How I Put Anxiety Attacks on Pause - Rufus Carter
I’ve suffered from anxiety since my teenage years. As I got older, I noticed that my anxiety made it hard to sleep and concentrate, even if I was not in the middle of an active episode. My anxiety/panic attacks started to take control of my life, and I began missing out on family events, time with friends, and even important intimate moments within my own relationships. It took time, but I’ve learned to manage myself every day so that I am mentally ready when life begins to pile up.
While I know that I need to improve continually, I think my efforts have been crucial for my mental health. Thankfully, Basic Counseling Skills has allowed me to share a few steps that I’ve taken so far to proactively prevent anxiety at its worst.
I meditate.
I started meditating about five years ago. I wake up each morning and give myself about half an hour devoted to just me. After reading a blog about mala beads on the May I Dwell In Gratitude blog from last December, I added mala beads to my daily meditation. I’ve started wearing them as jewelry all day, and have even learned how to make my own using hemp cord, gemstone beads, and leather tassels. They keep me centered when I need an anchor.
I quit my job.
Okay, I realize this sounds like it might cause more stress than not. But, hear me out. I was working a routine 9 to 5 that was actually more of a 7 to 7 thanks to being short-staffed. I was tired, I dreaded getting up, and I was even apprehensive about quitting time because I knew I wouldn’t actually leave when I was supposed to. I decided to go back to school. I’m currently working on my master’s degree in education, but I have also considered business and marketing. Until I do have my degree, I’m freelancing, much like more than one in 10 other adults.
I stopped drinking.
Look, I love to have a drink on a Friday night like everyone else I know, but I had to stop. Even though I was only drinking a few mixed cocktails here and there, the older I got, the more I noticed that I’d wake up with a headache and couldn’t even look at the light. I did not know this at the time, but having migraines made my hangovers even worse, something Johns Hopkins Medicine explains is likely because of the meds I take for that. I stopped drinking completely, and now I wake up every morning refreshed and ready to start the day, which has significantly reduced my stress levels on the weekend. Incidentally, I put down cigarettes as well and started eating healthier every day.
I started hiking.
There are proven benefits to spending time outside in nature, but I wasn’t willing to concede that all it took was a quick hike to reduce stress. I was wrong. I started hiking with friends as a way to get out of the house and get some exercise while also socializing. I soon found that simply looking at the trees, hearing the birds, and listening to the sound of rushing water did something to me. Now, I go out alone often, but I tell someone where I’m going so I don’t have to worry about getting lost or going missing (read this article by Backcountry Chronicles if you don’t understand the importance of communicating where you are).
I improved my living environment.
While housework isn’t always a priority for me, I tried to keep my home clean-ish. Organization was always a problem, and I finally got tired of trying to make the same overflowing drawer close. I sat down, pulled everything out of the drawer, and put it all back together in an orderly fashion. That was the spark I needed to Marie Kondo my entire house, and turn it into my healthy sanctuary. I cleaned and decluttered, then added some of my favorite nature scenes, and even a few plants.
Am I an expert in mental health? No, far from it. But, what I know is that making both minor and drastic changes to my lifestyle has helped me squash stress in my daily life. This has led to fewer panic attacks and a better understanding of what triggers them from me. These may not work for everyone, but I hope that my experiences will inspire others to take a look at their own life and eliminate stressors that can make that life less enjoyable.
Visit Basic Counseling Skills for free and useful information on counseling techniques, theories, and practices!
While I know that I need to improve continually, I think my efforts have been crucial for my mental health. Thankfully, Basic Counseling Skills has allowed me to share a few steps that I’ve taken so far to proactively prevent anxiety at its worst.
I meditate.
I started meditating about five years ago. I wake up each morning and give myself about half an hour devoted to just me. After reading a blog about mala beads on the May I Dwell In Gratitude blog from last December, I added mala beads to my daily meditation. I’ve started wearing them as jewelry all day, and have even learned how to make my own using hemp cord, gemstone beads, and leather tassels. They keep me centered when I need an anchor.
I quit my job.
Okay, I realize this sounds like it might cause more stress than not. But, hear me out. I was working a routine 9 to 5 that was actually more of a 7 to 7 thanks to being short-staffed. I was tired, I dreaded getting up, and I was even apprehensive about quitting time because I knew I wouldn’t actually leave when I was supposed to. I decided to go back to school. I’m currently working on my master’s degree in education, but I have also considered business and marketing. Until I do have my degree, I’m freelancing, much like more than one in 10 other adults.
I stopped drinking.
Look, I love to have a drink on a Friday night like everyone else I know, but I had to stop. Even though I was only drinking a few mixed cocktails here and there, the older I got, the more I noticed that I’d wake up with a headache and couldn’t even look at the light. I did not know this at the time, but having migraines made my hangovers even worse, something Johns Hopkins Medicine explains is likely because of the meds I take for that. I stopped drinking completely, and now I wake up every morning refreshed and ready to start the day, which has significantly reduced my stress levels on the weekend. Incidentally, I put down cigarettes as well and started eating healthier every day.
I started hiking.
There are proven benefits to spending time outside in nature, but I wasn’t willing to concede that all it took was a quick hike to reduce stress. I was wrong. I started hiking with friends as a way to get out of the house and get some exercise while also socializing. I soon found that simply looking at the trees, hearing the birds, and listening to the sound of rushing water did something to me. Now, I go out alone often, but I tell someone where I’m going so I don’t have to worry about getting lost or going missing (read this article by Backcountry Chronicles if you don’t understand the importance of communicating where you are).
I improved my living environment.
While housework isn’t always a priority for me, I tried to keep my home clean-ish. Organization was always a problem, and I finally got tired of trying to make the same overflowing drawer close. I sat down, pulled everything out of the drawer, and put it all back together in an orderly fashion. That was the spark I needed to Marie Kondo my entire house, and turn it into my healthy sanctuary. I cleaned and decluttered, then added some of my favorite nature scenes, and even a few plants.
Am I an expert in mental health? No, far from it. But, what I know is that making both minor and drastic changes to my lifestyle has helped me squash stress in my daily life. This has led to fewer panic attacks and a better understanding of what triggers them from me. These may not work for everyone, but I hope that my experiences will inspire others to take a look at their own life and eliminate stressors that can make that life less enjoyable.
Visit Basic Counseling Skills for free and useful information on counseling techniques, theories, and practices!
