With everything that has been going on in the world these days (COVID-19 pandemic, racial injustice, Ebola outbreak, the impending hurricane season) I thought it was really important for me to start out this health and wellness series talking about a very common mental health condition, ANXIETY.
There are a number of anxiety disorders like Post Traumatic Stress Disorder (PTSD) and Obsessive Compulsive Disorder (OCD) but today I’m going to be focusing in on Generalized Anxiety Disorder and Panic Disorder.
So what is anxiety?
Anxiety is a feeling of worry, nervousness, or unease, typically about an imminent event or something with an uncertain outcome.
Anxiety disorders are characterized by a state of excessive uneasiness and apprehension, typically with compulsive behaviour or panic attacks.
You know, it took me a while to realize that I was struggling with anxiety because many times I felt most of my symptoms in my body (psychosomatic symptoms). I didn’t have typical panic attacks but there were quite a few times I thought I was having a heart attack.
In my second year I had many bouts of abdominal cramping, nausea and diarrhoea. Which I learnt later was irritable bowel syndrome related to anxiety; we’ll talk about that next week.
Then in my third year of medical school I started experiencing frequent chest pains, palpitations and episodes of shortness of breath and sometimes nausea and dizziness. I honestly thought I had heart problems and got various investigations done (which all came back normal). I was most likely struggling with panic disorder.
It was around the time we started doing clinical practice and there was lot of anxiety and stress surrounding being on the wards, interacting with seniors and with patients. Then when I became a doctor there was fear about making mistakes or losing patients. What are some of your triggers?
Did you know that anxiety may be triggered by a genetic predisposition coupled with stressful or traumatic situations? It may occur due to an imbalance of the brain chemicals serotonin and noradrenaline. (Involved in the flight and fight response in the body).
So, we had this popular saying in university “Mi stress out” that people would just abuse, but do we really know what stress is?
Stress: is a feeling of anxiety and/ or physical tension that occurs when demands placed on someone exceed his or her ability to cope.
Trauma: is ANY deeply distressing or disturbing experience. Each person processes trauma in their own unique way.
Have you ever thought about the fact that we are all experiencing a certain level of trauma right now in our lives…collectively and personally?
So let’s get this in your head: If you have experienced/are experiencing right now any stress or trauma in your life, your feelings of anxiety are valid and understandable?
SO… let’s address the problem now.
In order for us to treat a problem we must first diagnose it, right?
Let’s talk about the symptoms…
Symptoms of Generalized Anxiety Disorder (GAD) include:
- Restlessness or feeling on edge
- Feeling tried easily
- Difficulty concentrating or having mind blocks
- Irritability
- Muscle tension (like in your neck and back)
- Difficulty sleeping (insomnia)
If you have 3 or more of these symptoms for at least 6 months you would be diagnosed with Generalized Anxiety Disorder.
Symptoms of Panic Disorder include:
- Chest pain or discomfort
- Palpitations or heart racing
- Shortness of breath
- Trembling or shaking
- Nausea
- Feelings of chocking
- Numbness and tingling in hand or feet
If you have four or more of these symptoms with 1 or more attacks followed by fear of another panic attack for at least 1 month you would be diagnosed with Panic Disorder.
In the medical community, management of anxiety disorders usually consists of medication (anxiolytics) and/or counselling (psychotherapy). Sometimes this is necessary to help with any chemical imbalance in the brain, especially if it’s impairing our ability to function.
Alright so let’s talk about 10 practical lifestyle changes that you can implement on a daily basis to help overcome your struggles with anxiety. These have really helped me and other friends I know in our battle against anxiety.
1. Prayer
Yeah I said it. If we don’t first start with laying our fears and worries before God, what are we really doing? God promises us peace of mind and heart if we trust in Him. Sometimes it’s difficult to trust Him when are situations seem out of control but He is faithful. I encourage you to find a prayer partner and pray for each other. Prayer truly changes things!
2. Journaling
Write out your fears and anxieties. Reflect and ask yourself what is the root cause of this feeling? What/who am I thinking about when I have these panic attacks? Are these thoughts rational or reasonable? What is the truth about this situation? Also, talk to a trusted friend or family member to help you work through some situations.
3. Declare scriptures
Over your mind. Over your situation. Over your fears. There is life and death in the power of the tongue! Make daily positive affirmations.
4. Meditation
As a Christian this may look like spending quiet time (at least 5-10 minutes) with no distractions, in the morning to listen to the audible Bible, a podcast or relaxing worship music playlist while giving God thanks. It really is a liberating and relaxing experience.
5. Deep breathing exercises
I find it very helpful when I’m having a panic episode to try to focus in on my breathing and take deep, long breaths from the “abdomen”. This helps with improving oxygenation to the brain and rest of body. Place the hand on the chest, inhale slowly and deeply and then exhale slowly through the mouth and repeat.
(picture)
6. Full body stretches
I love doing this on a morning before starting my day or in the evening after a long stressful day. It helps to relax the body and get rid of some muscle tension.
7. Eat right
Incorporating specific foods and supplements into your diet that help with anxiety is so important. Supplements such as B complex are excellent for stress and anxiety. Eating more green leafy vegetables, seafood, eggs and legumes (nuts and beans) increase B 12 levels, important for healthy nerve function. Also, try to avoid caffeinated beverages which increase anxiety levels.
8. Sleep
I encourage all of you to establish a relaxing night routine to help with more restful sleep. We should be getting at least 6-8 hrs of sleep per night. For me I like to sign out of social media and reduce phone time, have a relaxing shower with candles and lavender oil, drink a warm cup of chamomile tea or turmeric tea (see recipe on IG), put on my night lights (yes yes) and scented candles and read a book while listening to worship music. Set the mood for yourself because sleep is too important to miss out on, the brain and body regenerates and heals itself while sleeping.
For my fellow doctor friends and other professionals who have to be on call sometimes, I know the struggle is real. God knows I hate being on call, but on those nights when you aren’t on call be intentional about how you unwind and relax your body and mind.
9. Self-Care
All of the above tips are essentially self-care practices because it involves taking care of you! Check out one of my earlier blog post for 10 self-care tips. In addition, be intentional about doing things you love regularly. I love dancing, painting, baking and going to the beach, so I try to find time to do at least one of these every week. What does self-care look like for you?
10. Disconnect and Set Healthy Boundaries
There is honestly so much craziness happening in the world and it can be so overwhelming and scary to take it all in. Yes we must be informed but we also need to find time to disconnect in order to process how we feel and work on ourselves. Also, setting boundaries with people in your life I’m learning is so important in combating anxiety. I really don’t like to say “no” but it is necessary to say “NO” sometimes for the sake of your sanity!
So, those are my few little tips for tackling anxiety. I hope they help you in some way.
If you believe that you have been struggling with anxiety for a long time and your coping strategies don’t seem to be working, I encourage you to seek professional help.
There are many awesome counselors available online such as Wings of Grace Counseling and Faithful Counseling. There is no shame in seeking help for mental health issues, even as a Christian.
Sometimes we just need help with un-wrapping the complexities of our mind, addressing traumatic experiences and finding solutions specific for our situations.
Just like we seek help for our physical health issues, we need to seek help for our mental health issues. I have personally gone through counselling which was a tremendous help for me.
Let me share this short anonymous testimonial with you:
“My anxiety started in small bouts but I don’t think I managed it well. It got worse over time and the attacks got longer, more frequent and more intense. I guess because I didn’t have the strength to deal with my triggers and kept my experiences to myself.
Anxiety feels like a slippery downward slope and when the attacks are over, the lack of adrenaline left me feeling depressed, lost and confused. I have medical training…I should know what to do right? But it’s only when I started opening up to really good friends, I didn’t feel alone in my experiences.
When I was able to deal with the triggers the intensity decreased. I talked to a therapist and kept accountable to my friends. I was also intentional about writing out my feelings as they come and giving myself positive affirmations. I am more intentional about self-care and taking time to breathe. Triggers come up every now and then but I am able to deal with them much easier.” Isn’t that beautiful?
If you like to read (you probably do if you made it to the end of this longgg blog post) pleaseee read “Boundaries: When to Say Yes, How to Say No To Take Control of Your Life” by Dr. Henry Cloud & Dr. John Townsend and “Fearless” by Max Lucado which a good friend (thanks sis!) told me about recently. They both help to tackle the issue of fear and anxiety and creating healthy boundaries in our lives for improved mental and emotional health.
Let me leave this song with you…
God with Us by Terrian
https://www.youtube.com/watch?v=PJbtWOSYjBM&list=RDaPgeaiaKHkg&index=4
Be blessed, be encouraged and may you walk in wholeness today!
Yours truly,
Esther J Trotman (M.B.B.S)
“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 your minds in Christ Jesus.”
(Philippians 4:6-7)
P.S. Can you tell I like lists? LOL! Creating short doable “to do lists” each day, are also really helpful with alleviating some of the stress that comes from hectic/overwhelming schedules.
References:
Holistic Counseling and Psychology Manual Level 2 by Dr. Sylvan Puckerin
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