Let’s focus on that question. What are practical ways to help manage anxiety, keep it at the lower and more helpful levels and be constructive and proactive with our fears and worries.
Anxiety stimulates a number of systems in our bodies, including several key neurotransmitters. As these chemicals that are formed in the synapses of our nerve cells get influenced, our anxiety level increases. Understanding that these are very real physiological elements, there are several actions we can take to bring the neurotransmitters back into a calmer, more normal range.
Self-care strategies that are helpful with anxiety include:
- Exercise (30 minutes a day but not too vigorous, 3 – 4 X a week)
- Healthy nutrition
- 7-9 hours of sleep a night
- Getting outside in direct sunlight
- Managing stress around us
- It is especially important to reduce stimulants such as sugar and caffeine in higher anxiety times, as they can have an opposite effect on those neurotransmitters and cause more anxiety.
Bringing our thoughts captive
Besides self-care, it is important to “bring our thoughts captive” (2 Corinthians 10:5) by replacing the lies or deceptions of anxious thoughts with truth. So when the thought is “This is terrible and I’m not going to make it,” look at the actual truths. Is it really “terrible” or is it just hard?
Do you have the gift of prophecy to be able to predict the future with complete accuracy?
Note the predication in the statement—predicting the future. What is the truth there? Maybe its “I’m afraid I won’t make it” or “I’m confused over how I’ll make it through this.”
Write out the truth of the statement and read it over and over.
Maybe it will be something like “This is hard and scary, and I’m afraid if I’ll have the strength to make it through.” Now look at practical ways to bring in resources to help make it through, such as:
- Prayer
- Friends or self-care steps
- Create an environment around you that helps set you up successfully weathering the “storm”
An important third step is to bring trusted people into your thoughts and fears
They can help you process your feelings, discern deceptions from truth, encourage you in the tough times and pray for you.
Sometimes people feel ashamed or embarrassed by their thoughts and fears and don’t want to talk to others about them for fear of “looking bad.” But it can be very helpful to speak these thoughts out loud, as often what seems true in my head when I say it to myself can sound misguided when I speak it out. An alternative way to employ this strategy is to journal these thoughts—i.e. write in a confidential journal these thoughts and fears as if you were writing a letter to God or maybe a friend. This will help you see things more clearly and rein in the marauding thoughts!
Looking for more help? My contact information is below:
Doug Feil MS, LPC (720-689-4631) dfeil@feilcounselingandconsulting.com
6112 S. Devinney Way, Littleton, CO 80127