I have always been a very anxious person and this only got worse when more traumatic things happened to me as I was growing up, for example: a car fire in front of my house; bullying; having cancer; being scammed and worries about everyday normal life.
When I was a child, I had to learn how to manage the gut-wrenching, heart racing feelings I had. This was not an easy thing to do. It didn’t just go away, I needed to have methods to control it for my own mental wellbeing. At the time, I thought some of the methods were daft but after giving them a chance, some did work for me.
1) Know The Triggers
When I was younger, I would often get upset. The slippery slope started and the smallest of things turned awfully big. There are many triggers that can cause anxiety. The one that had the biggest impact on me was watching TV, in particular hospital programmes. Whether they were true or fictional, the anxiety I felt was a trigger from my past hospital treatment.
I had to be honest with myself and identify how I felt and what may have caused those feelings. Keeping a video journal and writing was really useful therapy as, over time, I started to notice patterns and slowly put things in place to change and manage my feelings.
2) Put Things In Perspective
As a young adult, I still get stressed when I need to make lots of decisions. If I have a lot to do, in a short amount of time, that also triggers anxiety. I am a perfectionist. If I don’t get something right it REALLY annoys me and this can affect my productivity but also increase my anxiety.
I always tend to think of the worst possible outcome. If something does not go to plan or goes wrong, in reality it is never as bad as you imagine. I would often think “What if the cancer treatment has not worked?” Eventually, I learned to flip the question. What if it did work? What would I like to do when I got better?
Whatever your feelings or thoughts, put them into perspective. Don’t let your mind run away with them. Positive thinking is a great healer. Many of us, during a time of illness or high anxiety, can only see the glass half empty. Try to see it half full!
3) Relaxation
I am a very energetic, outgoing person and relaxing just does not come naturally to me. I have had years of practising and still struggle to switch off when I know I should.
I am one of those people if I get an idea, or have something to do, I have to act upon it at 100 mph and won’t rest until it is done. Though beneficial in some ways, it increases my stress and anxiety.
I needed to learn methods to help me control it. I found meditation, faith, exercise and time away from the digital screen really useful. It helps me become more productive and clarifies my thoughts and calms down my over reactive imagination.
Taking some time each day I, listen to some meditation or relaxing music, take the dogs for a walk or do some kind of relaxing exercise, turn off my screens, write in my journal and think about my faith. There are many things you can do that can help you relax, its just finding the ones that work.
4) Nutrition and Exercise
During treatment, when I was bed ridden and not wanting to eat for days, my fitness rapidly decreased. Something needed to change, I was desperate and I found techniques to manage my nutrition and exercise and it made a massive difference to me during and after treatment.
I know first hand the difference nutrition and exercise can make, not only physically but mentally too, everything is linked. I know how this affects my feelings. Even now as an adult if I have not done any movement during the day, or have not eaten the right food, I feel very lethargic and can start to feel down which can trigger my anxiety.
I found writing down a meal plan and scheduling time to do exercise really helpful! If you are interested to know more there is a great book I would recommended called The 4 pillar Plan by Dr Chatterjee.
5) Talk About It
I find talking to people, who I trust, and having someone else’s different perspective really useful when I am going through a rough patch. I know first hand how bottling up your feelings is just not the way to go. You need to know your triggers and have methods to manage them.
Well done for sharing your triggers and coping mechanisms, im sure they will give others food for thought and help them come up with their own strategies.
Hi Bea,
Thanks for commenting,
Do you have any extra coping strategies your willing to share? What works for you?
Stay well,
Matt