Hey there, welcome back to our holistic journey toward overcoming anxiety. In our last post [internal link], we explored what anxiety is and how it can sneak into our lives, turning everyday experiences into rollercoasters of worry. I also shared some simple, practical tips to begin to calm that anxious energy. As a therapist, I am often asked if there is a cure for anxiety, as well as where does it come from? So today, we’re taking a closer look at the roots of anxiety and the when, why, and hows it manifests.
The Origins of Anxiety: Where Does it Come From?
Anxiety is like a puzzle with pieces scattered far and wide. It can arise from various sources, and often, it’s a complex blend of these factors:
- Past Experiences: Sometimes, anxiety is rooted in past experiences – perhaps a traumatic event, a challenging upbringing, or even learned behavior from our environment.
- Biological Factors: Our brain chemistry plays a role. If certain neurotransmitters are imbalanced, it can make us more susceptible to anxiety.
- Stressors: Daily life can be a breeding ground for anxiety. Work deadlines, relationship struggles, or financial worries can all contribute.
- Lifestyle: Diet, sleep, and exercise can impact anxiety levels. Caffeine, alcohol, and lack of sleep can exacerbate symptoms.
- Uncertainty: Anxiety can strike when we feel uncertain about the future or lack control over a situation.
When Does Anxiety Strike? Morning, Night, or Anytime It Pleases?
Anxiety doesn’t follow a strict schedule. It can rear its head in the morning, interrupt your peaceful night’s sleep, strike after that second cup of coffee, or even show up without an apparent trigger. It’s like an unwelcome guest who doesn’t care about your plans.
Morning anxiety may be due to cortisol levels being naturally higher at that time. Nighttime anxiety can stem from the stillness, as our worries tend to amplify when the world around us quiets down. Anxiety after drinking? Alcohol can disrupt sleep patterns and lower inhibitions, making anxiety more pronounced, not to mention when the overthinking mind starts to remember what we may have said or done while feeling uninhibited!
But sometimes, anxiety just drops in unannounced, leaving us baffled. The good news is, regardless of when or why it shows up, you have the power to manage it.
Finding Relief in Holistic Practices: Meditation, Breathing, and Mind-Body Integration
Now, let’s get to the exciting part – how to use holistic approaches to calm the anxious mind.
- Meditation: Think of meditation as your daily connection to your mind. It helps you observe your thoughts without judgment, like watching clouds pass by. With practice, you’ll notice your anxiety losing its grip. For more information on how to establish a meditation practice for beginners (after you’ve finished reading the blog), check out this article with my best tips [link to article].
- Breathing Techniques: Simple yet incredibly effective. Slow, deep breaths can activate your body’s relaxation response. Try the 6-6-6-6 technique: inhale for 6 seconds, hold for 6, exhale for 6, pause for another six. Do two rounds, and then return to two normal breaths, and begin again. Try this for just a few minutes and notice what impact it has on you.
- Mind-Body Integration: Holistic practices like yoga, tai chi, or even just a mindful walk in nature can ground you in the present moment in a direct and simple way. When you bring your attention to what you feel in terms of physical sensation as you move, you reconnect with your body, which helps to dissolve mental and physical tension, as well as anxious energy.
These are just a few simple practices you can try to see how they affect your experience of anxiety. They are not a quick fix, but they can have profound results, particularly if you try to do them consistently for just 5-10 minutes a few times a week. Overcoming anxiety is a journey. It’s about understanding its origins, recognizing when it appears, and having the tools to prevent you from getting carried away by it. In our upcoming posts, we’ll continue to dive into different types of holistic practices, providing step-by-step guides to help you find your path to serenity. Until then, breathe, be kind to yourself, and know that you’re not alone on this journey.
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