Anxiety is at an all-time high. As the world turns in violence, isolation, loss, grief, and overwhelming uncertainty loom, for many of us, how to feel less anxious might seem out of reach.
And for those with ADHD brains, a day without anxiety can appear impossible.
Although uncomfortable, we can live with anxiety and even tolerate it in small, infrequent doses.
Anxiety is actually a useful emotion that alerts us to danger and motivates us to show up and do well in our lives.
However, living in a persistent state of anxiety is uncomfortable, painful, and harmful to your health. The hormones that produce anxiety are toxic to the body in large doses over time and can cause various issues and symptoms.
Some common symptoms of chronic anxiety include body tremors and shakes, panic attacks, sweating, headaches, stomach aches and nausea, shortness of breath, increased heart rate, loss of appetite, and lack of sleep.
Whether you seek professional assistance for anxiety from a provider, medication, or alternative resources, discovering effective ways to relieve anxiety and increase your emotional resilience is important to your overall health and wellness.
Seeking Relief
Anxiety has definitely knocked me to my knees in sheer panic and taken my breath away. I’ve held onto my legs during body tremors, convinced that my heart would beat right out of my chest while my stomach twisted into nauseating knots.
Desperate for relief, I resorted to harmful coping methods; yet, my anxiety continued…and actually increased.
Talking with counselors helped, yet I never felt heard, nor did any of their recommendations ease the overwhelming panic and flood of emotion.
I tried medication, and although it did give me some relief, eventually, it numbed all of my emotions.
Determined, I dove into the research, read the reports, and explored the various treatments. I studied the biological, neurological, and psychological causes of anxiety, and trust me, I’m not debating any of it.
It wasn’t until I received a diagnosis of ADHD that I understood the anxiety I’d lived with for most of my life. I finally stopped blaming myself.
My brain is not typical. It functions differently than non-ADHD brains.
Even though my neurodivergent brain might be hard-wired for more anxiety than typical, non-ADHD brains, studies suggest effective, alternative ways to ease anxiety symptoms.
Finding the right ADHD medication and dosage has also helped ease my anxiety much more than traditional anxiety medication. Who knew?!
Three Ways To Relieve Anxiety
Three evidence-based ways to ease anxiety and influence brain chemistry that I use regularly are meditation, movement, and mindset.
Meditation
As little as 3-5 minutes of daily meditation relieves mental and emotional distress and cares for the mind. Most important is to create a meditation practice that works for you.
I use guided and unguided meditation styles. My go-to meditation app is Calm. It has meditations specifically focused on easing anxiety. However, I recommend experimenting with all the meditation options until you find your sweet spot.
If you’re new to meditation, ease into it by closing your eyes, noticing your breathing, and simply inhaling and exhaling slowly. As thoughts come and go, watch them as you would, the clouds drifting through the sky.
If your mind wanders off into anxious chatter, that’s okay; gently bring it back to your breathing without judgment. You can also add a mantra such as, “I am calm,” or “I am peace,” or “I’m okay.”
Movement
The body and brain love movement…and unless you choose to join a gym or studio, movement is relatively free.
When we move our bodies, we release calming hormones that settle the nervous system and regulate our emotions while caring for our brains.
The CDC recommends that adults 18-64 get 150 minutes a week of moderate-intensity activity, such as brisk walking, and two days a week of strength training. It’s also recommended to include regular gentle stretching and balance activities, especially as we age.
Choose the types of movement you love, look forward to, and can commit to doing several times a week. Dancing, yoga, hiking, walking, swimming, cycling, jogging, playing outside with your kids or pets, or participating in team sports.
Mental Inquiry
Developing a strong, resilient, growth-fostering mindset is key to feeling better and living well. Like meditation and movement, various practices exist for evolving your mindset.
My favorite is mental inquiry. The practice, developed by Byron Kate, or “The Work” involves consciously questioning our thoughts and beliefs. By becoming the curious observer of our thoughts, we interrupt the negative thought patterns that cause us to feel mentally defeated, emotionally overwhelmed, and anxious.
Start with writing down the most anxious thoughts you’re thinking. Look at the thoughts curiously and ask yourself, “Are these thoughts true?” “How do I feel and act when I think these thoughts?” “Who would I be without these thoughts?” Repeat daily or when consumed with negative thoughts and beliefs.
Feeling Less Anxious
Incorporating these lifestyle practices can help you feel less anxious, more at ease, and energized, and reduce symptoms of anxiety and panic.
They’re also proven beneficial for caring for ADHD brains like ours.
I also eat a real-food diet, get plenty of quality sleep, drink calming teas, use essential oils, get a monthly massage, enjoy a variety of creative hobbies, and go outside as much as possible.
Nature, creativity, and play are great for easing anxiety.
What’s most important is to establish consistent anxiety relief practices that connect your mind and body in restorative and regulated ways.
Make them yours. Do them consistently.
What do you do to reduce your anxiety? What brings you the most relief?
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