I realize that it’s been quite some time since one of our monthly articles specifically addressed anxiety. I talked about it in my book, “Living Through the Storms of Life”, but the last blog article on the subject was way back in May of 2019! At that time, I quote research indicating that 1 in 5 Canadians would receive a medical health condition diagnosis in their lifetime. In preparation for this article, I reviewed the numbers on Mental Health Research Canada (mhrc.ca). The statistics from polls done in 2023 now indicate that the numbers have doubled- 2 in 5 Canadians will receive a mental health diagnosis within their lifetime. In 2023, nearly 1 in 4 people experienced “heightened anxiety”. More than 1 in 4 of the people surveyed expressed that their mental health symptoms affected their daily functioning. That particular study, when broken down by age group, found that 39% of those ages 18-34 reported that their mental health symptoms affected daily function! This study did not include those under 18, but sadly we are seeing a significant rise in children dealing with anxiety and mental health issues as well.
These statistics alone can create anxiety as you consider them! However, it is important to have this conversation and normalize the need to address anxiety and prepare for it.
The stigma surrounding mental health has significantly declined, but for some it still exists. And even if there is no stigma attached, there can be a tendency to assume that this is something that happens to other people, and not have the language to address it or develop the tools to manage it.
One tool I have recommended in the past is the rating scale of 1 to 10. Learn to identify the level of anxiety you are feeling in your body at any moment. This is different then the amount of stress you are under. Your anxiety level will be relative to many factors- the circumstances you are in, the amount of restful sleep you have had, the levels of your blood sugar and hydration (what you’ve been eating and drinking), etc. You should not feel shame if you are feeling a higher anxiety level than someone else in a similar situation, as there are so many factors that will impact an individual’s response to stress.
Evaluating the stress level in your body should become as normal as taking your temperature to determine if you have a fever. If you find your anxiety level is high, then you can see what is in your toolbox of skills to manage it.
Parents, teaching our kids this skill is also crucial so that they are able to verbalize a number that will help you know what kind of support they might need at any given time. If a babysitter is prepped with this understanding, (telling your child in front of their sitter that it’s important to tell the sitter if their anxiety goes above __/10, then you can all have a plan for what happens in this case. It should be as normal as your child telling the sitter that they’ve scraped their knee and we need to choose which size of Band-Aid to put on it.
So what should be in our tool box to address anxiety when we identify it is high? In our previous article we describe the “Give Me Five” method for handling panic attacks. (click here to read the article). This is a useful skill as it helps bring you into the present, grounding you. Practice this when you are not experiencing anxiety so that you are proficient when you are in crisis.
The tools needed to combat anxiety will be specific to you and the level of anxiety you are facing. (click on the links in this article to see other articles we’ve written or YouTube videos from our channel). They may include various types of breathwork, including Somato-Respiratory Integration (SRI) and others. Exercise can be invaluable, including Burst Training to burn off the cortisol. Distraction (reading, audiobook or “netflix therapy” can have a role, getting out of the situation and taking a break. Grounding in nature is a wonderful way to decrease your anxiety. When anxiety levels are high, it is important to avoid unnecessary stress (social media, taking on extra projects at work, etc.) and following a structure or routine will be helpful. Journaling can be a tremendous tool in managing anxiety. A great way to “hack” the vagal nervous system and calm yourself is to look for and take note of glimmers throughout your day.
If your anxiety levels are consistently high, you should consider professional help with a counselor to develop tools and strategies. There is a device called Sensate which we have started to work with. It uses vibration to stimulate the vagus nerve while one listens to soundscapes for 10 minutes. People that have used it describe decreased anxiety levels and better sleep. We have become an ambassador for the product, if you would like to know more, talk to Dr. Ivey, as we have a code that can get you a discount.
And, of course, we recommend regular Network Care to help manage anxiety. Releasing stored tension patterns from your body will help you to not bring the anxiety from past trauma into each new situation, allowing you to handle current stress without the baggage of past traumas.
Finally, and I know this sounds like I’m contradicting myself, it is also important to acknowledge your anxiety levels but not be overly focused on them, as this can build your anxiety itself! Recognize that how you feel in a moment of high anxiety will not be how you will always feel, (though your emotions may tell you that it will) Spend time developing your tool kit for managing anxiety and see how resilient you can be as you navigate the challenges of this modern life!
To read more from Dr. Dave, see his other blog posts on WellnessFamilyCare.com or order his book “Living Through the Storms of Life” on Amazon