Did you know that one in six women in Australia suffers from anxiety? For me, I never thought I could have anxiety, and so when it hit me shortly after the start of the pandemic in late 2020 it was a rude shock to my nervous system. In my work with my clients, I remind them that we need a healthy amount of anxiety to keep us alive aka our survival energy. When high levels of anxious energy become trapped in our nervous system, we start to experience ongoing symptoms such as brain fog, difficulties in recall, feeling fatigue, chronic exhaustion, mood swings and constantly feeling on edge and out of control. This lack of control can create a sense of hopelessness, helplessness, and powerlessness and many women with anxiety also demonstrate symptoms of depression.
For me, anxiety crept in making me hypervigilant suddenly everything and everyone around me became an unending series of real or perceived threat. My relationship with anxiety was turbulent leading me to engage in people pleasing, self-sabotage and overthinking constantly doubting my inherent capacity. It was exhausting, and I woke up more tired than when I went to sleep. Thus began the journey towards holistic healing. Working with my counsellor I learned one of the most phenomenal perspectives on anxiety, a wisdom I have since imparted to hundreds of clients each week in my clinic.
What if a panic attack, was a panic release? Have you ever tossed a soft drink onto the floor, watched it tumble around and then opened it right up only to have a giant explosion in your face? I want you to hold onto this because that's exactly how I have helped women to regain control of their anxiety! You see, when we can reframe our inner dialogue and tell ourselves this is a panic release, we stay grounded and compassionate understanding that the pressure inside our nervous system has reached a breaking point, and it is time to lift the top and let some of the steam out!
The key to releasing trapped anxiety is to go slow to grow fast. If we let out too much too quick, we can sink ourselves resulting in emotional dysregulation. If you suffer from regular panic attacks, I encourage you to practice this technique at home in the presence of a loving, supportive witness who can co-regulate with you. This could be a friend, partner, animal or even a stuffed toy which brings you comfort and safety!
Step 1: When you feel the anxiety building up take long deep breaths in through the nose and out through your mouth. We need to create space.
Step 2: Plant your feet firmly on the floor as opposed to sitting crossed legged or with your legs on the table or chair to help orient your nervous system into the current environment.
Step 3: Always remember you are in control, grounding is a powerful tool in taking control of the anxiety, anxiety is a part of you.
Step 4: Let the trapped anxiety move through you, this could look like sudden outbursts of crying, shaking, feeling overwhelmed, racing thoughts or simply feeling completely out of control. I know it’s scary, but the key is to remind ourselves this is NOT an attack it is a release. The nervous system needs old thoughts, feelings and energy to find an exit point.
When the movement has stopped ie., the release is complete try to take slow, deep breaths to regulate. Sink into a safe position and let your body relax it has done a great job! If you can drink some water to flush out old energy, take slow sips. Focus on what you say to yourself, we can often get stuck in the monkey mind. I want you to say I’m so proud of you! You did a great job!
In the past three years since learning this technique I have taught many women to take control of their anxiety. A secret weapon that helped me to ground my own nervous system is reaching out for naturopathic support in addition to regular exercise, affirmations and gratitude practices. Grow gently!
