disclaimer: I am not a medical professional, I am simply sharing my own experience and what has worked for me
Anxiety is a completely normal feeling that we all collectively experience. Think about common things that induce anxiety like taking a test or speaking in front of a crowd. There is a spectrum to this with many forms including social anxiety, OCD, PTSD, phobias, separation issues, etc. Anxiety sucks for many reasons but mainly because it pulls us out of the present moment. You cannot focus on where you are because you are so worried about what will happen next. In today’s culture, it is almost glorified to have ADHD and be prescribed meds. Remember, these tend to mask the symptoms, not solve the root problem. Use this a-word as a blessing, not a curse! At the end of the day, you have a heightened sense of awareness, which is awesome!
where does this stem from?
Our bodies are a beautiful thing, they are strategically designed to keep us alive. This increase in awareness was implemented to keep us alive. Our ancestors needed this fight-or-flight system of adrenaline to run from predators and keep safe. On a spiritual level, humans are made of energy. This means that certain entities can linger and enter our auras depending on our vibrational frequencies. The more you spiral into depressive states, the more thoughts you may have that are not your own. But not to fear, simple practices of good spiritual hygiene can keep these silly little creatures away! Nowadays, short forms of anxiety are normal, but when the feelings linger there is a problem. For instance, if you are incredibly anxious in your household, telling yourself that you are safe from danger may help. For those who need more aggressive approaches, I got you.
don’t claim this
You are NOT your anxiety. I even hate using that word with how much negative energy it holds, so let’s call it the “a-word.” When you talk about your little friend there, mention them in the PAST. For example, never say “I have a-word or “my a-word” instead say “I HAD the a-word.” Even if you are currently dealing with it, reprogram the subconscious to no longer latch on to this identity. It might seem silly, but your words and thoughts DO create your reality.
“meditate” … well try breath work
Start small with meditation, try it for 5 minutes a day. Remember all you have to do in this present moment is simply focus on the breath. You are an observer of your thoughts, watch them float by like clouds. Oh wow such a pretty cloud, now watch it float away. You are not the cloud, therefore you are not your thoughts. Don’t be discouraged because this mindset is a practice. We are TRAINING the brain (which is a muscle), similar to how you would train any muscle at the gym.
For those who need a bit more structure, let’s try breathwork. Your breath is everything on this planet, without it, you no longer exist. Learning to control the root core of your being is vital. The following chart shows three breathing techniques I use to help calm the nervous system.
| box breathing | -breathe in through the nose for 4 seconds (or however long you choose..the longer the better!) -hold at the top for 4 seconds -exhale through the nose for 4 seconds -hold at the bottom for 4 seconds -repeat this pattern until your heartbeat slows to normal (may take a few minutes) |
| DMT | -50 flutter breaths (very short in through the nose and out through the nose breathing and contracting/relaxing the lower abdomen) -then hold your breath at the top (after 50) for as long as possible (try to hit a minute) -exhale fully and sit in silence to watch the energies settle |
| Pranayama | 1. close your right nostril with your right thumb 2. inhale through the left nostril 3. at the top of the inhale, use the right ring finger to close your left nostril so that both nostrils are closed 4. release your thumb from your right nostril so that only your left nostril is blocked 5. exhale out the right nostril 6. inhale through the right nostril and seal at the top 7. release the left nostril and exhale 8. repeat this process, *note this is hard to describe so here are some videos for better reference* |
sense of touch
When we have this heightened sense of awareness (aka the a-word that shall not be named), physical sensations can slow down the heart rate. Nature always helps, she is just amazing in so many ways. Walk barefoot and physically feel the ground beneath your feet. Give your body this sensation of what it means to be alive. Thank that a-word but say, you’re good to go now! Physically hug a tree, or feel the moss with your hands below. Touch some things in nature and stimulate the senses. The a-word is very head-based, so let’s get into the physical body.
Speaking of touching things…touch yourself!! EFT (emotional freedom techniques) tapping is a great way to calm down. Gently tap the chest, temples, the rib cage, tap tap tap away. Tapping in the body can create balance in your energy system and bring you to the present moment. Also getting your hands on a furry friend (dog or cat!) is amazing in so many ways. Animals, like nature can be very healing.
use it as your superpower
Every time I feel a bit off (the a-word!!), I try to associate it with something else. For instance, when that feeling comes up, I will talk to it! Say oh hello there! Thanks for reminding me to be more present and list 5 things I am grateful for. Associate this with a positive feeling instead of negatively shoving it away. Another thing to realize is that our bodies go through energetic death all the time. We constantly evolve and change on this plane of existence. We can become so uncomfortable with the feeling that we don’t know what to do with it. Realizing what this sensation means (shedding an older version of yourself), can help process these emotions.
dancing and singing
Putting on some high vibrational music or singing your heart out. No seriously, belt that Adele song like no one is watching or scream loud in your car. In addition, any sort of movement like workouts or running can help the mind come into the present. I will physically shake my body, jump up and down, or dance to calm the nervous system. Yoga flows can also help too! The goal here is to move and dissipate this stuck energy.
cold showers/plunges
There is so much science backing how amazing cold plunges are for your mental health. Being submerged in ice waters increases the production of a neurotransmitter called norepinephrine (focus, attention, mood, etc). As a result, endorphins are released which calms the vagus nerve and brings feelings of calm/happiness. In my experience, you are so cold that your body is FORCED to be in the present. This is similar to rock climbing or other movements like running. Your body can not process anxiety because it is in the present trying to figure out how to “survive.” When you’re high up on a rock with just a harness or in freezing temperatures, your mind isn’t thinking about what you have to do later.
EMDR therapy
EMDR stands for eye movement desensitization and reprocessing. Those with PTSD can especially benefit from this method of therapy. It involves the usage of eye movements, as well as other stimulations (sounds, tapping). For more information, check out the book The Body Keeps Score. It talks about how if we don’t fully process events, it is stored emotionally within our bodies. This can lead to all sorts of physical manifestations such as disease and cancers. EMDR therapy explores the opportunity of going back safely into these triggering memories and processing them fully. It is important to feel and release all your emotions in life…the physical body really does keep score!
closing
Let’s change our perspective on anxiety. It is our pesky little friend, we do not claim her. She is a simple reminder to be present and be grateful. We have a heightened sense of awareness and can use this as our superpower. We are different and unique from the rest of the pack! Implementing practices such as cold showers, breath work, and dancing more can be extremely beneficial for us. You got this homie, we are in this together.
much love, peace & vibez 2 u & all beings everywhere
-EC <3