When you experience emotional overwhelm, it can feel all-consuming. For the many people who will face this feeling at some point in their lives, it entails being completely overcome by an intense and unruly emotion that something is too challenging to manage and overcome. When confronted with being overwhelmed, it can be difficult to think and act rationally, and even function in a normal way. Needless to say, the experience of this feeling is uncomfortable and the causes and effects can span across your personal and professional life.
Especially now with the Coronavirus pandemic causing us to change the way we live drastically, many of us are bound to experience bouts of extreme anxiety.
If you do, don't be hard on yourself. You're only human. It is completely normal to feel down at times. What matters is knowing how to have the courage to stand up again stronger to move forward.
Check out this episode to learn some easy but super effective tips to beat anxiety right now:
TIP #1 IDENTIFY AN INSTANT PICK ME UP
For me, it’s my daughter. Nothing makes me relax and puts a smile on my face faster than by hugging my baby girl. When I stressed up, I drop everything, go to her, hug her real tight, and she gives me this innocent, big burst of giggles.
Instant joy I tell you :)
There are other options which you can consider of course:
Turning up your favourite music
Watch a sitcom
Play with your pet
Play your favourite game (just don’t get hooked and sit down for hours and hours nonstop)
Take a drive
Or maybe it could be as simple as opening the window to breathe in fresh air.
Whatever that works for you, identify it and use it immediately the next time you feel extreme anxiety. This will help to reduce your anxiety at least a little instantaneously.
TIP #2 CAFFEINE DETOX
I understand if you're a coffee drinker like me, it is tempting to grab a coffee whenever you feel stressed up, tired or just want a shot of energy. However, drinking coffee in times of stress actually only causes you more stress because it'll make your heart palpitate, make you more anxious, more fidgety, plus, it totally kills my next tip which is...
TIP #3 SLEEP MORE
I understand there is a lot going on in your mind and thus you can't sleep. But by forcing yourself to stay awake and overwhelm your brain with constant worrisome thoughts, will only end up giving you a higher sense of anxiety!
Sleep is so crucial that even slight sleep deprivation or poor sleep can affect memory, judgment, and mood.
Research has shown that adults who sleep fewer than eight hours a night report higher stress levels than those who sleep at least eight hours a night (5.5 vs. 4.4 on a 10-point scale). On average, adults with lower reported stress levels report sleeping more hours a night than do adults with higher reported stress levels (7.1 vs. 6.2 hours).
If you're a parent, I know it isn't realistic to have a solid 8 hours of sleep all the time if you have babies or toddlers waking you up due to a bad dream or they wet themselves at night or what have you.
Believe me, I know this only all too well. Last night my baby slept at around 8pm, then woke up about 11pm due to a bad dream and again at about 4am. She woke up crying because her pee leaked out of her diaper, making her clothes all wet, so I had to wake up to change her.
Take power naps in the afternoon or whenever it is possible. Just 10-20 minutes can really do wonders for your mood and health.
TIP #4 TALK IT OUT
Expressing feelings is always better than bottling it up. Bottle it up and that’s a volcano ready to explode anytime!
As the saying goes, there's nothing quite like a mother's love. And even if you're thousands of miles away, she can still comfort you. One 2010 study found that just talking to mom on the phone can release oxytocin in the brain and help keep you calm. Furthermore, it produces the same effects as getting a hug from her.
Whether it's your mum, dad, a loved one or a really close friend, it's time to pick up that phone.
TIP #5 AVOID PROCRASTINATING
Whether it is to submit a project within a certain deadline or to fix something that you know needs to get fixed before it really breaks down, stand up, get moving, and get it done.
Fact is, procrastinating is only a way of delaying what is bound to happen and will most definitely triple your level of anxiety when things do fall apart or you fail to get something done before a given deadline.
Because you’ll be trying to race against time to fix it or get it done!
If you already know that is going to happen, do what needs to be done now and avoid the need to have to face unnecessary stress.
TIP #6 LEARN TO SAY "NO"
Taking on more than what you can handle or not opening up when something is overwhelming you, will contribute to more stress.
Respect your limits by taking on only what you can and leave out all the rest. I understand saying "no" isn't the easiest of feats because we fear hurting others (who doesn't want to be liked right?). But there is a way to do it in a rude manner and there is a way to do it tactfully.
TIP #7 EAT RIGHT
Salmon, dark chocolate, turmeric, chamomile, these are some types of food and drinks that research has shown, contain antioxidants or nutrients that help to reduce anxiety.
Eat these types of stress-reducing food instead of high in sugar or carbohydrate foods in times of stress because though eating tons of pizza and fried chicken may feel good in the moment, it will only make you feel more sluggish, demotivated, and upset with yourself afterward.
TIP #8 FLASH A SMILE
In these times, we are asked to do social distancing, yes, but it doesn't mean you need to be anti-social.
Turn that frown upside down - literally. It may help with what's worrying you.
According to a 2012 study published in the journal Psychological Science, genuine smiling can lower your heart rate after a stressful event,
Especially now with many of us being forced to restrict our movements, anxiety is one of the top stressors that is making people depressed and driving up divorce rates.
Now more than ever, we all could use a smile. A spark of hope and joy. This is the most beautiful gift that costs you nothing, a gift you can give to everyone around you to spread much-needed happiness and love.
Once you’ve watched today's episode, I’d love to hear from you.
What other strategies have you tried when facing overwhelming anxiety? I'd love to hear from you. Do share your knowledge and experience in the comments below.
Share as much detail as you can. Many lovely souls come here for insight and inspiration. Your story may be just what someone else needs to have a major breakthrough.
I really hope the tips shared here will help you reduce your anxiety and regain inner peace and calm within your heart because you deserve to be happy. Coronavirus or not, anxiety should never be given the chance to rob you of joy.
Thank you so much for watching, sharing, and adding your thoughts.
Live strong, and have the courage to create a life you love because your happiness matters.
With SO much 💖,
P.S. Have a question you’d love to ask me? Do give me your Q on my page Ask Trish Anything and I'll personally get back to you with some empowering steps to help guide you through your challenges. I look forward to serve and help you towards a brighter future, a future you've always dreamt of. Do give me your Q here.
Knowing when to ask for help and guidance is not weakness. If anything, it's a strength.