Managing Anxiety

The 10th of October is World Mental Health Day in the United Kingdom. A lot of us seem to be going through a season of stress. There is so much going on in the world, so many unrests and chaos. Somehow these experiences seep into our daily lives, homes and work. Given that a lot of us spend most of our time at work, it is necessary to find ways to reduce the things that cause us stress.

I think that having some element of stress is a good thing because for me, stress, in the right proportion, helps me to focus, manage my workload, get out of bed to actually get things done and not take things for granted. I need a measure of stress or pressure to keep me going! However, living in a constant state of stress can cause chronic inflammation inside our bodies that can lead to long term illnesses.

In today's article, we're going to address how to identify our stressors and how to manage stress so that it doesn't get out of control with all its potentially damaging consequences.

Some things that cause stress are:

1. Having to do a presentation at work or public speaking
2. Finances
3. Feeling unsupported or excluded at work
4. Family responsibilities
5. Caring responsibilities

Stress, if not managed well, can lead to anxiety and problems at work and home.

Some tips to reduce and manage anxiety

Know yourself. Whenever I feel stressed or anxious, I try to reflect why I am feeling the way I feel? Sometimes, there is no rational explanation for the anxious feeling and I find this frustrating. A good example will be the fear of public speaking and so many of us can relate to this. I have found some practical tips helpful, such as allowing plenty of time to plan presentations, and even more time to rehearse and video myself. Seeking feedback from others if possible so that my nerves are calm.

For some, being put on the spot can bring a sense of restless anxiety but we can't always avoid this. You may be called upon at short notice, or in a work meeting to answer a question or address a topic. If you've not had the time to prepare, what can you do? You don't rehearse when we want to speak with your friends. If we did, it would come across as mechanical and unnatural, so, seek opportunities to do more spontaneous or planned talks and presentations with people. For example, join a speaking club near you. Speak to different types of people in different settings. This is helpful to calm nerves when we're put on the spot. The more you practice, the better you get!

Make time for yourself. Make time to engage in the things you love. For me, I love cooking and gardening. These activities relax me. It may sometimes feel inconvenient or laborious, especially after a full day at work, but when I immerse myself in cooking for example, I enjoy that personal time and space to create something special. I love cooking from scratch so, the preparation time is my therapy time. This act of preparing my vegetables, cutting, chopping, blending, and , cooking, stirring is all part of my process for de-stressing because my whole attention is in the thing I'm creating, which becomes a beautiful meal to enjoy with my family.

Move more. Physical activity such as having a daily walk, exercising, swimming or gardening can help with de-stressing. Which one, or combination of these can you incorporate to your daily routine? If you enjoy gardening but don't the space for a garden, don't worry. You can make green spaces in your room or apartment. Nurturing and tendering the garden requires my thought to keep my plants alive. Weeding, decluttering, cutting back, digging are all part of the fun. It may not always feel that way but I get in my exercise and enjoy a good night's sleep at then of the day.

Now, let's talk about sleep! Getting a good night's sleep is a really good way to reduce feelings of anxiety and stress. I hear you say: How can you sleep well when you're stressed or feeling anxious? I get it! It may seem like getting stuck between a rock and a hard place but there are useful tools and resources to help us nurture our night time and sleep routine better. Sleeping is underrated and really needs our attention to reduce the risks of longer term ill health and stress. Good sleep provides us with lots of health benefits just the same way we hear about the importance of having a good diet.

What's your diet like? Eating well requires us to have a good, balanced diet. Eating fresh, mostly vegetables is a great way to boost our immune system but also enjoy being alert and reduce the feelings of anxiety. Reduce alcohol and cut out smoking. If possible stop altogether. The benefits you'll feel are going to be amazing! It's not a cliche. You can try doing this today. Keep a diary to help you track how different you feel.

Join a community. It's refreshing to find people with similar interests. Consider a common interest group to join today. It may be something like the toastmasters club, a walking group, dance group, a book club, cooking classes, mother and baby group and many more. The chances are that there are other people with similar interest in whatever thing is of interest to you. It's a great way to meet new people and spark new friendships.

Whilst being part of a community is fun, finding times of stillness in quiet reflection and meditation can help focus the mind and bring a sense of calm. If you're a Christian, reading your bible in reflection and prayer is a great option. For others, it may be to practice mindfulness, positive affirmations, or journalling at the end of your day. Finding quiet time to reflect helps to soothe and calm the mind. Try one or two of these or a combination of reflective techniques.

The NHS has provided an online check my wellbeing self assessment tool and you can improve your mental health with practical tips to help you make positive changes in your life through the Every Mind Matter Mind Plan.

We've covered some tips in today's blog. Choose one or two areas to start working on today and tell us in the comments section what strategies you find helpful in reducing anxiety.