I have worked in the field of behavioral health with a specialization in trauma for almost two decades. As a trauma therapist, my clients have presented with many different issues over the years, but one thing holds true for a majority of not only my clients, but society in general; anxiety is a crippling phenomenon that affects almost everyone at some stage in his or her life.

This holds true for people of all ages and demographics; from children to the elderly, all socioeconomic backgrounds, and ethnicities. To understand this phenomenon, we need to know the things that can exacerbate or even trigger anxiety. The following is a very brief analysis of potential sources of anxiety and ways in which we can help minimize the symptoms of this potentially debilitating phenomenon.

Anxiety may have several sources. Some of these are listed below:

• Physical Health
• Poor Diet
• Poor Hydration
• Irregular Sleep Patterns
• Breathing Patterns

Let’s take a quick look at how these situations can exacerbate or trigger an anxious episode.

Physical Health: There are a handful of physical conditions that exacerbate anxious symptoms. Some of these include irregular heart rhythms, diabetes, or thyroid problems. It is important to have a good physical exam in order to rule out any of these underlying conditions if you are experiencing anxiety.

Poor Diet: It is important to know that low blood sugar can precipitate or mimic anxiety. Eating whole foods and cutting out the caffeine and sugar helps the body to maintain proper blood sugar levels throughout the day. A well-balanced diet with fruits, vegetables, lean meats and healthy fats can help to reduce the symptoms of anxiety. Try to reduce the amount of processed sugars in your diet. A “sugar rush” can mimic a panic attack!

Poor Hydration: There is a clear link between dehydration and an increase in anxiety. Dizziness and brain fog can lead to agitation which heightens anxiety. Make sure to drink half your body weight in ounces of water every day. Cut out the caffeinated, sugary drinks and replace them with wonderful water!

Sleep: A sleep deprived person is more at risk of a panic attack. Improve your sleep hygiene by establishing a bedtime routine. Make your bedroom a cozy comfortable place to be. Get regular exercise in order to help your body be prepared for rest. If racing thoughts are keeping you awake it is helpful to find a therapist who will help you process through what you cannot control. As I always say, “Worry does not change anything except your brain chemistry!”

Breath: And last but certainly not least, pay attention to your breath! It sounds so simple, but nothing can increase anxiety more than holding your breath or breathing from your chest instead of your abdomen. When holding your breath or taking short shallow breaths from your chest, you trigger your body’s flight or fight response. Your body is wired to take action to protect you. Your heart rate increases, your breath becomes even more shallow, your body is flooded with cortisol and norepinephrine and the fight/flight/freeze/panic response is full steam ahead. 

It is my personal opinion in almost 15 years of being a trauma therapist that people who experience anxiety should never engage in “square” breathing. In other words, never hold your breath at the top or bottom of a breath. Instead, slow your breathing to a rate that feels manageable to you, breathe in and out through your nose and from your abdomen. You will find that after five to six breaths of breathing in this way, your energy will naturally calm. The more you practice this type of breathing, the more grounded you will feel and the more it will take to get you to an escalated state where anxiety or panic ensue.

Here’s to your good health!

It’s okay not to feel okay.

If you or someone you know has been struggling with their emotions, behaviors, or substance use please reach out to us. We can help you find appropriate tools and services that could help you overcome obstacles in your life. We are here for you. Please contact the Southern Ute Behavioral Health Division at 970-563-5700 for more information or to set up an appointment to see a counselor or therapist.

Reminder: If you need to talk to someone, please reach out. And for those interested in opioid use education, harm reduction, and support, please contact us for quick Naloxone (Narcan) training and fentanyl test strips. We can schedule individual, family, or friends training times at our Southern Ute Behavioral Health Building, or we can come to you, and the training is around 30 minutes. Please call us at 970-563-5700 to set up a training appointment.