Anxiety is a common experience that many people face in today’s fast-paced world. As a busy mum, balancing the demands of family, work, and life can easily leave you feeling overwhelmed and anxious. Anxiety may show up as persistent worries, racing thoughts, physical tension, or feelings of dread. It can impact your sleep, your relationships, and your ability to enjoy life.
The good news is that anxiety is manageable. With the right tools and strategies, you can take control of your anxiety and find calm amidst the chaos. This blog explores what anxiety is, how it affects your mind and body, and practical ways to manage it.
What is anxiety?
Anxiety is your body’s natural response to stress or perceived threats. It’s part of the “fight or flight” response designed to keep you safe in dangerous situations. However, in our modern lives, anxiety can be triggered by everyday stressors such as work pressures, family responsibilities, or even social situations. When anxiety becomes chronic, it can feel like you’re constantly on high alert, even when there’s no immediate danger.
Common symptoms of anxiety include:
· Excessive worry or fear about future events.
· Restlessness or feeling on edge.
· Difficulty concentrating.
· Physical symptoms like muscle tension, headaches, or a racing heart.
· Trouble sleeping or insomnia.
Anxiety can vary from mild to severe, and it can impact your mental, emotional, and physical health. Learning how to manage your anxiety effectively can help you feel more in control and improve your overall well-being.
How anxiety affects you
Anxiety doesn’t just stay in your mind - it affects your body and daily functioning as well. When you're anxious, your body releases stress hormones like adrenaline and cortisol, which can lead to physical symptoms such as:
· Tension headaches or muscle aches.
· Heart palpitations or chest tightness.
· Digestive issues, such as an upset stomach or nausea.
· Fatigue or trouble sleeping due to racing thoughts.
If left unchecked, anxiety can become overwhelming, leading to burnout, chronic stress, or even depression. But with the right strategies, you can reduce its impact on your life.
Practical strategies for managing anxiety
Managing anxiety requires a combination of self-awareness, practical tools, and lifestyle changes. Here are some effective strategies you can start using today to take control of your anxiety.
Practice deep breathing
When you're anxious, your body goes into fight-or-flight mode, and your breathing becomes shallow. Deep breathing is one of the simplest and most effective ways to calm your nervous system. It helps bring your body back to a state of relaxation.
Try this simple breathing exercise:
· Inhale slowly through your nose for a count of 4.
· Hold your breath for a count of 4.
· Exhale slowly through your mouth for a count of 6.
· Repeat this cycle for 3-5 minutes.
This technique activates the parasympathetic nervous system, which helps counteract the effects of anxiety and promotes a sense of calm.
Challenge negative thoughts
Anxiety often comes with negative thought patterns, such as expecting the worst or overthinking small details. Cognitive Behavioural Therapy (CBT) is a widely used approach that helps you identify and challenge these unhelpful thoughts.
Ask yourself questions like:
· What evidence do I have that my worry will come true?
· Is there a more realistic or positive way to look at this situation?
· What would I say to a friend who had the same thought?
By questioning and reframing your negative thoughts, you can reduce their power and prevent them from fuelling your anxiety.
Ground yourself in the present moment
Anxiety often pulls you into worrying about future events or what-ifs. Practicing mindfulness can help bring your focus back to the present, where you have more control.
A quick grounding exercise you can try is the 5-4-3-2-1 technique:
Name 5 things you can see around you.
Name 4 things you can touch.
Name 3 things you can hear.
Name 2 things you can smell.
Name 1 thing you can taste.
This exercise helps interrupt anxious thoughts and brings your awareness back to the present moment, reducing the intensity of your anxiety.
Prioritise self-care
Self-care is essential for managing anxiety, but it’s often the first thing we neglect when life gets busy. Make time for activities that recharge and relax you, whether it’s going for a walk, reading a book, or practicing a hobby.
Regular exercise is particularly helpful for managing anxiety. Physical activity releases endorphins, the body’s natural mood lifters, and reduces the levels of stress hormones. Aim for at least 30 minutes of moderate exercise most days of the week.
Limit exposure to triggers
Certain situations or environments can trigger your anxiety. While you can’t avoid everything that makes you anxious, you can take steps to minimize your exposure to unnecessary stressors. For example:
· Limit your time on social media if you find that it increases your stress or anxiety.
· Set boundaries at work or with family members to protect your time and energy.
· Create a daily routine that allows for breaks and moments of rest to avoid feeling overwhelmed.
By being mindful of your triggers, you can take proactive steps to reduce their impact on your anxiety.
Reach out for support
Anxiety can feel isolating, but you don’t have to manage it alone. Talking to a trusted friend, family member, or counsellor can provide relief and help you gain perspective on your worries. Sometimes, just sharing what you’re going through can make a big difference.
If your anxiety feels overwhelming or is interfering with your daily life, consider seeking professional support. A counsellor can help you explore the root causes of your anxiety and work with you to develop personalised coping strategies.
Take Control of Your Anxiety
Anxiety is a natural response to life’s challenges, but it doesn’t have to control your life. By implementing these strategies, you can manage your anxiety, find more calm in your day-to-day life, and regain a sense of control over your thoughts and emotions.
Remember, managing anxiety is a journey. It’s about progress, not perfection. If you need support along the way, counselling can provide the tools and guidance you need to navigate your anxiety and build a more peaceful, balanced life.
If you’re ready to take the first step in managing your anxiety, reach out today to schedule a session. You don’t have to face this alone, help is available, and together we can create a path toward feeling better.
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