you can do. While the lack of motivation is a huge struggle with depression and anxiety, finding the will to exercise can be the biggest help.
When you exercise, especially with high intensity interval training or cardio, your body releases endorphins which can improve your overall energy, mood and self-esteem, similar to morphine. My favorite feeling in the world is after a spin class when my heart is about to beat out of my chest and I can’t stop smiling from the high. Do some experimenting to find an exercise you enjoy and stick to it. You have the opportunity to feel better, take it.
2. Decrease Coffee? HA.
Working an 8-5 job every day can seem impossible without coffee. Some days it triggers the fight in me, other days, the flight. Since caffeine is a stimulant, it can increase jitteriness and cause anxiousness that paralyzes any productivity or decision making for your day.
While I still drink coffee, I limit it on days that I feel anxious and choose an alternative like matcha. Matcha (green tea powder) gives me calm energy and helps me focus. You can try my recipe here. If Matcha is not for you, try chugging water. Most of the reason we are tired in the morning is because we are dehydrated from 8 or so hours of no water. You’d be surprised how much this will wake you up.
3. CBD oil: What’s the catch?
Although I take CBD oil, please consult your doctor or do your research before taking it yourself. Nothing I recommend here is to be used to replace medical or professional advice and is only an expression of my own tools.
THC can make people with anxiety much more anxious, I speak from experience. CBD, or Cannabidiol, on the other hand, is a legal cannabis byproduct that interacts with the cannabinoid receptors throughout your nervous system without the psychoactive “high” effects of THC. With cannabinoid receptors in our skin, digestive tract and brain, CBD helps alleviate both physical and emotional pain by inhibiting enzymes that break down those cannabinoid receptors. It has been proven scientifically to help many forms of anxiety, including PTSD, panic disorder, social anxiety and OCD.
I take Nature’s Fusions 2000mg CBD daily, 4-5 drops in the morning and at night. If you are new to CBD, first try their 250mg or 500mg CBD products. Taking too much right away will make you extremely sleepy/groggy!
4. Lay off the booze.
Hangover anxiety, ever heard of it? While the Advil, water, and cheeseburger can soak up the nausea and pounding head ache, you might find yourself still feeling “off” after a night of one (five?) too many vodka sodas. My hangovers sometimes last for two days, with a suffocating lack of breath, the shakes and tears swelling behind my eyes for no reason.
Hangover anxiety is caused when you are dehydrated, malnourished, lacking sleep and have low blood sugar. Essentially, you are back to your “Fight or Flight” response and your body is trying to fly the hell away from the massive changes happening in your nervous system. Not to mention the considerable amount of overthinking and reflecting on your choices to add to the fun.
My biggest tip (go figure) is to drink in moderation. I know it can be hard both socially and personally to give up drinking, but when you cut back, you’ll notice it is easier to get buzzed and have a good time rather than get hammered and lose $50 in a night. If possible, drinking water between drinks will not kill your buzz but rather manage your body’s natural response in the morning. Giving up a little will give you a lot.
5. Change your scenery
A lot of anxiety can be caused from a feeling of being stuck or helpless. If you work at the same desk all day for 8 hours, try working in a different part of your office. If you can’t do that, rearrange or redecorate your desk for a fresh feeling of change. I often rearrange my room when I feel extra anxious to give myself a new space and a mentally clean start. Clutter = visual anxiety.
If you are unable to rearrange, remove yourself from your space, even for a moment. Taking a 5 minute walk outside can relax your brain and give you the mental break you need. Staring at a computer or the same thing all day can lead you to a fried brain or a lack of focus.
6. Catch your breath
Breathing exercises have personally helped me a lot. If I am having a moment of anxiety at work where I am entirely overwhelmed, I close my eyes and use the 4-7-8 breathing exercise.
Breathe in slowly through nose for 4 seconds
Hold your breath for 7 seconds
Exhale audibly through mouth for 8 seconds
I do this about 3 or however many times it takes me to slow my heart rate and clear my mind. Yoga and meditation are always good practices to master your anxiety, just find what works best for you.
7. Talk to Someone
For years, talking to a therapist was something I was ashamed of, especially in my deepest time of depression. Today, I go bi-weekly and it helps me TREMENDOUSLY, even if everything is going well. Your life doesn’t have to be in the dumps to go talk to someone. In fact, I think it helps keep everything in my life sane by talking to her about the good times too.
Check to see if your health insurance covers certain therapists! It is an investment, but totally worth it. If you are on a budget, explore some online therapy options OR grab a tub of ice cream and your best friend!