Dancing with Anxiety and Stress: 3 Ways I Help Regulate My Anxiety
Although I am a regular writer on this blog, and I am writing about anxiety, you’ll find it funny that writing itself makes me feel anxious. It reminds me of the stress I had been in middle or high school (and college too, to be honest) and having writing deadlines. The stress of having to write about something that I probably didn’t quite have time to learn about thoroughly made me feel inadequate, and I could not afford to not have the answers and not turn in the work required of me. Even though, as an adult, I rarely feel like I am without resources or even content for whatever I need to write, just opening a word processing document still triggers those old feelings of stress in me. But I continually choose to open up the computer and overcome the stress so that I can share my knowledge and experiences with you all.
So let’s get into what anxiety means. This part is really important because conversations around mental health are happening a lot more often. We’re realizing that anxiety is affecting the health and overall quality of life of many people recently.
anx·i·e·ty
/aNGˈzīədē/
Oxford languages define anxiety as a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome. A nervous disorder is characterized by a state of excessive uneasiness and apprehension, typically with compulsive behavior or panic attacks. The American Psychological Association has a similar definition; an emotion characterized by feelings of tension, worried thoughts, and physical changes like increased blood pressure. People with anxiety disorders usually have recurring intrusive thoughts or concerns. They may avoid certain situations out of worry. They may also have physical symptoms such as sweating, trembling, dizziness, or a rapid heartbeat.
Whether we describe our feelings like nervousness, stress, or anxiety, according to the latest data from the National Institute of Mental Health, 31% of Americans will experience an anxiety disorder during their lifetimes (APA). We all need to figure out ways to navigate anxiety and stress in our lives.
I have been clinically diagnosed with the dance of anxiety/depression disorder. The lessons I have learned while being in the constant dance have helped me become more compassionate and patient with myself and others. For this reason, I never refer to anxiety as “bad” or as something to get rid of to be “normal”. Rather I want to figure out how to support myself and how to ask for support when doing this particular dance. Typically, I like to break down how to support myself through anxiety into three approaches, in this particular order: mind, lifestyle, and herbal medicine.
Additional Suggested Reading - Continue Reading Below
Mind
Reflection and meditation are regular practices for me and I make sure to become even more disciplined about my practice when I am experiencing anxiety. I put on a 10-minute timer and lay down on a yoga mat. I sit in silence and ask my body what I need. I allow myself to think about and feel whatever I need to feel. I try to get to the root of what is causing my anxiety. Sometimes I get to the root, sometimes I just realize I am tired and find time in my day to go take a nap.
I have an app on my phone called Headspace that I use for meditation (as of the time I am writing this if you live in Los Angeles County you can get a premium subscription for FREE). It has short and long meditations, breathing exercises, and even sleep casts designed to help ease you into sleep. If I am feeling overwhelmed with anxiety, there are categories of meditations available to help reframe stress and to bring relaxation.
Additionally, if I am feeling as though the stress is all-encompassing, I have made it a point to let at least my closest friends know that my mental health is going through a lot at the moment. I’ve had a great deal of success with therapy so it’s another tool I like to access. I have found that the Talkspace app is a great way to find a therapist that you can access that is affordable, the type of therapy you prefer, and can meet you at your schedule, as they can even text you within the app.
Lifestyle
My favorite body movement practice is yoga asana. Movement in yoga is designed to access and release muscles and emotions alike. Holding poses and focusing on breathing helps to be in what my yoga teacher refers to as “present moment awareness”. In my experience, anxiety seems to last when I am not being present, not fully being in my body. Just like meditation, yoga also helps me to check in with my body to see if I am aware of all of my senses. Doing this helps me to be centered on what matters, the present, and helps me bring that into other areas of my life.
In my podcast, The Petty Herbalist Podcast, we have a series called The Spice of Life, where we discuss spices that many of us never realized were herbal medicine. One of the spices we discuss is Nutmeg. Nutmeg is a favorite among bakers and pumpkin spice lovers… and for a good reason. Not only does it make for a really yummy spice for sweet and savory dishes, but Nutmeg has a compound called myristicin that has been used as an herbal remedy to treat anxiety. In the Dominican Republic, it is added to coffee made in a Moka Pot, which compliments coffee’s chocolatey notes, but I would like to assert that it is also added to offset the stimulating effects of caffeine and sugar. So maybe enjoy a spiced latte for your health?
Herbal Medicine
If you know my story of how I became an herbalist, you know it’s because Lemon Balm found me exactly when I needed her. Lemon Balm (Melissa Officinalis) is in the mint family and has a rounded lemony taste when you bite into the leaves. Lemon Balm is what is known as a nervine, which basically means herbs that nourish and support the central nervous system.
And when I say that she found me, it was because I was going through one of my most challenging dances with anxiety & depression. I knew nothing of herbs at the time, and Lemon Balm captured my attention in the garden outside my house. Since I was a kid, I’ve always loved mints! I picked some leaves because I learned they made a yummy tea. I fell in love, and the more research I did in learning about her, I realized that people have historically used lemon balm preparations for anxiety and depression. According to a study published by NIH, the scent and the ingestion of lemon balm allow you to be in contact with a compound called rosmaric acid (also in rosemary) that supports the nervous system and thus uplifts the mood and supports cognitive function.
In my practice, the most powerful way to be in a relationship with Lemon Balm is to sit with the live plant and munch on the leaves (you can even make a quick tea with the leaves) and take it in tincture form.
Whatever you do in your dance with anxiety, I hope you never allow shame to prevent you from seeking the support you need. Although our society is having more conversations about mental health these days, I find that there is still a substantial amount of pressure for people with mental health challenges to “fix’ themselves. I hope you know that you don’t have to fix your anxiety, but if you want to escalate care to more powerful interventions, that’s ok! The ways of support I am offering are ways that have worked for me. I know anxiety and depression may be part of my life for a while, and I am on a continuous path of healing. We are all on a continuous path of healing. Do what best serves you because you have the honor and privilege to take the best care of yourself. So, take care, friends!
References
Anxiety vs. Stress: https://www.apa.org/topics/stress/anxiety-difference
Definition of a nervine tonic:
Nutmeg Benefits:
https://www.healthline.com/nutrition/nutmeg-benefits
The Petty Herbalist Podcast
https://open.spotify.com/show/4PAQupBJdeDHEG1JIUyXhi?si=c7c781e86692404b
Anti-Stress Effects of Lemon Balm: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4245564/
The content provided in this article is provided for information purposes only and is not a substitute for professional advice and consultation, including professional medical advice and consultation; it is provided with the understanding that SINGLE GIRL CLUB, LLC (“SGC”) is not engaged in the provision or rendering of medical advice or services. You understand and agree that SINGLE GIRL CLUB, LLC shall not be liable for any claim, loss, or damage arising out of the use of, or reliance upon any content or information in the article.
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