According to the National Institute of Mental Health, anxiety is the most common mental condition in the United States. That’s 40 million adults (18% of the population). Half of people with depression also experience anxiety. Add to that, people who are not normally anxious, but impacted by politics and the election, and we have lots of people who are feeling stressed. So, what can we do to help ourselves stay calm during this time?
The next time you begin to feel anxious, acknowledge you are feeling that way. Pay attention to physical cues like racing thoughts, worrying about what is going to happen, fear, tightness in your chest, or shallow breathing, and identify what is causingit. If you are able, removing yourself from that situation/person, will help.
Make a conscious effort torecognize the negative thoughts that are causing you stress and focuson the present moment. The 5-4-3-2-1 technique is a mindfulness exercise that focuses on the present moment and reduces anxiety. This exercise uses your 5 senses to disengage from the negativity. It includes: looking at five things you see, touching four things, listening to three things you hear, smelling two things you smell, and tasting one thing. Next time you are feeling anxious, try this exercise.
Breathing can also help with anxiety. Pay attention to your breathing. If you are breathing quickly, slow down and breathe deeply. Sit up straight and take a long breath in through your nose, hold it for the count of three, and slowly exhale while relaxing the muscles in your jaw, shoulders and abdomen. This will also slow your heart rate and lower your blood pressure.
Meditate. Pray. Research has shown praying and practicing meditation can reduce anxiety. Practice daily. If you become distracted, refocus, and continue.
Practice self-care. Do things you enjoy. This is not selfish! Reduce computer/phone usage since anxiety can creep up when scrolling on social media. Limit watching or listening to the news. Listen to music. According to a study in 2015, people with anxiety benefited from listening to music and it also lowered their blood pressure and heart rate.
Physical activity helps ease anxiety. Walking, gentle forms of exercise, stretching and strengthening exercises such as the classes held at St. Therese is a great way to exercise and make new friends.
Diet impacts anxiety. Eat a balanced diet, drink enough water, and limit/avoid alcohol and caffeine. Whole grains, vegetables, and fruits help maintain an even blood sugar which helps with a calmer feeling. Since anxiety may be correlated with lower antioxidant levels, eat beans, fruits, berries, nuts, vegetables and spices, like turmeric and ginger. Additional foods that reduce anxiety are those high in magnesium (legumes, nuts, seeds and whole grains), zinc (oysters, liver, beef, egg yolks), mega-3 fatty acids (salmon), probiotic foods (pickles, sauerkraut), asparagus, and Vitamin B (avocados and almonds).
Reach out to a family member/friend you can trust to talk about your anxiety, and if your anxiety is being fueled by world events, don’t talk about it! If you have no one that you can talk with, consider talking to your priest or a counsellor.
We are all different and different things work for different people. Think about what makes you happy and do it! If you love being with a friend, call them up. If you love being with your kids or grandkids, plan an event with them. If you love being with your dog, take them out for a walk. Consider joining a social group like the Rambling Roses Seniors at St. Therese, or sharing your time and talent by joining a Church Ministry. Think about what you like to do, and do something! Focusing on others will help relieve some of the anxiety you are feeling.
References:
• https://www.health.harvard.edu/blog/nutritional-strategies-to-ease-anxiety-201604139441, by Uma Naidoo, MD., August 28, 2019.
• https://reallifecounseling.us/blog/reduce-your-anxiety, Real Life Counselling, 10 Ways to Reduce Your Anxiety and Immediately Relax, 2023
