Live Well
Navigating Anxiety By Karyn Cowan
Anxiety can be a debilitating condition that prevents us from getting things done or being happy , but there are some relatively simple ways to overcome the problem .
Anxiety is described as intense fear or persistent
worry about everyday situations . While these emotions are experienced mentally , the body can also undergo fluctuations like increased heart rate , sweating , fatigue and rapid breathing . Here are some ideas to naturally assist in reducing anxiety and feelings of overwhelming tension .
1 Get moving ! Studies have proven that even five to 10 minutes of consistent exercise can improve your mental state . Think outside the box – if you are feeling immobilised by your anxiety , set your alarm for five minutes and simply move your body . Dance , jog on the spot , do some walking lunges , or even skip . These precious five minutes will elevate your mood and stimulate the anti-anxiety effects .
2 Eliminate or decrease caffeine , alcohol and sugar . All of these have an effect on the nervous system . Opt for increased hydration , antioxidant-rich foods and fresh green vegetables . Selflove in the kitchen is the first step to regaining control of your internal environment .
3 Establish a support team . List two or more people you are able to reach out to when you are feeling overwhelmed . Talking to a friend or confidant may be comforting and bring a new perspective , or even simply a distraction . If you are really struggling with severe anxiety , finding a psychologist or counsellor to work with may be the key to help you gain coping skills . As Dan Millman said , “ You don ’ t have to control your thoughts . You just have to stop letting them control you .”
4 Try to get more sleep . If you are struggling with insomnia , it may be wise to look at your night time regime and adjust it if necessary . Avoid watching TV or using your phone or computer an hour before bed , investigate the use of a weighted blanket , and try writing down your worries or tomorrow ’ s “ to do list ” before getting into bed .
5 Practise meditation or mindful breathing . The practice of quieting the mind by being still and only focusing on your in and out breath is invaluable . Train your body and mind to sit quietly and restore balance by taking deep and concentrated breaths . You can also find guided relaxation videos and apps online . As Amit Ray said , “ If you want to conquer the anxiety of life , live in the moment , live in the breath .”
6 Aromatherapy essential oils are proven to assist with relieving anxiety .
They can be used in a diffuser or burner , a roller , or mixed into massage oils / creams . Some of the best known essential oils for anxiety are lavender , bergamot , grapefruit and ylang ylang .
7 Create a “ Coping Toolbox .” During spaces of intense anxiety , one often forgets the above ideas and skills to soften the emotions of anxiety . Therefore , making a box of calming items and notes to read , as well as your favourite things , can be massively helpful during an episode . Ideas of what to fill the toolbox with include a stress-ball , journal , special photographs , affirmations , an aromatherapy candle , a note saying “ do 5 minutes of exercise ” or “ call a friend ”, an encouraging letter from a friend , hand cream , headphones , etc . Include items that appeal to all your senses .
And remember … Everything is going to be okay !
Swimming … Fun & Good for You !
Swimming to cool down after a hard workout in hot conditions is always a treat , but swimming offers so much more . For starters , it is particularly useful for recovery , as the water has a cooling effect on muscles , which enhances recovery . Still better , swimming is non-weight-bearing , so when used as part of your fitness routine , it promotes recovery of muscles , joints and bones .
There is an increase in activity of the circulatory system due to increased bloodflow through muscle activity , and swimming also activates the core muscles , which can lead to faster and improved running form . Furthermore , something that runners might not know about is the beneficial effect swimming has on the brain : Learning and practising new motor-neuron skills has a significant positive impact on the aging process on our brain and body functions .
Karyn Cowan is the owner of In Touch Wellness and a partner at Bedford Wellness Centre . She is a massage therapy specialist , palliative care worker and end of life Doula . Karyn advocates holistic wellness , which includes aspects of mental , physical and emotional health around sport , pregnancy , terminal care , stress management and life transitions . Find out more at www . intouchwellness . co . za , or go to Instagram : in _ touch _ wellness , or Facebook : In Touch Wellness .
The caveat to all these benefits , however , is that with poor swimming technique , other problems can arise . For example , back pain and an unconditioned shoulder can result from hyperextension of the spine from a poor body position in the water . Poor technique can also result in swimming too hard and taxing yourself in what is meant to be a recovery session . Therefore , make sure to get expert advice on correct swimming technique .
38 ISSUE 138 FEBRUARY 2021 / www . modernathlete . co . za