Reclaiming Control: Three Essential Steps to Manage Anxiety
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Chapter 1: My Journey with Anxiety
Two years ago, my anxiety escalated to a point where I experienced debilitating panic attacks, ultimately leading me to step away from my business. I recently reflected on this challenging period in my article titled "Crushed By Anxiety After Six Years In Business."
In this piece, I will share the straightforward three-pronged strategy that aided me in managing my anxiety and liberating me from the grips of panic. During my darkest moments, my wife encouraged me to seek professional assistance. Unsure of where to begin, I arranged a visit with our family doctor.
During that appointment, I candidly discussed my anxiety and panic episodes. The doctor was incredibly supportive and promptly arranged for some funded sessions with a psychologist. To be transparent, he also prescribed medication to help stabilize my anxiety while I worked with the psychologist.
I entered the psychology sessions with uncertainty, but I was pleasantly surprised at how well I connected with my therapist. He introduced a simple framework aimed at helping me manage my anxiety. I took his advice and found it to be incredibly effective.
The framework comprised three fundamental elements: Good Talk, Good Sleep, and Good Exercise. These were the "low hanging fruit"—simple yet impactful strategies that significantly contributed to my progress.
Section 1.1: Good Talk
This aspect involved engaging in ongoing discussions about my anxiety in a structured environment, allowing me to uncover its underlying causes. My psychologist and I decided that regular sessions would be crucial for this process.
Over several months, we explored various factors contributing to my anxiety, revealing that it stemmed from multiple sources rather than a singular issue:
- Past trauma (which I plan to delve into in a future article).
- Unrealistic self-expectations. I realized I was striving for perfection, a goal that was neither attainable nor necessary. I needed to practice self-compassion and accept my fallibility.
- External stressors beyond my control, which I was desperately trying to manage. Sometimes, it's essential to relinquish control and acknowledge that not everything is within our grasp.
- An active mind filled with incessant thoughts and ideas that I needed to learn to manage.
With these insights, I could begin addressing the root causes under my psychologist's guidance.
Section 1.2: Good Sleep
Establishing a healthy sleep routine is vital for both physical and mental well-being. At the peak of my anxiety, I struggled with sleep, creating a vicious cycle where poor sleep exacerbated my anxiety, and heightened anxiety further disrupted my sleep.
To improve my sleep quality, I implemented several strategies:
- Aim for at least 7 hours of sleep nightly (ideally between 7.5–8.5 hours).
- Set consistent sleep and wake times. I established a routine of lights out by 10 PM and waking at 6 AM to help regulate my circadian rhythms.
- Avoid screens for at least an hour before bedtime. The blue light emitted by devices signals to our bodies that it's time to wake up, so I limited screen time to 8:45 PM.
By adhering to these sleep guidelines, I began to notice significant improvements in my sleep quality, which in turn helped reduce my anxiety levels.
Chapter 2: The Power of Good Exercise
Like sleep, regular aerobic exercise is crucial for optimal physical and mental function. Exercise is widely recognized for releasing endorphins, the body's natural mood boosters, and provides a valuable outlet for stress relief.
My psychologist recommended engaging in aerobic exercise at least three times a week to alleviate stress and help buffer anxiety. Thankfully, I had already built a solid exercise routine while training for a triathlon.
In addition to regular workouts, I started incorporating focused breathing into my sessions. By prioritizing nasal breathing during my runs, I introduced a mindfulness component that calmed my thoughts and left me feeling more centered afterward.
After several months of implementing my anxiety management framework, I saw a notable reduction in anxiety levels, returning me to a more stable psychological state. This progress allowed me to methodically address the root causes we had identified together.
Over time, I began to feel more like myself, a relief not only for me but for my family as well. I continue to follow this framework, though I occasionally find myself straying from it, which can lead to a resurgence of anxiety. However, I am now more adept at recognizing the triggers and recommitting to the framework.
It’s important to acknowledge that there is no quick fix for anxiety—no magical solution. Managing it requires continuous effort and dedication. However, once these practices become ingrained in your daily routine, they can feel more natural and less burdensome. The key is persistence!
In this insightful video, Mira Jacob discusses her memoir and the power of conversation in understanding our mental health struggles.
This engaging video explores the theme of being present in difficult conversations, emphasizing the importance of connection during challenging times.
By sharing my story, I hope to inspire others to take proactive steps in their mental health journeys. Join my members list for more insights on life, business, and personal growth.