Anxiety disorders are the most common mental illness in our country, affecting over 40 million US adults each year.
The prevalence of anxiety has been steadily rising, especially among younger individuals, which may be attributed to societal factors such as lifestyle habits (less movement, poorer sleep quality, work-life balance), social media, the pandemic, and overall existential dread due to issues such as climate change.
When stress and anxiety levels are high, the body releases high levels of stress hormones which can be toxic over time, damaging the body and mind similar to other toxic chemicals found in our environment. The good news is we can learn how to reduce this anxiety naturally without the use of harmful medications. In addition to counseling and psychotherapy, we can all incorporate accessible strategies to help appropriately manage stress and anxiety on a daily basis.
Here are some of my favorite tools that I use and recommend to many of my patients:
Breathwork
Breathing practices can be incredibly calming for our nervous system. By slowing down our breath, we naturally shift into a more parasympathetic state of the nervous system (rest and digest). Our breath is always happening in the present moment, and by focusing attention here, we can avoid dwelling on past regrets and future insecurities. A simple breathwork practice is timing the breath while gradually extending the exhale. Start by inhaling for 4 seconds, followed by a brief pause, then exhaling for 4 seconds, followed by a brief pause. Gradually increase the length of the exhale to 6 seconds, perhaps to 8 seconds. Continue for several minutes.
Consider trying a video, such as this for a more "visual" experience:
2. Meditation
Meditation is a practice that can help to calm the inner chatter of the mind to foster a state of peace. Regular meditative practice allows us to be more mindful in our inner world as well as in our relationships with others. Meditation involves bringing attention to an object of the present moment, such as breath, sound, sensations, or even movement. Focusing attention on the breath, or some sensation of the breath is an excellent practice for beginners. Try sitting comfortably in a chair or on a cushion on the floor. Take several breaths, beginning to slow down the breath. See if you can keep your attention fully on the sensation of your belly rising with an inhale, and falling with an exhale. Each time you notice your mind has traveled elsewhere, gently redirect your attention back to the breath.
Helpful tools for meditation include guided meditations on YouTube, as well as apps such as Headspace or Waking Up. Tara Brach is also an excellent meditation coach, psychologist and author with resources on her website: www.tarabrach.com
3. Movement
Gentle, mindful movement can be incredibly calming for the nervous system. This could be a restorative yoga practice, a Feldenkrais lesson, or even just a walk. Try going on a walk outdoors without any distraction- no phone, music, or podcasts. Direct your attention to objects of the present moment, such as the birds chirping, the stunning visual field of blue sky, flowers, and trees, or sensations of the body such as the contact of the feet on the ground, the fresh air flowing in and out of the lungs, or the breeze on the skin. Tap into your senses!
It is important to practice these on a regular basis to build up resilience, rather than ONLY practicing them when stress and anxiety levels are high.
Just as we would not only go to the gym when we are feeling weak, we should not only practice self-care when we are depleted. Practicing these strategies only a regular basis will promote neuroplasticity, sustained behavioral change, and will allow us to access inner peace and calm when we need it the very most.
Written by Jacob Tyson, DPT - Physical Therapist, Yoga Instructor and The Wellness Station Team