Breaking Chains of Fear: Using Mindfulness to Embrace Present Moments and Diminish Future Anxiety

Experiencing anxiety is a part of being human, but when it starts to take over your life, it's a whole different story. Trust me, I've been there. Picture this: living alone and suddenly dealing with unexpected anaphylactic reactions. It's downright terrifying. I found myself stuck in this cycle of fear, convinced that even the slightest change in body temperature felt like a potential trip to the ER.

Instead of handling stress with grace, I found myself spiralling into a rabbit hole of self-diagnosis and relentless research. It was like falling down a never-ending internet abyss, trying to connect the dots between my symptoms and potential diagnoses. From blaming simple 'food intolerances' to fearing the worst-case scenario of mast cell activation disorder, I couldn't shake off the feeling of impending doom. In my quest for answers, I sacrificed countless hours outside of work, pouring over medical articles and forums. Lost in the maze of anxiety, I drifted away from my friends, wrapped up in my worries. It was a lonely road, full of doubts and fears. But in that solitude, I found comfort in my parents' love and support. They were always there for me, giving me the strength to face my anxieties head-on.

One of my many flare-ups- anaphylactic reaction August, 2021

Navigating emotional stress became a crucial part of managing potential flare-ups, prompting me to master the art of controlling my thoughts. By harnessing this power, I could directly influence my emotions, paving the way for better days and a better quality of life in the long run. Today, I'm here to open up and share with you some of the anxiety and mindset techniques I've personally embraced, all aimed at diminishing fear and anxiety levels.

Quality Sleep

Ensuring I consistently achieve 7-9 hours of sleep each night remains a cornerstone of my daily routine. While this blog primarily delves into anxiety management, it's imperative to underscore the myriad health advantages associated with adequate rest. Sleep deprivation can act as a catalyst for irritability, impede cognitive function, and heighten stress levels, all of which can exacerbate feelings of anxiety. We've all encountered the relentless cycle of anxious thoughts that accompany exhaustion, struggling to shake off worries. However, quality sleep isn't solely pivotal for alleviating anxiety; it serves as a linchpin for cultivating a positive mindset and overall well-being. Robust research underscores the profound impact of sufficient sleep on enhancing mood, bolstering cognitive acuity, and refining emotional regulation, collectively contributing to a sunnier perspective on life (Harvey, 2018).

My days before experimentation with me spiralling mentally

Experimentation and Confidence
Each time you accomplish something new, not only do you build confidence, but you also cultivate a resilient mindset. Let's be real—trying out a new food can be nerve-wracking. I'll admit, I've felt that immediate surge of anxiety, wondering if it'll trigger a full-blown reaction. In my blog and personal experiences, I've likened the 'Google search bar' to my guiding compass in life. However, I've also come to realize that growth lies in taking bold chances and pushing past our fears through experimentation. It's these courageous leaps that have propelled me forward and empowered me to face the unknown with greater confidence.

‘Body Scan’ Mindfulness
Meditation is cool- but have you tried a body scan meditation? It allows you to focus on each physical sensation in your body and uncover where stress occurs or where you experience discomfort. The goal is to not fix these sensations but to analyze them- and it forces you to be more mindful in the moment and engaged. My recommendation is to start with a 10-minute guided meditation and work yourself up to 30-45 minutes in length.

Preparation & Consistency

Every night before bed, I followed a comforting ritual: laying out my clothes for the next day alongside my health essentials—my health card, antihistamines, and EpiPen. This nightly routine wasn't just about organization; it was my lifeline. It provided me with a sense of control and preparedness, easing the anxiety that often accompanies living with a chronic condition. Knowing that I had everything I needed within reach if a reaction occurred during the night offered me a profound sense of security and peace of mind. It was a small but powerful act of self-care that helped me rest easier, knowing I was ready to face whatever challenges the night might bring. The same sense of intentionality and mindfulness that I apply to organizing my health essentials extends to my dietary habits as well. I make it a priority to keep my fridge stocked with foods that not only support my health journey but also help reduce inflammation. This proactive approach eliminates the need to stress or expend unnecessary energy on meal planning, freeing up valuable mental space to focus on other aspects of my life.

Take a Moment to Rationalize your Thoughts

Exploring ways to combat negative thought patterns is crucial for fostering resilience and inner peace. Have you ever stopped to wonder why certain thoughts seem to hold more power over us than others?

In my journey, I've found solace and strength in daily rituals that anchor me in positivity. Each morning, I carve out time to immerse myself in 'A Course In Miracles,' a spiritual text that acts as my guiding light. Its teachings offer profound insights into the nature of my thoughts and emotions, empowering me to challenge negative patterns and cultivate a mindset rooted in peace and understanding.

Exercise & Routine
Finding ways to reduce anxiety and uplift your mood can be simpler than you think. Even if you're grappling with Long COVID symptoms, physical exertion might seem daunting or motivation might be lacking. I've been there. There were times when just standing up would make me dizzy. But trust me, healing begins with baby steps—not just physically, but mentally too. If you wake up feeling uneasy or find yourself caught in a whirlwind of troubling thoughts, a 20-minute walk outdoors can work wonders. It's not about pushing yourself to the limit; it's about taking gentle, deliberate steps toward nurturing your well-being, one stride at a time.

In wrapping up, navigating anxiety alongside chronic illness demands resilience and commitment to small, impactful changes. From challenging negative thought patterns to embracing mindfulness rituals, each step forward is a testament to strength. Through daily practices like engaging with 'A Course In Miracles' and simple routines, we anchor ourselves amidst life's uncertainties. And even in moments of doubt, physical activity—whether a short walk or gentle exercise—offers a ray of hope. Remember, healing unfolds through consistent, courageous efforts. With perseverance, brighter days await on the horizon.

References:
Malik, A., & Harvey, A. G. (2018). The bidirectional relationship between sleep and anxiety: Clinical implications and future research directions. Current Opinion in Psychiatry, 31(6), 471-475

Chan, G. M. T., Chau, P. H., Lau, E. Y., Mak, Y. W., Sit, R. W. S., & Sit, C. H. P. (2019). Physical activity and mental health in children and adolescents: an updated review of reviews and an analysis of causality. International Journal of Environmental Research and Public Health, 16(22), 4379.