Anxiety is a natural feeling that we all feel. However, when we experience anxiety for a prolonged period, it will lead to an anxiety disorder such as panic disorder or Generalized Anxiety Disorder. Prolonged anxiety can affect our body and our minds causing neurological and chemical changes. Approximately 40 million American adults live with anxiety and use medication or behavioral modification therapy to ease the anxiety symptoms. However, there are many methods to help ease anxiety without medication interventions.
Signs of an anxious mind are:
- Constantly feeling worried and restless
- Having trouble sleeping
- Non-stop thinking of worst-case scenarios
- Feeling tired and weak
- Having difficulty concentrating
So how can we reset our minds to be whole again? Neuroplasticity is the brain’s ability to grow and change by making new neurological pathways. Every time we learn something new, it creates a new connection in our brain. Just as we release the hormones cortisol and adrenaline during a stressful situation to help us survive, the brain has the ability to mold and change to adapt to the new normal.
A multitude of methods to help rewire your anxious mind:
- Replacing negative thoughts with positive thoughts. For example, your vehicle’s A/C stopped working while driving to work on a hot summer morning. Instead of thinking about how miserable you feel and sweat is pouring down your makeup (or getting armpit stains), you switch your thought to this, allowing you to open the windows to enjoy the fresh air outside and enjoy nature.
- Slowing down. Slow down your thoughts and focus on one task at a time. Be mindful.
- Be kind to yourself. Stop criticizing yourself so much or others.
- Meditation helps in training your brain and breathing to slow down. The more you meditate, the more you will maintain to be calm throughout the day.
- Practice 5x5. Name five things you are seeing, smelling, tasting, feeling, and hearing. This will help interrupt anxious thinking.
- Breathing exercises.
- Being present. Stop worrying and thinking of the past and future. Learn to enjoy the now because you won’t get it back.
- Havening Technique
These are just a few methods to help re-organize your brain to a healthier resting state. If you are interested in getting help with your anxiety and want a natural way of healing, reach out to one of our mental health professionals here.
Click HERE to learn more about the Wellview services available to you. We can’t wait to work with you!
– Yajaira Escobedo, LMSW LCDC, TF-CBT, CTP
Mental Health Specialist | Email Yajaira