The response from my essay on my personal struggles with anxiety was pretty overwhelming. I always “knew” I wasn’t alone, but now I KNOW I’m not alone. So many of you reached out saying you experienced some of the same things I described. While it hurts my heart that so many of you are in this boat suffering with me, I know we can encourage each other as we care for and heal ourselves.
Last time I talked a lot about my faith and the aspects of it that get me through anxiety daily. Please know that is the foundation of everything for me. My salvation in Jesus Christ is the basis upon which everything else is built. But I also want to talk about a few of the concrete tools I’ve begun to practice that help me deal with the physical symptoms as well.
Like I’ve already told you, my anxiety manifests itself as guilt, shame, and doubt. I want to talk now about the physical manifestation of those emotions for me. My therapist asks me a lot to describe how it physically “feels” when I’m experiencing anxiety. For a long time, I was confused, because I couldn’t feel my heart racing faster than “normal.” Then it finally hit me that my constant, baseline state is at such a heightened level of anxiety that my heart is racing all the time. I become aware of my anxiety when I feel a tightness in my chest, just like an elephant has decided to plop down there. As he (my therapist) encouraged me to LISTEN to my body and recognize when I was experiencing that feeling, I realized I feel it all. the. time. I didn’t know it was “off” because that’s how it always is.
That realization was at once frightening and comforting. Yikes that I’m always at a level 5 but comforting that I can now recognize it. I’ve now learned that if I regularly check in with myself and see if that tightness is there, I can do what I need to do to get it to ease off just a tad. Now, when I hit levels 6-10, that’s when I can really feel my heart pounding and I get a myriad of other physical reactions—cold sweat, dry mouth, jumbled thoughts, zero fuse, etc. My goal is to keep myself at a 5 or below, so things don’t get to that point.
A particularly triggering time for me is the morning in the shower. I find myself running through the list of things I need to get done right away that day—things at work, things in the house, things for Bo’s schoolwork, things for my civic and mission involvement, things for church, and the list goes on and on. I feel trapped in that shower and aggravated that I can’t get started right away checking things off. It actually makes me frustrated that I have to stay in the shower to finish getting ready. Now if you’ve read any of my other posts about cleaning and laundry, you know I like to be clean! I wouldn’t dream of skipping my shower. This just goes to show how that never-ending reel in my brain won’t let up even during a necessary task. Now that I can recognize that tightness in my chest as I’m running through my to-do’s, I can try to mitigate it with the best tool my therapist has taught me—breathing.
Yep, for a type A, get it done person like me, being told to stop and deep breathe just didn’t suit. It’s completely contrary to what I’m trying to do—accomplish things, not sit still. As hard as my head is though, I decided what did I have to lose? Worst case scenario, I would have wasted two minutes that I could have used getting stuff done. So, I tried it. I stopped washing my hair and just stood there under the water, just breathing and being. In through my nose and out through my mouth. In with the good and out with the bad. And you know what?? It worked! I could feel the tightness in my chest easing off just a bit. That elephant didn’t get up and walk away, but maybe he picked up one cheek.
Now I try to do that when I become aware of that tightness. It may be when I’m driving and my kids are asking me to turn the volume up on their movie or start it over again (I can quote all 4 Ice Age movies in my sleep), or before I make what may be a stressful phone call, or just when I find myself caught in a spiral of “gotta get it doneness.” While I’m breathing I sometimes try to focus on one of my key saving grace verses like Genesis 50:20 and try to etch it into my brain on top of the chaos. Do I catch it every time? Of course not. Do I still reply with a curt response when I should have taken a moment to breathe and answer in a more loving tone? You bet I do every single day. But, I’m trying. I’m breathing and I’m just being and most importantly, I’m recognizing what my body is trying to tell me. I’m listening to myself and trying to be kinder to myself.
Why don’t you give it a go, too? If you feel your pulse start to pick up, or your palms start to get sweaty, just stop and be still for a moment. Take several deep breathes in through your nose and out through your mouth. If you’re at work, go in the bathroom or go sit in your car. Take 2 or 3 minutes to take care of YOU and then face whatever it is you need to deal with. I can promise you, the list isn’t going anywhere. It will still be there when you come back, you’ll just have a bit clearer mind and a bit calmer focus to take it on.
I’ve also started meditating. There are many different ways to meditate, and I’m no pro, but I’ll tell you what is working for me. After I put Georgia down for bed and while Russ is still reading to Bo, I have a few minutes when I’m completely alone. I try to make myself sit down and meditate for 3 minutes. Yep, just 3 minutes is all my scattered brain can manage so far. They say that’s the reason they call meditation a practice, because you have to work at it. What is working for me now are the Headspace and Insight Timer apps.
Headspace has great guided meditations with a delightful soothing voice that you can set for 3 or 5 minutes, and I’ve found it to be very informative and educational about how our brains work. This is one area where I am decidedly NOT an overachiever, and I’ve just stuck with 3 minutes. Insight Timer has tons of features, but what I’ve used most is the “timer” where I can set the duration, ambient sound, and ending bell. Again, I use 3 minutes as my duration, usually choose a soothing flowing brook as the ambient sound, and a Dengze bell as the ending sound. When I first started, 3 minutes felt like an eternity. I felt like there were a bunch of grasshoppers hopping around in my brain telling me—get up, go load the dishwasher, make sure Bo’s bookbag is packed for tomorrow, aren’t there some empty hangers in the closet you should move down to the laundry room, when did you last clean out the dishwasher filter???? But after several days, the 3 minutes was up before I knew it. When I’m finished I feel much lighter. That tightness has released considerably, and I feel like it’s a great way to begin to unwind from the day for me. Again, do I have this mastered? Absolutely not. Do I do it every single night? Now way. But when I do, I can FEEL a difference. Meditation can be whatever it needs to be for you. Maybe it’s praying silently in the morning or the evening. Maybe it’s your quiet time in the Word. Maybe it’s locked in the bathroom stall at work because you just can’t anymore. I don’t think there’s a right way or a wrong way, I think the key is that you take time, be still, breathe, and be kind to yourself.
I have a beautiful piece of Haitian metal art in my office where I can see it from my desk as a constant reminder that says Be Still. My dear friend gave it to me after we’d gotten home from one of our trips to Haiti together. We were on one of our lunch dates (which literally give. me. life.), and I said that I thought I just needed to be still and listen to that small, true voice in my heart when dealing with my anxiety. She showed up at my house later that day with the artwork because she now knew that’s why God had led her to get it. She told me when she’d gotten it, she hadn’t really known what she was going to do with it or who she was going to give it to. It just spoke to her when we were in the artisan’s shop, and she knew she needed to get it. Don’t you just love friendships like that?? We weren’t meant to travel this road alone. God puts angels in our lives all along the way, and sometimes they prop us up and sometimes we prop them up. As another dear friend told me when I was thanking her for letting me lean on her, “we have a mutual lean so we can stand together, bound by Christ.” What a beautiful visual of love and sisterhood.
I’d love to hear what you do to help mitigate the physical symptoms of anxiety in your life. It just may be the thing that gives someone else a but more peace. Try to breathe this week, maybe give meditation a go, reach out to a friend to share, but above all else, take care of yourself and be kind to yourself. I think it’s no coincidence that I’m writing this as South Carolina and much of the Southeast prepares for Hurricane Florence. I don’t like situations with lots of unknowns and where I’m not in control, and this is certainly ones of those. Take care of each other and be safe. Know you’re not alone.
With love and prayers for a Happy Home,
Jennifer