Wellness for All: What is Anxiety & Natural Tools to Help

Hello Reader!

I suffered for years without knowing what I was experiencing was in fact anxiety. Late one night during a particularly rough episode, I was on the phone with a friend and telling her how I was feeling, she said "Anna. You have anxiety."

Anxiety is on the rise. What is it? How does it feel? What can we do to help manage it, naturally?

If you suffer from anxiety or know someone that does, I hope the below helps.

Enjoy this week’s Wellness for All newsletter and share with me in comments your thoughts and insights.

Have a day to treasure,

Anna Pereira, CEO The Wellness Universe

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What is Anxiety & Natural Tools to Help

First, if you suffer, know you are not alone and there is no shame in suffering from anxiety.

Anxiety is one of the most common mental health issues worldwide, affecting millions of people and has been on the rise and exacerbated by the COVID-19 pandemic. The pandemic has brought about unprecedented levels of stress and uncertainty, which can trigger or worsen symptoms of anxiety in many people.

What does anxiety feel like?

Anxiety can manifest in different ways for different people, but some common physical and emotional symptoms include:

1. Physical sensations: Anxiety can cause a range of physical sensations, including rapid heartbeat, sweating, trembling, shortness of breath, dizziness, stomach upset, muscle tension, and headaches.
2. Racing thoughts: Anxiety can also cause a sense of racing thoughts, where the mind jumps from one worry to another, making it difficult to focus or relax.
3. Fear and worry: Anxiety can be accompanied by a sense of fear or worry, which may be specific or vague. These feelings can be overwhelming and may be difficult to control.
4. Avoidance behaviors: People with anxiety may also engage in avoidance behaviors, such as avoiding certain situations or people, in an effort to manage their anxiety.
5. Irritability: Anxiety can also cause irritability or restlessness, making it difficult to relax or enjoy activities.

What is actually happening when we are experiencing symptoms of anxiety?

Anxiety is a natural response to stress or a perceived threat, and it activates the body's "fight or flight" response. When we experience anxiety, our body releases stress hormones, such as adrenaline and cortisol, which can cause physical symptoms mentioned above.

The release of these stress hormones prepares the body to respond to a perceived threat, whether that threat is real or imagined. This response can be helpful in certain situations, such as if we need to run away from danger. However, when anxiety becomes chronic or interferes with daily life, it can be harmful to our overall health and well-being.

In addition to the physical response, it can also affect our thoughts and emotions. It can cause us to experience racing thoughts, fear, worry, and feelings of impending doom or danger. These thoughts and emotions can be difficult to control and can interfere with our ability to concentrate, sleep, and enjoy everyday activities.

Overall, anxiety is a complex and multi-dimensional experience that involves a combination of physiological, cognitive, and emotional processes. While some degree of anxiety is normal and even helpful in certain situations, chronic or severe anxiety may require professional help to manage effectively.

There are several natural and alternative methods that have been shown to be effective in reducing symptoms of anxiety. Here are a few:

1. Exercise: Regular exercise has been shown to be effective in reducing anxiety symptoms. Exercise can help to release feel-good chemicals in the brain, such as endorphins, and can also help to reduce muscle tension and improve sleep quality.
2. Mindfulness meditation: Mindfulness meditation involves focusing your attention on the present moment and accepting your thoughts and feelings without judgment. Studies have shown that mindfulness meditation can be effective in reducing symptoms of anxiety and improving overall well-being.
3. Yoga: Yoga combines physical movement with breath work and meditation, and has been shown to be effective in reducing symptoms of anxiety. Yoga can help to reduce muscle tension, improve flexibility, and promote relaxation.
4. Acupuncture: Acupuncture involves inserting thin needles into specific points on the body, and has been shown to be effective in reducing symptoms of anxiety. It is thought to work by regulating the nervous system and promoting relaxation.
5. Herbal supplements: Some herbal supplements, such as chamomile and lavender, have been shown to have calming properties and may be helpful in reducing symptoms of anxiety. However, it's important to talk to a healthcare provider before taking any herbal supplements, as they may interact with other medications or have side effects.
6. Breathwork: One effective breathing technique that can help reduce symptoms of anxiety is called "diaphragmatic breathing" or "belly breathing". This technique involves focusing on deep, slow breaths that come from the diaphragm, rather than shallow breaths that come from the chest.

Here's how to practice diaphragmatic breathing:

1. Sit or lie down in a comfortable position.
2. Place one hand on your belly and the other hand on your chest.
3. Breathe in slowly and deeply through your nose, allowing your belly to expand as you inhale.
4. Hold your breath for a few seconds.
5. Slowly exhale through your mouth, feeling your belly deflate as you breathe out.
6. Repeat this cycle of slow, deep breathing for several minutes, focusing on the sensation of your breath moving in and out of your body.
7. This breathing technique can be helpful in reducing symptoms of anxiety by slowing down the body's "fight or flight" response and promoting relaxation. With practice, diaphragmatic breathing can become a habit, making it easier to access during times of stress or anxiety.

Please be aware: It is possible that holding your breath during breathwork could trigger a trauma response, particularly if you have experienced trauma in the past. Holding your breath can activate the body's "fight or flight" response, which can cause a release of stress hormones and trigger feelings of anxiety or panic.

Additionally, breathwork can be a powerful tool for exploring and processing past trauma, but it's important to work with a trained professional who has experience working with trauma survivors. If you have experienced trauma in the past, it's important to talk to your therapist or healthcare provider before beginning any new breathwork practice to ensure that it is safe and appropriate for your individual needs.

In general, it's important to approach any form of breathwork with caution and to work with a trained professional who can provide guidance and support throughout the process. It's also important to listen to your body and to stop the practice if you begin to feel overwhelmed or triggered in any way.

It's important to note that while these alternative methods have been shown to be effective in reducing symptoms of anxiety, they may not work for everyone. It's important to consult with with a healthcare provider when trying any new treatments.

Resources for your wellbeing

Self Mastery Through Spiritual Awareness with Spiritual Leadership Expert Kathy Jerin launches 4/7.

Heal Your Chakras, Heal Your Life with Healing Arts Expert Linda Dieffenbach launches 4/18.

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Wishing you a day to treasure!

Anna Pereira, Chairwoman Soul Ventures |?The Wellness Universe, CEO?| Wellness for All, Well-being Events & Courses | Corporate & Group Wellness | SoulTreat Retreat Producer |?#1?Best Selling Author | Women Owned Business | Mentor

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