Four Tips to Help Your Anxiety
I could feel a pit in my stomach and a lump forming in my throat. My knees started to buckle a little, and it felt like I would explode from the inside out. Bursting out of the J.Crew doors onto the sidewalk of a Florida outlet mall, my tears fell faster than I could catch them. I couldn’t get enough oxygen to fill my lungs.
Were the people around me taking it all up?! I ran to the restroom and paced in the accessible stall, but it started spinning a little, so I had to walk out and find the nearest bench.
My mom found me and kept asking: “What’s wrong? What on earth is wrong!? Ainsley. Breathe. Breathe!” I wanted to say: “Trust me Ma, if it were that easy, I’d be doing it!” I couldn’t catch my breath, much less form a sentence. This incident, unfortunately, was not my first panic attack, and it wouldn’t be the last.
Anxiety isn’t inherently a bad thing, most researchers agree. It can act be a red flag indicator. Our bodies naturally detect danger by our anxiety or direct us to something that needs our attention. However, if one becomes consumed with excessive worry and fear that impedes their daily life, it could signify an anxiety disorder.
Friend, I have had an anxiety disorder for over ten years, and as I write to you, I have not had a panic attack in three years. It actually feels like a miracle when I type that. I tell you that for a little nugget of hope if you might be in the midst of managing an anxiety disorder. There is hope if you may experience heart palpitations, shortness of breath, panic attacks multiple times per day, or a chronic feeling of a brick sitting on your chest. I know it doesn’t feel like it. It seems unbelievable, but there is hope.
I believe healing looks different for everyone, so I’m afraid I can’t take you through a three-step process with a guarantee of an anxiety-free life. However, I would love to share some things I believe were crucial in reframing the world and calming my consistent inner panic.
Don’t be afraid of going to counseling. Whether in person or online, seeing a counselor was one of the best investments I made in myself as I learned about how my body reacts to stress.
Cut out sugar and fried food. I know, so lame, but as soon as I cut these things out of my diet, I went from three panic attacks per day to maybe one per week. It absolutely blew my mind, and this is one super practical step you can take starting today.
Practice box breathing. This exercise is something I learned from my counselor, and it seriously helps when you start to feel anxious! It’s actually a tactic that the Navy Seals use when in high-pressure situations. Essentially, you make a box with your finger and take four seconds for each line. In the first four seconds, breathe in. Hold for four. Exhale for four. Hold for four. Repeat this at least three times or until your heart rate lowers.
This one will sound cliche, but it’s genuinely the most powerful: lean on the Lord. The Lord is our great Healer and hope. He guides you and knows you. And He can calm your darkest storms and walk with you hand-in-hand into the unknown. I know it’s scary, but I want to share a few Scriptures that I still cling to:
“When I thought, ‘My foot slips,’ your steadfast love, O LORD, held me up. When the cares of my heart are many, your consolations cheer my soul.”
“‘Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.’”
“Do not be anxious about anything, but in everything, by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and minds in Christ Jesus.”
“Cast all your anxiety on Him because He cares for you.”
My prayer for you is to allow the Great Physician, who is waiting and willing to walk with you in confidence and truth, to calm your inner chaos. I understand how heavy this feels and know that He will carry this burden as soon as you lay it at His feet. You are loved and valued beyond measure, sweet friend!
MEET THE AUTHOR
Ainsley Britain is a dream champion for the next generation, helping young adults discover or rediscover their identity in Christ. She began speaking in 2014 which is the same year she started the 501c3, Unveiled Campaign. She and her husband, Justin, love donuts and catching a flight for their next adventure. She’s currently working on her second book and would love to connect with you! Also, she wants you to know she’s an Enneagram 2w3. Continue this conversation with her over on her Instagram @Ainsleyb!