Anxiety can be one of the most debilitating conditions for human suffering because its effects linger and reoccur. Just ask anyone who has had a panic attack. The scary thing about panic attacks, is that you then worry about the next time you might have a panic attack. It’s a vicious cycle.
In this post, I outline six ways you can help fight anxiety and take back control of your life, and cut through the vicious cycle.
The Reframe Technique
Anytime you poll an audience what’s the one thing they fear most, they often say public speaking. Ironically, the same sensation and feelings one feels prior to getting up on stage (which we tend to label as being nervous or anxious) is the same type of emotional sensations as that of someone excited. So, what if you instead changed from feeling nervous and anxious to excited. Try this the next time you feel anxious. Instead of saying, “Why is this happening to me?” Repeat to yourself, “I’m excited, I’m excited, I’m excited.” This type of technique engages your prefrontal cortex and takes your mind away from focusing on being anxious. With enough practice, many people have found good results and better control of their anxiety prior to difficult situations.
The Tim Ferriss Question
Tim Ferriss, known as one of the first biohackers, and as someone who loves to experiment. Tim Ferriss also has the wildly popular podcast, The Tim Ferriss Show, where he has had the luxury to interview some of the most well known high performers in the world. Needless to say, Tim is quite knowledgeable. When Tim finds himself anxious, he asks himself this question, “What would it look like if it were easier?” If this really wasn’t a problem at all, how would that be? This is similar to the Reframe Technique, in that you’re changing the way you relate to the problem. If you can change the way you interpret the anxiety, the anxiety might not be a problem after all.
Noting
I got this technique from Andy Puddicome, who is the head mindfulness instructor at the very popular app Headspace. Puddicome suggests using a mindfulness technique as noting to help eradicate anxiety. Typically, when you are struck with anxiety or some type of panic attack, you feel this overwhelm of emotions that set you spinning out of control. Even as your mind tries to contemplate and track what’s going on, it can’t, because it just continues to spin out of control. Instead, simply note your feelings. Say aloud, “Oh anxious … I’m feeling anxious … Yes, I’m feeling anxious.” And by actually labeling or noting our feelings, we start to create some space in the mind. Initially, there was no space. You were simply spinning out of control. Your thoughts were conjoined with your body, and you became one. Together, you spin out of control. But if we can note or label our feelings, we can start to separate our thoughts from our mind, and just realize them for what they are, thoughts. Thoughts are just things, they come and they go. Once you realize your thoughts are just things, they become powerless, and the anxiety will diminish.
The COMT Gene
Scientists have done studies which have shown that some people are just more susceptible to breaking down from stress than others. Scientist found that those with polymorphisms regarding the COMT gene tend to be less able to manage with high levels of stress. If you find yourself in that category, consider supplementing with the following supplements:
1. DIM: Also found in cruciferous vegetables.
2. Natural Stacks Brain Food (Serotonin): Promotes calmness and sense of well being. Relieves stress and frustration.
3. B Vitamins (B12 & Folate): B12 helps support energy and the nervous system. Methyl Folate is necessary for DNA formation and amino acids metabolism as well as a healthy nervous system.
The above-listed supplements will help support your system even if you are someone with the “worrier” gene.
• Note: I am not a doctor and cannot give medical advice. Always consult with your doctor before taking any supplements.
Rescue Remedy
I stumbled across this supplement after being stung by a bee. I reached out to several of the biohackers and naturopaths, and several of them suggested this supplement. Rescue Remedy is simply a dropper filled with flower essences, which is supposed to help calm your nervous system. I didn’t know much about it, but then read the hundreds of Amazon review, which swear by the efficacy of this product. I have only tried it a few times, and cannot say 100% it works, but it seems to have a long standing reputation.
Journaling
Several studies have shown that free writing journaling to be extremely efficacious when dealing with stress management. I think one of the biggest reasons for this, is that most of us are numb to our emotions and not really in touch with ourselves until something tragic happens. Our entire life, we were taught how to think in school, but never were we taught how to feel. Journaling helps people put words to emotions with anxiety and loss. It’s similar to noting, but I think people will have a deeper practice with journaling, as you are spending the time to write down your thoughts and how you were feeling at the time. What was going on in your mind when you were suffering that panic attack? Again, the more we can work through those emotions and identify them, the more space we can create so that we can better cope with anxiety in the future.
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