Discovering Greater Calm in an Anxiety-Filled World

In today's fast-paced and demanding world, finding calm can feel like an elusive goal. I find it more difficult than ever to find a sense of peace as I’m bombarded by bad news, divisive politics, worries about war, economic concerns and everyday life. It seems like the list grows by the day.

If you’ve ever experienced anxiety symptoms, you know how overwhelming it can be. I often feel like there’s always more that I need to do and that feeling of overwhelm too easily seeps into my mind. From the creeping thoughts that signal an anxiety attack to the heart-pounding dread of a panic attack, anxiety can disrupt your life and make every day feel like a struggle. 

It’s a feeling of overwhelm, busyness, tension, and worry. Those feelings are the canary in the coal mine of a whole cascade of events happening in the depths of your body at the cardiovascular, digestive, and immune systems (at a minimum). But there’s hope. By adopting certain practices and tools, you can discover a greater sense of calm and manage your anxiety more effectively.

In this article, we'll explore how you can develop greater calm in an anxiety-filled world. You’ll learn about the science behind anxiety, practical techniques for relaxation, and tools that can aid in your journey toward inner peace.

Understanding Anxiety

Defining Anxiety

First off, know that anxiety is just a natural response to stress. It's your body’s way of preparing for a perceived threat, which links back to our paleolithic ancestors and the fight or flight response. This was designed for a short-term physical response to a paleolithic stressor; a threat to life such as a predator or an angry enemy with a spear. Stress symptoms can vary widely and may include restlessness, rapid heartbeat, sweating, and a sense of impending doom. For some, these feelings are manageable, but for others, they can escalate into severe conditions like Obsessive-Compulsive Disorder (OCD) or social anxiety.

Modern Factors

However, the fight or flight system hasn’t evolved to fit the modern world. It was designed for short-term threats, yet in the current day the stressors have become more long-term. The modern world brings unique stressors that can exacerbate anxiety. Social media, constant connectivity, work pressures, financial difficulties, and the pressures of daily life can all contribute to heightened anxiety levels. For example, seeing an endless stream of curated lives online can trigger feelings of inadequacy and social anxiety. These external pressures can lead to increased cortisol levels, the hormone responsible for the body's stress response.

Personal Impact

If you’ve ever experienced an anxiety attack or a panic attack, you understand the profound impact it can have on your mental and physical health. Frequent anxiety symptoms can disrupt your daily life, affecting your work, relationships, and overall well-being. Understanding this is the first step in taking control and finding ways to manage and reduce anxiety.

The Science of Calm

Neuroscience of Calm

Calmness has a significant impact on your brain and body. When you engage in relaxation techniques, your parasympathetic nervous system—responsible for the ‘rest and digest’ response—activates. This can lower cortisol levels and counteract the stress response, helping you feel more at ease. Practicing mindfulness and meditation can help shift your brain from a state of hyperarousal to one of calm and focus.

Benefits of Calmness

Cultivating calm has numerous benefits. Lower cortisol levels are associated with reduced stress and better overall health. Improved focus, better sleep, and a more positive outlook on life are just a few advantages of finding and maintaining a state of calm. By incorporating practices that promote relaxation into your daily routine, you can enhance your quality of life and better manage anxiety.

Practical Techniques for Developing Calm

Mindfulness and Meditation

Mindfulness and meditation are powerful tools for managing anxiety. Mindfulness involves paying attention to the present moment without judgment. This practice can help you become more aware of your thoughts and feelings, allowing you to respond to them in a more balanced way. By focusing on the now, you no longer worry about what might happen in the future, nor ruminate about what happened in the past. You can only control what happens in the present moment, not what happened in the past nor what will happen in the future.

You might start with simple meditation exercises. There are some apps like Insite Timer, Calm, Headspace and other meditation apps that offer guided sessions designed to help you relax and focus. I personally LOVE Instie Timer and use it every single day. It has over 100,000 free tracks from guided meditations to ambient background music to begin your meditation practice. Add the $60/year premium option and the options expand beyond your imagination. I don’t even have an affiliation with it (though I wish I did). These resources are great for beginners and experienced practitioners alike. By regularly using an anxiety meditation app, you can build a routine that supports mental clarity and emotional balance.

Breathing Exercises

Breathing exercises can provide immediate relief from anxiety symptoms. Techniques like deep breathing, diaphragmatic breathing, and the 4-7-8 method can help activate your body's relaxation response. For example, the 4-7-8 method involves inhaling through your nose for 4 seconds, holding your breath for 7 seconds, and exhaling slowly through your mouth for 8 seconds. This practice can help lower your heart rate and reduce feelings of anxiety. Also you can practice the pranayama technique, which both helps relax you but also brings you to a more centered place as both hemispheres of your brain come into alignment.

Physical Activity

Regular physical activity is another effective way to manage anxiety. Exercise helps regulate cortisol levels and promotes the release of endorphins, which are natural mood lifters. Whether it’s a brisk walk, yoga, or a more intense workout, incorporating physical activity into your routine can improve your overall sense of well-being and help mitigate the effects of stress. This has become more critical in the modern era since we’re all guilty of sitting around without movement either on our computers or watching something on t.v./Netflix/Disney/etc.

Healthy Lifestyle Choices

Your lifestyle choices play a crucial role in managing anxiety. A balanced diet, adequate sleep, and reducing stimulants like caffeine and alcohol can all contribute to lower anxiety levels. I find getting 7-8 hours of sleep nightly really improves my sense of calm. Eating nutrient-rich foods and maintaining a regular sleep schedule can help stabilize your mood and improve your resilience to stress.

Creating a Calm Environment

Declutter Your Space

A cluttered environment can contribute to a cluttered mind. Organizing your physical space can help reduce stress and create a more calming atmosphere. Simple changes like tidying up your workspace or creating a designated relaxation area in your home can make a significant difference. Try to approach a Zen-like space and you’ll approach a Zen-like mind. 

Digital Detox

In the digital age, constant connectivity can be a major source of stress. Managing your screen time and setting boundaries for social media use can help reduce feelings of anxiety. Consider scheduling regular breaks from digital devices to give yourself time to unwind and reconnect with the present moment. Disconnect yourself from your device and go take a device-free walk. We’ve all become so attached to our devices that we can’t even go to dinner without someone whipping out their phone to respond to a text! We’ve become programmed like Pavlov’s dogs. Disconnect!

Routine and Structure

Establishing a daily routine can create a sense of predictability and control. This will help you feel like your life is rolling more smoothly like a river. Structuring your day with consistent wake-up times, work periods, and relaxation times can help reduce anxiety and provide a sense of stability. Incorporating calming activities into your routine, such as listening to calm music or practicing mindfulness, can further enhance your sense of calm.

Building Resilience and Coping Skills

Developing a Growth Mindset

Adopting a growth mindset involves viewing challenges as opportunities for growth rather than threats. This perspective can help you manage anxiety and approach difficult situations with a more positive outlook. Embracing the idea that you can learn and adapt from experiences can enhance your resilience and coping abilities. You can even try to shift your focus to a mindset of opportunity rather than one of lack.

Seeking Support

Don’t hesitate to reach out for support if you’re struggling with anxiety. Friends, family, and mental health professionals can offer valuable assistance and guidance. Therapy, whether through individual counseling or group sessions, can provide tools and strategies for managing anxiety and building resilience.

Journaling and Self-Reflection

Journaling can be a powerful tool for processing your emotions and identifying anxiety triggers. By regularly reflecting on your thoughts and feelings, you can gain insight into what may be contributing to your anxiety and develop strategies for addressing these issues. Journaling also provides a safe space for self-expression and emotional release. Furthermore, starting a daily Gratitude Journal works wonders. I find that just writing down 3 things I’m grateful for each morning (tiny things like my daily coffee), keeps me in a state of positivity and joy.

Incorporating Calm Practices into Daily Life

Creating a Calm Ritual

Incorporating calming practices into your daily routine can help you maintain a sense of peace. Whether it’s starting your day with a short meditation session or ending it with relaxing activities, establishing a calm ritual can provide a structured way to manage anxiety. Again using tools like Insite Timer, Calm or other meditation apps can support these practices and make them more accessible.

Setting Realistic Goals

Setting small, achievable goals can help you integrate calm practices into your life without feeling overwhelmed. Start by identifying one or two practices you’d like to try, such as using a meditation app or incorporating breathing exercises. Gradually build on these goals as you become more comfortable with the practices. Also remember the concept of “Done is better than perfect.” This removes the perfectionist in us all and allows us to begin without pressure. Like the Nike slogan says, “Just Do It.”

Conclusion

Finding calm in an anxiety-filled world is possible with the right strategies and tools. By understanding anxiety and its effects, embracing practices like mindfulness and meditation, and creating a supportive environment, you can significantly reduce your anxiety levels and enhance your overall well-being.

To help you get started on your journey toward greater calm, I invite you to listen to my free guided meditation. This meditation is designed to help you relax, center yourself, and manage anxiety more effectively. Click HERE to access your free guided meditation and take the first step towards a calmer, more balanced life.

Additional Resources

Books

• "The Anxiety and Phobia Workbook" by Edmund J. Bourne: A comprehensive guide with practical exercises for managing anxiety.
• "Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life" by Jon Kabat-Zinn: An accessible introduction to mindfulness meditation.
• "The Power of Now: A Guide to Spiritual Enlightenment" by Eckhart Tolle: Explores the concept of living in the present moment to reduce anxiety.
• "Radical Acceptance: Embracing Your Life With the Heart of a Buddha" by Tara Brach: Offers insights on self-compassion and acceptance.
• "The Untethered Soul: The Journey Beyond Yourself" by Michael A. Singer: Discusses the nature of self and achieving inner peace.

Articles

• "The Benefits of Mindfulness: What We Know So Far" (Harvard Health Publishing): An overview of research on the benefits of mindfulness.
• "How to Manage Anxiety and Stress: 15 Proven Strategies" (American Psychological Association): Practical strategies for managing anxiety and stress.
• "The Science Behind Meditation and Its Benefits" (Psychology Today): Explores the scientific evidence supporting the benefits of meditation.
• "10 Simple Ways to Reduce Stress and Anxiety" (Mayo Clinic): Offers actionable tips for reducing stress and anxiety

Useful Apps and Tools

• Insight Timer: Features a huge library of guided meditations, music tracks, and talks from mindfulness experts. Very easy to use and user-friendly.
• Headspace: An app offering guided meditations, mindfulness exercises, and sleep aids.
• Calm: Provides meditation, sleep stories, breathing exercises, and relaxation techniques.
• Breathwrk: Focuses on guided breathing exercises to reduce stress and enhance relaxation.
• Moodfit: A mental health app with tools for tracking mood, setting goals, and learning coping strategies.

By incorporating these techniques and resources into your life, you can cultivate greater calm and manage anxiety more effectively. Start today and take the first step towards a more serene and balanced life.