Anxiety You utter Total Piece Of SH*T
I’m done I can not take it any longer. You have ruled my life for a very long time. I hate how you make me feel. You control everything I do. Well no more. This is it I’m going to kick you into touch and show you I don’t need you anymore
It will be with us forever and a day, it will be there when we are awake and when we are asleep. It will never take a rest day nor give up its fight to control us. So, having dealt with this myself I have decided to share some tips which may also help you deal with your own little monster
Firstly, A Little Explanation
So why do we even get anxiety at all? Well, you can blame evolution, I guess. Many moons ago it was a great help to us. Your thinking how the hell can something which causes me so much shit now be helpful.
When we were living in caves and needed to go out and do some hunting in order to survive, we relied on it to help us out in the situation of danger. If we felt threatened by something which may do us harm, then the body would release hormones like adrenalin. It would force this adrenalin to areas of our body where it could be put to good use. For example, our legs if we needed to run away. Or our arms if we felt brave enough to fight an opponent.
This was great as it was an effect of our body subconsciously trying to save itself from impending danger.
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Move forward to the present day. It’s no longer needed, I say no longer needed but you might find it helpful to have adrenalin pumping through your legs in order to run away from a fight at a pub say, or if you are a sportsman. In this sense, it can still be a good thing. In others not so.
Unfortunately for us, we have part of the brain called the amygdala which cannot be trained to do anything different other than respond to fight, flight or freeze so it will never learn that it’s not always needed.
Anxiety is caused in layman’s terms when this part of the brain thinks it’s needed for a situation which does not warrant such a dramatic response from your body.
Useful tip #1 slow it down
So, when anxiety kicks in our mind goes way out of control. We go into overdrive thinking about the if’s, but’s and maybe’s and 9 times out of 10 coming to rest on the worst-case scenario. You head is driving around the track like a formula 1 car going from one thought to another. You need to slow this car down, but we don’t have any brakes for this so what can we do?
When we are having an anxiety attack what we can do is just take yourself away for a moment. Somewhere quiet with few distractions. Take a seat and get comfortable. Your breathing is now the key to slowing it all down. This is your brakes so to speak.
Breath in and out slowly and controlled. Take notice of the air going ion and then coming out again.
I use a system which I call the three 4’s
Breath in through your nose for 4 seconds
Hold it in for 4 seconds
Breath out through your mouth for 4 seconds.
When you breathe out, I also find it helps to hold the tip of your tongue up behind your top front teeth. As well as doing this I am telling my body to relax, chill there is no need for you to be like this. I tell each body part, in turn, starting at my feet and working all the way up to my head. Doing these two actions will slow the mind and body down. The heart rate will return to normal again, so you are able to carry on with the rest of your day.
Think of the breath you take in as something which will dilute the adrenalin that’s shouting around you. Each time you breathe in the adrenalin becomes less and less. Eventually, it will understand that there is no danger and is not needed.
Useful Tip #2 Figure Out What Set It Off
Something started it off. this could have been something like a thought you have had or maybe something somebody else said.
Anxiety doesn’t happen on its own, it needs something to trigger it. It may be easy to figure some other reasons out but others not so. This is where you need to go deeper to find the root cause.
Play detective with it. Just like a who done it, where did it happen and what with.
Once you have worked out the answers use them as a tool to figure out the route cause. Then you will be in a much better position to address it. If it’s difficult and you would rather not hit it in the face straight away then knowing what caused it is a step in the right direction.
Useful Tip #3 Understanding What You Can Control
There are things which are completely out of our control just like the weather. There is nothing that any of us can do will ever influence. how the weather behaves. We live with that even though we curse it, blame it for ruining our day.
You need to make a note of the things which you cannot change. Then make a note of the ones you can. Do this for all the things which trigger anxiety for you. Another way of looking at it is to work out what you’re not responsible for.
Once you have defined the two categories, just focus on the ones you are able to change. Don’t worry about others. Having the option to let go of stuff which you have no control over will relieve stress.
Useful Tip #4 I Can See It In The Distance
Let go of it once you sorted out the things you can control and those which you cannot make a point of letting go.
We cannot change the way other people act as much as we cannot predict the future. There are always going to be bad days, but also there will be some great days. If you want to be in control of your life with anxiety then you have to take action. Don’t let the bastards grind you down.
To be successful at this you need to look to what success means to you. Be the best version of yourself you can possibly be at all times. Only you will know what this is
Final Word
This is just an insight into what worked for me. There are of course many other techniques to help with anxiety. The one common one is breathing techniques, my philosophy is that if your breathing is controlled and going at steady, not racing and out of control then the rest of your body will do the same.
The more you become accustomed to these techniques the easier you will find them to use when you are experiencing an anxiety or panic attack
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