It seems these days that almost EVERYONE has anxiety! And fair enough. The pace of life is faster than ever, the cost of living is a concern and the digital world is causing us all to be constantly in a dopamine chasing, fight or flight state of unsettledness.
I mention to my clients how I find it fascinating that the older texts of Chinese Medicine discuss the topic of “excessive Joy” as a contributing factor to less than optimal health. As i reflect on this idea, it is obvious that Joy, even though a pleasant emotion, is still a form of stimulation to our nervous system… too much of a good thing it seems!
To address anxiety the first thing we need is perspective. When we are relaxed we are in a parasympathetic state. This is when our nervous system can perform its best to help us digest well, breath deeper, get into calm restorative sleep, AND reduce anxiety. Excessive stimulation from social media, busy family schedules and way too many emails or phone calls keeps our nervous system operating in the sympathetic state. This increases the stress hormones such as cortisol and adrenaline which, if continues ongoingly will eventually lead to conditions such as adrenal fatigue, thyroid issues, lowered immune function and various degrees of anxiety among many other unwanted symptoms.
From a Chinese medicine point of view, this fight or flight state effects our “peace of mind” often associated with the Heart organ system. In clinic we see a kind of frantic disruption to the heart’s electrical system that presents as palpitations, tachycardia (rapid heart rate), sweating, fast or slurred speech and often insomnia-problems with getting to sleep, staying asleep, and dream disturbed sleep…. all of which are commonly seen in anxiety disorders.
So with this context in mind, here are a couple lifestyle hacks to help tame the tiger we call anxiety;
1/ Find your optimal balance between the digital world and the natural world.. be mindful of how much time you spend engaged with technology and know when enough is enough. Seek the tranquillity of nature, whether you enjoy a walk in the bush, a dip in the ocean, or a night camping under the stars.
2/ Play more. I think a lot of us have forgotten how to play and enjoy ourselves. The way we live seems to keep us locked in serious mode and before too long we develop habits and routines that no longer include the simple things that help us enjoy life. Dancing, back yard cricket, fishing and good old fashioned board games or a game of cards might just be what you need to stop over-thinking and being too serious.
3/ Take up a hobby or pick up an old one. Do a hobby for the sake of a hobby… no need to be perfect! The whole idea of a hobby is get yourself in a zone, where time “disappears” and your mind becomes a little more empty simply by focusing on the task at hand. I recently bought a kids archery set to play with my daughter and it has been so much fun, and at the same time gets us to focus, breath calmly and laugh when the arrow completely misses the target!
4/ Music. Not much more to say really. When your feeling anxious, take some time out for yourself, shut the door or go somewhere quiet and put on some music. A new book is an option too. Job done!
5/ Develop personal rituals. A ritual is an act done mindfully that eases the nervous system in much the same way as a hobby, but is often a small and simple way to bring you back to the “now”, the present moment. It’s hard to be anxious when you are fully present and a ritual will unify your body and mind by bringing your awareness to the thing you are doing. It can be as simple as mindfully brewing herbal tea, lighting incense and enjoying the smell, watching the sunset regularly or spending 10 minutes to try some breathing exercises. You get to choose… just make it a consistent daily practise.
Another thing worth considering is this…don’t judge yourself for having anxiety. It’s part of life, or at least it will be until we realise that at it’s core anxiety is simply an overstimulated nervous system. Take this one step further and we could even call anxiety a “message” from your body that some things in your life may need changing.
Give yourself permission to spend a little time sitting with the feelings of anxiety, talk about it with someone you trust, and if you need to, find a professional who you feel can offer some support while you make steady changes to your lifestyle and explore the things that bring you relaxation, creativity and more fun.