
Anxiety is a word we hear often, but for those experiencing it, it can feel like so much more than just a term. It's a weight in the chest, a knot in the stomach, a racing mind that doesn't let up even when everything around seems calm. It's important to remember that anxiety is not who you are—it's something you experience, and it can be understood and managed with the right tools and support.
What is Anxiety?
Anxiety is a natural response our body has to stress or perceived danger. Imagine you're walking in the woods and hear a rustle in the bushes. Your heart races, your breathing quickens, and your body gets ready to fight, flee, or freeze. This is your fight-or-flight response at work—a survival mechanism designed to keep you safe.
For many people, though, this response gets triggered even when there's no immediate danger. It could be a meeting at work, a conversation with a friend, or even thoughts about the future. When anxiety becomes a frequent visitor, it can affect how we think, feel, and behave, often leading to physical symptoms as well.
Some common signs of anxiety include:
Racing thoughts or constant worry.
Difficulty concentrating.
Restlessness or feeling "on edge."
Physical symptoms like chest tightness, stomach aches, or tension headaches.
Difficulty sleeping or feeling fatigued even after rest.
What Causes Anxiety?
The causes of anxiety are as unique as the individuals experiencing it, but there are some common factors that can contribute:
Genetics: If anxiety runs in your family, you may be more likely to experience it.
Life Experiences: Traumatic or stressful events can increase the likelihood of anxiety.
Brain Chemistry: An imbalance in neurotransmitters like serotonin or dopamine can play a role.
Lifestyle Factors: Chronic stress, poor sleep, or excessive caffeine can exacerbate anxiety.
Physical Health Issues: Conditions like thyroid imbalances, hormone fluctuations, or nutritional deficiencies can mimic or worsen anxiety.
The Importance of a Holistic Check-Up
When clients come to me with anxiety, one of the first things I recommend is a visit to a naturopath or a healthcare provider who can assess your physical health. Why? Because anxiety often has physical roots that we don't immediately recognize.
For example:
Thyroid Imbalance: An overactive or underactive thyroid can cause symptoms that feel just like anxiety.
Nutritional Deficiencies: Low levels of magnesium, vitamin D, or B vitamins can impact mood and increase anxiety.
Blood Sugar Imbalances: Skipping meals or consuming too much sugar can cause the body to feel jittery or anxious.
A naturopath or integrative doctor can help ensure your body is in balance. When we address the physical contributors to anxiety, we often find that the emotional symptoms become much more manageable.
Holistic Coping Tips for Managing Anxiety
Anxiety can feel overwhelming, but there are practical and empowering steps you can take to feel more in control. Here are some strategies to try:
1. Breathwork: Calming Your Nervous System
When anxiety strikes, our breathing tends to become shallow and rapid, signaling to the brain that we're in danger. By slowing your breath, you can send the opposite message: "I am safe."
Try This Exercise:
Inhale deeply through your nose for four counts.
Hold your breath for four counts.
Exhale slowly through your mouth for six counts.
Repeat for 2-3 minutes, focusing on the rhythm.
2. Grounding Techniques: Staying Present
Anxiety often pulls us into the future, worrying about "what ifs." Grounding helps bring your focus back to the present moment.
Try the 5-4-3-2-1 Technique:
5: Look around and name five things you can see.
4: Name four things you can touch.
3: Identify three things you can hear.
2: Notice two things you can smell.
1: Identify one thing you can taste.
This simple exercise can help interrupt anxious thoughts and anchor you in the here and now.
3. Move Your Body: Releasing Tension
Physical movement helps release the built-up energy anxiety can create in the body. You don't need an intense workout—gentle activities work just as well.
Suggestions:
Take a brisk walk outside and focus on the sights and sounds around you.
Try yoga or gentle stretches to release muscle tension.
Dance to your favorite song in your living room—it's fun and energizing!
4. Practice Self-Compassion: Be Your Own Friend
Anxiety often comes with a harsh inner critic. It's easy to blame yourself for feeling this way, but self-compassion can help you build resilience.
Try This:
When you notice critical thoughts, pause and ask, "What would I say to a dear friend feeling this way?" Then, say those kind and understanding words to yourself.
5. Create a Routine: Find Stability in Structure
Anxiety thrives in uncertainty. Establishing a daily routine can provide a sense of predictability and calm.
Examples:
Start your day with 10 minutes of journaling or quiet reflection.
Eat meals at regular times to maintain blood sugar balance.
Set a consistent bedtime to improve sleep quality.
6. Limit Anxiety Triggers: Protect Your Peace
Some habits or activities can unintentionally worsen anxiety. Be mindful of:
Caffeine: Try switching to herbal tea or decaf options if you're sensitive.
Overconsumption of News: Limit how often you check the news or social media.
Screen Time Before Bed: Opt for a book or relaxing activity instead.
When to Seek Professional Help
If anxiety feels like it's taking over your life, reaching out for professional support can be a transformative step. Therapy offers a safe space to explore your thoughts and feelings, develop coping skills, and uncover the root causes of anxiety.
Many clients I work with find that combining therapy with holistic practices creates a powerful synergy. Together, we can work on healing not just the symptoms of anxiety but the underlying imbalances that contribute to it.
A Journey Toward Peace
Anxiety is not a life sentence; it's a signal from your body and mind that something needs attention. By listening to those signals with compassion and using holistic tools, you can create a life of greater balance and calm. Remember, you're not alone in this journey, and healing is always possible—step by step, day by day.
Natasa Lazarevic Licensed Clinical Social Worker
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