Anxiety disorders are the most common mental illnesses in the U.S. and affect over 40 million adults, or 19.1% of the population [1]. Many people live with this condition and most of the time it goes untreated. It can be untreated due to health insurance, lack of education, feeling embarrassed or not having the tools to recognize that one may not be a “rude person” but rather, have anxiety.

PUBLIC ANXIETY + PANIC

Have you ever witnessed someone be excited to go to a public event, and when at that event you see them become angry and irritable or become withdrawn and seem afraid? You may even see them start to cry? And both episodes end in them wanting to leave which could ruin your night. That is a form of public anxiety. Once they are at the public event, you will start to see some of the symptoms of anxiety. The explosive emotions are a form of panic. This can also be treated, but that person must be willing to do the work. Your job is to be understanding and loving through the process.

Speaking of panic, you might have a full panic attack with trembling, shivers, crying and other symptoms that would last about 10-20 minutes. It is important to breathe through it all. Breathing helps you get centered and grounded.

BREATHE IN, BREATHE OUT.

A technique created by Andrew Weil M.D., founder and director of the Andrew Weil Center for Integrative Medicine at the University of Arizona, this exercise can help calm your nervous system quickly. You can do this exercise either sitting or lying down [2].

Here’s how to practice 4-7-8 breathing, according to Dr. Weil:

• count to four as you take a deep, slow breath from your belly.

• hold your breath for seven counts.

• breathe out for eight counts. Try to get all the air out of your lungs by the time you count to eight.

• repeat three to seven times or until you feel calm.

• take a few minutes to sit and feel the sensations in your body and mind before returning to your day.

PHYSICAL SYMPTOMS

• fatigue

• trouble sleeping

• muscle tension or muscle aches

• trembling, feeling twitchy

• nervousness or being easily startled

• sweating

• nausea, diarrhea or irritable bowel syndrome

• irritability

LOWER YOUR ANXIETY

There are ways to lower your anxiety that won’t cost extra money.

• eating healthy - green foods are great with nuts, seeds and whole grains

• moving your body

• talking to yourself/saying affirmations

• meditation

ANXIETY IS BEING ANXIOUS ABOUT SOMETHING THAT HAS NOT HAPPENED AND MAY NOT HAPPEN AT ALL. IT’S IMPORTANT THAT WE TAKE BACK CONTROL OF MIND, BODY AND EMOTIONS.