Without warning or a trigger, I felt weight – heavy and suffocating – crashing over me.
Is it possible to feel energy literally leaving your body?
A racing heart, a throbbing forehead, a knotted stomach with dancing worry butterflies.
It had a hold of me – that gripping, tightening sensation of fear and dread about…
- the state of some struggling family members
- growing disappointment in myself and my inability to accomplish my self-imposed life to-do list
- uncertainty about the immediate and long-term future
- everything I had to do and be for myself, for my family, for others
I am not okay.
Tears.
Anxiety.
Anxiety – the controlling, familiar, sickening hurricane created by worry, fear and stress and my failure to take good care of myself.
I’ve known anxiety since I was a young girl growing up with a chaotic life. Its power over me strengthened as a teenager and then hit its peak when I was a young grownup trying to balance far too many responsibilities.
In fact, when I was 26, these anxiety attacks happened every few weeks. At my office. Driving in my car. Or the second my head met my pillow at night.
I was absolutely terrified that I was losing hope, losing myself.
At that point, in desperation, I finally decided I had to learn how to manage anxiety. This what I learned:
Eight ways to deal with anxiety:
1. Tame the moment.
If you find yourself in a panic, in an anxiety attack: Take deep breaths, relax your muscles, walk, listen to music, pet your dog, call that one friend who always has funny stories to share. Have a treat. For me, it’s a cup of fancy tea or a new music. If you can go outside (if safe), do it. I swear there’s no better remedy than that. Nature is magical.
2. Pin point what’s causing the anxiety and write it down.
Just recently, I’ve been writing down everything I’m worried about – from the minor to the major. I’ve found that there are changes I can make to eliminate some of the stuff on the list. There’s something very powerful about seeing your worries on paper or on screen. It reminds me that I have zero ability to control the things that worry me most. Take action on what you can control, let go of what you cannot.
3. Get enough sleep.
When our bodies don’t get enough sleep, just about every part of our bodies suffer. I feel like a phony baloney right now. I do not get enough sleep but I’ve been making adjustments in my lifestyle to accommodate it. I don’t consume anything with caffeine after lunchtime. I don’t read the news in the evening. I do not watch TV, unless it’s one of my favorite comedies, because laughing is just about the best thing in the world for me. I turn my alarm clock to face the wall so I don’t watch time pass with frustration as I struggle to fall asleep.
4. Find humor.
Sometimes I pretend my life is a reality-TV show. I’m pretty sure it’d be a hit among those who love tales of the average, non-famous and non-glamorous. Family drama/problems. Awkwardness. Nine hours a day in an office. Strangers I meet while standing in line at the grocery store. Periods of extreme bad luck.
I’ve learned to find a lot of humor in my life, in those around me, in myself. Sometimes I find moments to be extraordinarily hilarious.
Taking a bird’s eye view in the most stressful of moments also helps me to decide how I should respond: Is this worth getting upset over? Usually, it’s not. If it is, then I more clearly see changes I need to make ASAP.
5. Exercise.
It’s a medical fact that when you exercise, your brain releases feel-good hormones.
I don’t do yoga or go to a gym but I should. I run. Sometimes, I walk. Think Prancercise lady, sort of. Gosh, I adore that lady. She just does her thing.
Find what works for you. If you don’t have time, give up something to create the time.
Ever hear of the Canadian Olympian Leah Pells? Running is how she coped with the chaotic effects of her mother’s chronic alcoholism.
6. Don’t claim other people’s problems as your own.
Sometimes the hardest thing to do is to detach from other people’s problems. You may be the go-to person when something’s gone wrong. The one who always responds to texts and calls. The listener, the advice giver, the drop-everything-and-come-to-the-rescue person.
I still absolutely, 100-percent have to work on detaching from my family members’ problems on a daily basis. It’s my own fault that they all come running to me like I’m a human crutch. People lean on me way too much because I let them do so for so long. Unhealthy for everyone involved. This is called co-dependency, an extremely common trait for those who grew up with a chaotic life at home. I still feel guilty when I have to say “No, I can’t help you with that right now.” I’m getting better at this, as I grow.
7. Do what makes you happy, even if you only have 15 minutes a day.
When I was a girl, I loved to write stories and read books. But in high school, I stopped. I have no time for hobbies like that, I told myself. At 26, I was depressed and desperate to feel the joy I’d felt as a girl. Only at that point did I make the decision to read and write again. Some days, I only had 15 minutes to give to it. I wouldn’t go to sleep until I’d given 15 minutes to writing or reading. Those 15 minutes had a hugely positive impact on my life outlook. In fact, it was a major turning point in my life and I’m forever grateful.
8. Spend time with people who inspire you.
Even if you don’t know many inspiring people you can call up and go to lunch with, find them. “Spending time with” inspiring people can come in the form of reading what they have to say through books, blogs, tweets and posts. God bless the Internet for providing a way to find far more inspiring people than you may have met in person.
Anxiety is still around like a jerky former boyfriend who waits for an opp to show up on my doorstep at a vulnerable moment, knowing exactly what to say to make me instantly feel like crap about myself and the world.
But I’m getting better at coping with anxiety. Definitely getting better.
Take good care.
Herby Bell
Jody,
A beautiful post and I was struck by your metaphor for anxiety as a “former jerky boyfriend knocking at the front door.” Perfect. You remind me of my relatives in the armed forces who say, “Danger is no stranger to a Ranger”, in other words, they are well prepared for all kinds of ups and downs and…jerks in life.
Always get me goin’ in that great way, Jody. Thanks so much.
Herby Bell recently posted…Addiction is a Cultural Phenomenon â A Tragedy near Woodside, California
Cathy Taughinbaugh
Great tips here, Jody. Anxiety can certainly keep us stuck and when a family member has a drinking problem or an other substance abuse issue, it can lead us to being anxious and worried. I love all of your ideas. Pretending my life is a reality show is something that has occurred to me as well at times and bringing in the sense of humor always helps!
Cathy Taughinbaugh recently posted…Could You Be Suffering From a âDual Diagnosisâ?
Bill White, Licensed Counselor
Hey Jody!
Good info, as always. 8 strong, potentially (different strokes for different folks) effective, and easily implemented strategies/techniques.
Been around the panic/anxiety block quite a few times over the years, and it’s all about what I call “interpreaction,” Yep, our panicky/anxious reaction is grounded in interpretation. And, heck, we most often goof-up that part of the equation. So I taught myself early-on to grab that moment of pause/diversion when the adrenaline begins to pump. And then I ask myself to what am I reacting – and is my interpretation of said event, person, etc. accurate. If it isn’t, I know I have nothing to fear – and confident forward motion ensues. Bam!
Appreciate your good work, Jody…
Bill
Bill White, Licensed Counselor recently posted…Stories of Courage and Hope | I Want Your Mission (Im)Possible Tale
Beth Wilson
Jody, your writing warms my heart and your transparency is touching. Thank you for this gentle post and for permission to take better care of myself. I love all eight of your suggestions; especially #1. I’m going to remember rewarding myself with iTunes!
Best to you!!
Beth Wilson recently posted…What Are Your Successes, Great and Small?
Lisa Frederiksen - BreakingTheCycles.com
Wow..wow..wow.. this hit home for me, Jody!! I loved your description of “Anxiety – the controlling, familiar, sickening hurricane created by worry, fear and stress and my failure to take good care of myself.” As someone with experiences similar to yours, I could so relate. And your list of what can help is spot on. For myself, exercise, sleep, fun (what was that?!) and scheduling time to worry with the power of lists (similar to your #2) were a huge help. I laughed out loud at your “human crutch” analogy – boy that was another huge hurdle to overcome, but when I did learned I had a “right” to say, “No,” and that “No” was a complete sentence (I did not have to explain) – whew! One thing my therapist told me that really helped was, “You can’t tell your truth and take care of another person’s feelings at the same time.”
I love your work, Jody!
Lisa Frederiksen – BreakingTheCycles.com recently posted…Intensive Outpatient Program (IOP) and Recovery
kather hulbert
i can’t have any thing un expected happen or i will go into anxiety attack
Kyczy Hawk
How to listen with compassion and without enmeshment! “Sometimes the hardest thing to do is to detach from other people’s problems.”. I so want to HELP but mostly, when I do, it is better called “meddling”. Really. And sometimes wanting someone else to feel “better” is really MY desire to feel better, not worry, not absorb blame / guilt / or memories of times past. It is brave to let another go through their own process with stability and presence: like a listening tree.
Why to I say this? Because I try, i really do. And I make mistakes, and then I try again. Part of my feelings of depression can step both from powerlessness AND from my uncanny ability to feel the feelings of others without discerning ME from YOU.
Thank you so much for ALL the tips – and the mis-steps that can occur that can contribute to my anxiety and discomfort.
Leslie Ferris
Awesome Jody! Love number 6 – don’t claim other people’s problems as your own. I am still working on that one, and it is especially hard when that person is your own child. As I often tell my clients – that is a journey and not an event. It takes time and patience! Thanks so much for your beautiful writing from the heart!
Vishnu
So many good tips and advice here, Jody. Anxiety can be suffocating and without proper coping mechanisms can really overwhelm us. I’m not sure I’ve experienced full anxiety but certainly worry, stress and a loss of hope at various points in my life. Your suggestions and advice are spot on! every single one.
I too find humor in worry and difficulty. Only two things to do in such situations – cry or laugh at the tragedy of the situation. At least with laughter, we feel good, and express our frustrations in a positive way. And you know JL – we are in a reality tv show! And by that, I understood it to mean that we are living in an illusory world. All is in a state of impermenance, we are simply actors on the stage who need to remember we are in a play. The eastern religions and philosophy remind us that we are but actors on a stage. If we approached life an our worries this way, we would stop getting so caught up with them.
Thanks for sharing your experiences and writing this one!
Vishnu recently posted…5 Meaningful Lessons From a Broken Heart