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HELP TO MANAGE ANXIETY

Anxiety levels are high these days and we all have time for reading during the “Stay at Home” order. Below is information that will help you successfully manage your anxiety. Hope this helps!! Let me know your thoughts.

A mental health disorder characterized by feelings of worry, anxiety, or fear that are strong enough to interfere with one’s daily activities. Examples of anxiety disorders include panic attacks, obsessive-compulsive disorder, and post-traumatic stress disorder. Symptoms include stress that’s out of proportion to the impact of the event, inability to set aside a worry, and restlessness. Treatment includes spiritual and physical counseling or medications, including antidepressants. Below are 6 tips on how to deal:

1. Ask yourself reframing questions when you are experiencing anxiety:

  • Am I safe right now?
  • Am I safe enough to address the issue?  What is the first step?  
  • Do I trust myself to work through this, either on my own or with my help network?

2. Be a detective:

  • Try to recognize the symptoms early (spark instead of a flame).
  • Physical: rapid heartbeat, shortness of breath, dizziness, upset stomach.
  • Mental: mental paralysis, rumination – stuck in a negative thought loop, feeling helplessness or trapped.
  • What thoughts trigger your mental or physical reactions and how does it show up in your body?

3. Get out of your head and into your body

  • Feel your feet on the ground, seat in the chair, wind on your face – you are here, right now.
  • Go for a walk – cortisol is running through your system, exercise helps balance you. 
  • Listen to uplifting music
  • Take one small step at a time….brush your teeth, get dressed, do one task. 
  • CONGRATULATE yourself for doing that! Write down the tasks on a list (no matter how mundane) and cross them off!  Be kind to yourself.

4. Mindfulness

  •  Being present with what you are feeling instead of stuffing it away.
  •  Return to the breath, realize you are here, you are OK
  •  Visualize the feelings lessen, then dissipate
  •  When practiced over time this leads to greater resilience and less anxiety!

5. Practice Gratitude

  • I’m grateful that I have shelter, food, my phone, friends, and family…What Author Chade-Meng Tan calls “little slices of joy.”
  • Intentionally focus on what is working, rather than succumbing to the negativity bias and obsessing on what is not meeting your expectations.
  • Gratitude as a regular practice results in more inner peace and greater life satisfaction.

6. Get involved in with your community

  •  We all need each other
  •  Reach out to someone, whether a trusted friend a therapist

Extra Inspiration: It’s important to monitor the information that you take into your mind and your heart. Make an intention to look for positive inspiration wherever you can find it.

Symptoms to help you identify your anxiety below:

visit https://shop.projecthappiness.org/ for more information.

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