Anxiety 102
In last week’s blog post, we dealt with the definition of anxiety and how it shows up in the body along with its common prevalence in America.
Part 2 of this blog post will focus on the real-life negative health impacts of anxiety and ways to fight it.
Chronic anxiety can take a serious toll on your mind, body, and soul. Prolonged stress has been linked to increased risks of:
High blood pressure and heart disease
Weakened immune system
Digestive issues
Sleep disturbances
Depression and burnout (Harvard Health Publishing, 2021)
Still, emotions are a part of life, and one way or another, we will have to learn to navigate and manage stressful experiences. Many of us have not been practically taught how to process our emotions, which, simply put are a part of life. As a healthcare professional who has seen the health impacts of unprocessed emotions and toxic stress, I advocate for sitting with our strong emotions rather than dismissing them or numbing them. It is okay to feel. It is okay to cry. It is okay to feel stressed. We are human and these emotions are signs that we have a working, functional, normal body that responds to pain. I encourage you to consider ways in advance to ride the wave of worry and fear, which are inevitable in this life.
Practical Tips to Manage Anxiety
While anxiety is real, healing is possible. Here are a few practical strategies to help manage it:
Breathe intentionally – Try box breathing: inhale for 4 seconds, hold for 4, exhale for 4, hold for 4.
Move your body – Daily movement like walking, stretching, or dancing can reduce cortisol levels.
Limit caffeine and sugar – These can exacerbate anxiety symptoms.
Connect with safe people – Community and support can ground you when anxiety peaks.
Pray or journal – Expressing thoughts through spiritual practices or writing offers emotional release.
Seek therapy – Working with a mental health professional can help you develop long-term tools.
You Are Not Alone.
If you’ve been battling anxiety silently, know this: your feelings are valid, but they don’t have to define you. Healing begins with understanding, support, and small consistent actions.
Want more tips on mental, physical, and spiritual wellness? Sign up for my Weekly Dose Newsletter and get practical insights delivered right to your inbox. Also, speak to your physician if you feel you are experiencing anxiety as a medial condition.
References
American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). Arlington, VA: American Psychiatric Publishing.
Harvard Health Publishing. (2021). Anxiety and physical illness. Harvard Medical School. Retrieved from https://www.health.harvard.edu
National Institute of Mental Health. (2023). Any anxiety disorder. Retrieved from https://www.nimh.nih.gov/health/statistics/any-anxiety-disorder
