Nurturing Calm: Understanding & Managing Anxiety's Impact on the Body
“Sometimes the most important thing in a whole day is the rest taken between two deep breaths.”
— Etty Hillesum
Anxiety can be a silent but powerful force that impacts our well-being, relationships, and overall quality of life.
Keep reading to explore the impact of anxiety on the body and delve into the world of self-soothing techniques that can help us navigate these turbulent waters.
But first, we need to understand what anxiety truly is.
Anxiety is a natural response to stress or perceived threats.
It is our body's way of preparing us for potential danger, triggering a cascade of physiological responses. However, when anxiety becomes chronic or excessive, it can have a detrimental effect on both our physical and mental health.
The impact of anxiety on the body is far-reaching. It can manifest in various ways, such as rapid heart rate, shallow breathing, muscle tension, digestive issues, and even compromised immune function. We feel restless and on edge, unable to relax or feel calm. When we feel anxious for a long time, we can feel exhausted, get sick easier, and feel kind of....well...blah, overall.
But it doesn’t end there...
Anxiety also affects our emotional and mental state.
It often involves excessive and uncontrollable worrying. Anxious thoughts can flood our minds, making it difficult to focus, concentrate, or engage in present-moment experiences. The constant stream of worries can prevent us from experiencing a sense of peace and tranquility.
Anxiety also tends to be future-oriented, leading us to anticipate negative outcomes or potential threats. I’m not talking about just wondering and dreaming about the future with care and concern here. We may excessively worry about what could go wrong, leading to heightened apprehension and a constant state of vigilance. We start watching and looking for things, always waiting for the shoe to drop, so to speak. This anticipation of negative events disrupts our ability to be fully present and enjoy the present moment.
When we feel anxious, this can cause us to practice avoidance behaviors. We may avoid people, or places that trigger feelings of anxiety. While this avoidance may provide temporary relief, it reinforces the anxiety in the long run. It prevents us from facing our fears and overcoming them, further disrupting our sense of calm and limiting our ability to engage fully in life.
As moms and working women, it can be hard enough to get good sleep. Anxiety can interfere with our sleep patterns, making it even more difficult to fall asleep, stay asleep, or experience restful sleep. Lack of quality sleep can also contribute to increased anxiety levels, creating a vicious cycle that disrupts our overall calm and well-being. Sounds like a bad ride at a creepy carnival, right?
Finally, anxiety can affect our relationships with others. It may cause us to withdraw from social interactions or become overly dependent on others for reassurance (any other people-pleasers out there??). Anxiety can make us experience irritability and restlessness, which can strain our relationships with our kids, spouse, and friends or coworkers. These relationship challenges can further contribute to feelings of unease and disrupt our sense of calm.
Overall, anxiety can create a constant sense of unease, make us more prone to negative thinking, and hinder our ability to concentrate or make decisions. Anxiety can erode our self-confidence, limit our potential, and strain our relationships.
Anxiety Uproots Your Anchor
Chronic anxiety robs us of spiritual peace. I am openly a girl loves who loves Jesus….but I have to tell you there have been seasons of anxiety where I wondered where he was. Worse yet, I was pretty sure pastors were put on the planet to tell me what a sorry excuse I was for a human being because I couldn’t pray away my anxiety.
If you’re reading this – remember this if nothing else: Your mental health is the same as your physical health. I can no more tell you to stop feeling sad or anxious than I can to tell you to take off your glasses and walk in your full-sighted “healing.”
There is a difference, though, between physical, disordered anxiety and spiritually rooted anxiety.
If you’re familiar with the Bible, then you know that God never promised us a rose garden. In fact, He told us very clearly that life would bring us struggles, but also promised to always be there for us in these struggles, to carry our burdens for us, to stand in the fire with us. We are encouraged, therefore, to bring all our anxieties to Him.
We experience spiritually rooted anxiety when we isolate from God. When we pull out of His word, and we stop seeking His guidance for our lives, and stop trusting that He is for us. These are times when we try to handle things on our own, and in doing so we create a TON of anxiety for ourselves. I can easily look back on certain situations in my life and say “well it’s no wonder that turned out like that...I didn’t even bother to take it to God at all.” I was anxious because I was trying to do all things in my own power and for my own glory. Ouch.
But that, friends, is VERY different from the seasons of my life that were made incredibly difficult by a physical, clinical anxiety disorder (and yes, there was plenty of overlap, too). Those seasons were marked by all of the symptoms that were discussed above, but no matter how much I prayed, or praised or worshipped, or tithed, my anxiety didn’t give.
Here’s the thing....physical, disordered anxiety can remain EVEN when our spiritual health feels strong, and it doesn’t make us any less righteous. But I have learned over the MANY years of navigating and managing this disorder, that even though this anxiety exists, I can still nurture calm in my heart and in my spirit.
~How??~
Fortunately, there are plenty of evidence-based self-soothing techniques that can help us cope with anxiety and nurture a sense of calm within ourselves. You’ll notice I said nurture a sense of calm. I didn’t say these are quick-fixes or magical cures. However, with repetition and practice, these techniques can help manage or even lessen the onslaught of undesirable symptoms that come with anxiety.
Deep Breathing: One of the simplest yet most effective techniques is deep breathing. Nerd fact: breathing and breath-centered exercises like yoga or tai-chi are coping skills that can help regulate our entire body when we are stressed, not just one internal system. By taking slow, deep breaths, we activate the body's relaxation response and signal to our brain that it's safe to calm down. Practice deep breathing exercises regularly to bring about a sense of calm and grounding.
Mindfulness and Meditation: Engaging in mindfulness practices and meditation allows us to observe our thoughts and emotions without judgment. It helps us cultivate a state of awareness and presence, distancing ourselves from anxious thoughts and promoting a sense of inner peace. And no, you don’t need a yoga mat or a special place to do this, you can practice mindfulness anywhere! Sitting in the car pick-up line? Turn the radio off, roll the windows down, and focus on things you can see, hear, feel and smell. Notice how those things make you feel, and what thoughts accompany those feelings, and be kind to yourself in doing so.
Physical Exercise: Regular physical exercise releases endorphins, the brain's natural mood enhancers. Engaging in activities such as yoga, jogging, or dancing not only improves our physical health but also boosts our mental well-being and resilience against anxiety. Power up your workout by taking it outside to soak up some sun and get some Vitamin D, which can help with inflammation and promoting a healthy immune system – just don’t forget the sunscreen and water!
Healthy Lifestyle: Taking care of our overall well-being is essential in managing anxiety. This means prioritizing sufficient sleep, maintaining a balanced diet, limiting caffeine and alcohol intake, and ensuring you have regular relaxation time to reduce stress levels. I know this seems nearly impossible in today’s culture, and you can read more about that in our blog “Ditching Distractions.” If you’re looking at this paragraph and thinking “ha, yeah right” trust me I’ve been there! But prioritizing these basic needs really does make a difference.
Seek Support: Don't be afraid to reach out for support when needed! Whether it's through confiding in a trusted friend or family member, joining a support group, or seeking professional help from a therapist, support networks are invaluable in managing anxiety. And please don’t lie if the doctor asks you about your mental health at your annual check-up. Being honest with my doctor at different times allowed me to navigate more difficult seasons of my life with medication adjustments.
Repeat after me: My mental health matters and asking for help doesn’t make me less of anything. It’s good to walk with other people. God says that He will help us carry our burdens, but you know what, so will our friends if we can reach out and ask for support.
Engage in Acts of Service: Speaking of support, sometimes offering support to others can help lessen our anxiety. Mindfully look for opportunities to serve others in your community or through charitable organizations. I say mindfully because if your plate is already too full and that’s causing your anxiety to worsen, then now probably isn’t the time to take on anything new, but maybe you can repurpose something you’re already doing. If you have the time, acts of service can be a way to express your faith (and that extra anxious energy) and contribute to the well-being of others; and it can be a nice temporary distraction if you need something else to focus on. Helping those in need can bring a sense of fulfillment, purpose, and inner calm. This could be something big, like going on a mission trip with an organization, or volunteering at a local shelter or women’s group. It could also be something small, like giving some of that extra hand sanitizer or cleaning supplies that your anxiety told you to buy to the kid next door going off to college.
Dive into the Word and do life with people who support your growth. Whatever you fill your mind with that positively fuels you, fill it up often. Study it, know it. Keep yourself anchored in what you value.
Remember, self-soothing techniques are not quick fixes, but rather tools that require practice and consistency. It is essential to incorporate these techniques into our daily routines and prioritize self-care.
Anxiety can have a profound impact on our bodies and minds, but by understanding its effects and utilizing self-soothing techniques, we can nurture a sense of calm and regain control over our lives. Embrace these techniques with patience, perseverance, and self-compassion as you embark on a journey of self-discovery and well-being, creating an anchored life filled with tranquility and inner peace.
To your balanced well-being,
Missy Jane
