THE

Anxiety

Handbook

YOUR MINI GUIDE

TO OVERCOMING

ANXIETY

 

I’m so glad you're here!

My name is Deva Arani and I’m an integrative life coach whose full-time mission is helping people to feel more alive by alleviating adaptive strategies that are counter-productive, including anxiety. Integrative is the art of unifying separation and in doing so we come to a state of integration – wholeness.

 I have spent the past 20 plus years putting together the puzzle pieces of my own integration process and part of that journey was learning how to truly overcome anxiety.

While I can’t say that you’ll cure your anxiety overnight, this guide will give you strategies and tools to combat your anxious patterns.

Let's dive into it!

What is Anxiety?

When you think of anxiety, what’s the first thing that comes to mind?

Anxiety can manifest in many ways.

The most common symptoms of anxiety include:

 

Anxiety is like trying to drive with one foot on the gas and one foot on the brake at the same time. Your nervous system does not know whether to freeze or take flight so your energy just remains stuck and your thoughts and body responses spin endlessly worrying about things that have not yet happened or cannot be changed. 

If you struggle with anxiety here are

 6 immediate tools for coping with anxiety as it arises.

1. Question your thought pattern

Unhelpful thoughts can take root in your mind and distort the severity of the situation. One way is to challenge your fears, ask if they’re true, and see where you can regain control.  Bryon Katie’s method The Work is a great tool to help you I this and you can find a worksheet here.

2. Practice breathwork

Breathwork will allow you to manage immediate feelings of anxiety. Try long slow deep breathing and/or alternate nostril breathing to bring immediate relief. Just as your breathing patterns will follow your nervous system and thoughts, your mind and nervous system will also follow your breath so if you slow your breath down and consciously breath in the above patterns your body-mind will follow. Your mind can’t race and roam when your breath is not playing ball.

3. Use aromatherapy

Studies suggest that aromatherapy can help reduce feelings of anxiety.  Plant medicine is so subtle and refined and yet powerful – our nervous systems respond to the scents of these plants just as nature intended. As we breath in the fragrance of the plants whether it’s in the form of essential oils, incense, candles, bath salts, flower-water sprays, etc., our nervous systems respond.  Lavender, chamomile, and sandlewood, are soothing but there are many others – enjoy exploring and utilizing nature’s healing in this simple but profound way.

4. Move your body right away

One of the best ways to stop anxious thoughts is to get moving. Focusing on moving your body and energy creatively and proactively will give your worrying mind a break. Movement such as active meditations, walking, hiking, yoga, running, biking, dance, stretching, swimming etc. can reduce stress and manage anxiety symptoms. A ten minute movement intensive can boost your energy, mood and reset nervous thinking and body response.

5. Ground yourself

A simple grounding technique to alleviate immediate feelings of anxiety is known as the 333 rule. It’s a great one to practice and be able to go to in need.

The 333 rule involves stopping whatever you are doing and bringing yourself into your immediate environment by naming three things that you can see, three sounds you can hear, and interacting with three things you can touch. Practice this a few times whenever you think of it so that it is familiar and then pull it out of your tool kit when you intuit anxiety kicking in.

Long-term strategies for coping with anxiety

If anxiety is a regular part of your life, it’s important to find treatment strategies to help you keep it in check.

1. Identify and learn to manage your triggers

You can identify triggers on your own or with the help Sometimes triggers can be obvious, and other times, less so. Everyone has different triggers, and identifying them is one of the most important steps to coping with and managing anxiety attacks. Keep track of what triggers your anxiety by writing down what precipitates it and explore ways to eliminate or reduce these interactions/experiences.

2. Get support 

 Get support to better understand your anxious feelings and heal the trauma underneath that causes this adaptive mind/body response.

3. Meditate

Meditate daily. If sitting is difficult, try starting with yoga or walking meditation. Many free guided meditation apps can help you get started. Active meditations and breathwork are powerful resources and can really move energy through.

4. Keep a journal

Writing down what makes you anxious gets it out of your head and can make it less daunting. Reading your thoughts and feelings can help you take stock of your emotions in the immediate moment.

This can also help you better understand the triggers - situations and events that cause anxiety so that you can be proactive and use discernment in your life choices.

5. Socialize

Spending time with friends and family regularly may help you manage your anxiety.

Socialization can help relieve stress, encourage feelings of laughter and togetherness, and decrease loneliness. It has been shown that social connectedness can help you become more resilient to stress in the long run. Our ancestors lived in family units supported by community and this is how we humans are wired. Connection is vital for our health, well being and resilience. No one can go it alone.

6. Sleep

Getting enough sleep is important to stave off anxiety symptoms. Going to bed and waking at a regular and consistent time each day can work wonders on the nervous system.

7. Diet and supplements

Changing your diet and taking supplements is a helpful long-term strategy. Research shows certain supplements and foods can play a positive role as part of broader anxiety treatment. Eating healthy and supporting your system with adaptogens and other supplements can do wonders for your energy and mood and alleviate anxious patterns.

THANK YOU SO MUCH FOR exploring this Anxiety Handbook!

I hope that these tips and prompts help you to start overcoming your anxiety.

Cheers,

Deva Arani

P.S. If you are looking for additional support, here are 2 ways to dive deeper:

Schedule a complimentary discovery session

if you have questions about any of the suggestions in this guide and/or to see if working with me might be a good fit to help you alleviate your anxiety once and for all.

Sign up for my  5-session anxiety coaching program

if you are ready to receive support and guidance to overcome this life-energy draining annoyance once and for all