Archive For The “ANXIETY” Category

5 Little Things That Help Keep Anxiety at Bay – guest post by Janice Cook

5 Little Things That Help Keep Anxiety at Bay – guest post by Janice Cook

We all have been there; we get nervous or anxious about things like speaking in public, before making an important decision or while going through an emotional turmoil. It’s normal! It is our body’s natural response; a kind of alarm that goes off when it feels threatened or while facing a challenging situation. But sometimes the emotion becomes so forceful and persistent that it turns into anxiety and takes over our lives. When fears and worries become so overwhelming that they interfere with our lives is when we should be concerned. But with certain treatments and self-help strategies, anxiety disorders can be effectively treated and prevented. This blog post talks about the little things that we can adopt to make a huge difference in keeping anxiety at bay.

Yoga and Meditation

Yoga and Meditation

Source: Pixabay

Yoga and meditation are increasingly being accepted as an effective treatment for anxiety disorders. Studies show that just 15 minutes of meditation and yoga every morning can help reduce stress and increase positive energy in the mind and body. Both yoga and meditation are considered to be a natural way to overcome our deep rooted fears. It calms down the nervous system, lowers heart rate, eases the mind and relaxes the body.

Indulge in what makes you happy

Indulge in what makes you happy

Source: Pixabay

Although nobody can force himself to experience pleasure, still indulging in things that make you happy can help redirect your mind. It can be your old hobby or a sport you enjoy. You can also just lie on your couch and listen to your favorite music or watch a great comedy sit-com like “Friends” to relax and laugh out all your fears and worries.

Stay connected

Stay Connected

Source: Pixabay

One way of lessening anxiety is staying connected to your family and friends. Share your worries and fears with someone you think understands your emotions. Also disengage with those who cause stress. Try to put as many people and things as possible between yourself and the reason behind your worries. Find some personal time to spend with your loved ones and also make sure you take out some “me” time to pamper yourself with the things you love the most.

Write off your worries

Write off your worries

Source: Pixabay

This may sound a little childish, but it is a proven technique to reduce stress. Take a pen and paper and write down all your fears and worries. Better yet, start writing in a journal everyday and you will witness a considerable reduction in your stress and anxiety levels. Writing will almost be like clearing the mind and emptying it of all the negative thoughts that cause worries.

Sleep intervention

Sleep Intervention

Source: Wikimedia

Staying up late at night or lack of sleep will only feed your inner worries, leading to more and more anxiety. A peaceful sleep of 7-8 hours helps to properly relax your mind and body. Use a bed wedge to make sure you obtain a sound sleep, which is an integral part of optimizing the overall fitness.

Making these little changes in your daily routine will go a long way in preventing and treating anxiety disorders.

Thank you for your insightful post Janice!

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Deep Breathing: A Basic “How-To” + Free Download!

Deep Breathing: A Basic “How-To” + Free Download!

Deep Breathing: A Basic 'How-To' by TheSunnyShadow >> Click to Read!Deep Breathing is a simple and effective coping tool that anyone can do. A couple of reasons it’s so great is that it can be carried out anywhere and we’re always equipped to do it. All we need is ourselves.

Deep breathing triggers the body’s Natural Relaxation Response, which is a state of rest that changes our physical and emotional response to stress. Once triggered,  heart rate slows down, muscles relax, breathing becomes slower, and blood pressure even decreases. This makes deep breathing a “go-to” coping tool for anxiety. But it’s a basic coping tool everyone should learn how to do properly and keep in their coping toolboxes. That’s why I included it in my recent post, 31 Days of Self-Care.

There are many types of breathing exercises, but below you’ll find a basic guide to help anyone who’s just getting started.

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Deep Breathing: A Basic "How-To" | TheSunnyShadow.com >> Free Download!

Deep Breathing: A Basic "How-To" | TheSunnyShadow.com >> Free Download!

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Do you have any deep breathing tips for people just starting out? What other breathing exercises do you recommend?

Krista-Lee-Pfeiffer

Grounding Techniques for Anxiety

Grounding Techniques for Anxiety

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Simple Grounding Techniques for Anxiety from TheSunnyShadow.comThis is supposed to help you regain a sense of control. . . ground you.

What grounding techniques and coping tools do you use for anxiety?

Krista-Lee-Pfeiffer


<center>Homeschooling: I Said Never But Anxiety Said Now!</center>

Homeschooling: I Said Never But Anxiety Said Now!

If someone had ever said to me, “homeschooling will eventually weave its way through the daily lives of your family,” I’d have laughed in their face – & hard! But that’s exactly what’s begun to take place in our home. My aversion to homeschooling was never because I thought it was wrong in any way. On the contrary. I always thought, “you…

Anxious? You’re Not Alone.

Anxious? You’re Not Alone.

Anxious? You're Not Alone. | TheSunnyShadow.com >> Click to Read!*This post contains affiliate links. For more information on how I use affiliate links, please see my Privacy Policy.

Anxiety. Ugh… It comes in many forms; generalized, social, phobias, PTSD, OCD & those horrid panic attacks. Unless you’ve personally fought the battle, it’s nearly impossible for you to comprehend its debilitating effects.

The chest tightness, heart palpitations, & shortness of breath; all of which mimic a heart attack. Fight or flight kicks in. Flight wins out but we can’t always fly away. So we’re trapped. Overcome with an overall feeling of fragility. We may get hot & sweaty or cold & clammy… restless, weak-kneed, nauseated, dizzy. On repeat, the image of our safe-place plays in our head.

One thing is for sure, “anxious” is an unparalleled feeling.

My personal battle with anxiety began in elementary school. My pediatrician told my mom that I would “outgrow it.” HA! I showed him!

Though I’ve not “outgrown” it, I have learned to manage it. With the help of a therapist I’ve acquired a toolbox full of coping strategies. If one doesn’t work, I reach for another. Of course this is easy for me to say when I’m not in the throes of a big ‘ol panic attack; which is thankfully rare these days. I’ve at least come to learn many of my triggers, which sometimes allows me to prevent, eliminate or prepare for them.

Aside from my toolbox, what I’ve found helpful is knowing that I’m not alone. Anxiety is SO common yet it’s not spoken of in a common manner. It’s as though it’s still perceived as a sign of weakness. It is NOT. What’s worse than someone battling anxiety is that same someone feeling: alone, or that they “should just be stronger,” or worrying about being judged because of their anxiety.

Anxiety is real. However, it’s a battle that can be won. We have control over anxiety, not the other way around.


ANXIETY FACTS

¤ Anxiety disorders are the most common mental illness in the U.S.

¤ Anxiety disorders affect 40 million {18%} U.S. adults ages 18 & older.

¤ Women are 60% more likely than men to experience an anxiety disorder in their lifetime.

 ¤ Anxiety disorders are highly treatable, however, only approx. 1/3 of those suffering receive treatment.

¤ Anxiety disorders develop from a complex set of risk factors, incl. genetics, brain chemistry, personality, & life events.

¤ Anxiety disorders affect one in eight children.

¤ Anxiety disorders often co-occur with other disorders, such as depression, eating disorders, & ADHD {attention-deficit/hyperactivity disorder}.

¤ Treatment options for anxiety disorders incl. medication, psychotherapy, cognitive-behavioral therapy, diet & lifestyle changes, relaxation therapy.


If you are battling anxiety, know that you are not alone. 40 million other Americans are fighting the same battle. You are NOT weak. And don’t lose hope, because anxiety can be successfully managed.

If you think you are struggling with anxiety visit your doctor. I personally think everyone can benefit from therapy. It’s important to fill a tool box with as many tools {coping strategies} as you possibly can. Test them out. See which ones work best for you.

Coping Strategies

Anxious moments are often impulsive ones, and impulsivity can be dangerous. With anxiety it becomes especially important to plan ahead. In anxious moments we’re more likely to choose coping strategies that don’t serve us well or even harm us. To prevent this from happening we want to minimize the number of decisions and choices we have to make.

This is why it’s a great idea to fill-up an actual (physical) box with soothing and distracting tools that you’ve come to find helpful. You can set it in a dedicated place, like the corner of a room or a closet, for easy access. But there are also items you can carry around with you, like keeping a rock with textured edges in your pocket and mints, for grounding purposes.

Check out these Coping Tools (blog posts)!

Deep Breathing: A Basic “How-To” | Grounding Techniques for AnxietyJournaling: My Favorite Healthy Coping Tool


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What are your most effective coping strategies?

Krista-Lee-Pfeiffer


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