Typically, January is the month of new beginnings and resolutions. As we adjust to the new normal during this pandemic we find ourselves working from home now. While working from home sounds appealing this often causes added stress and anxiety as we struggle to find a healthy work life balance. When that balance gets out of whack feelings of depression may loom and so a vicious cycle begins.
This year marks many new beginnings for me personally and with them comes a certain level of stress and anxiety. Most of it is manageable, and some, not so much. Depression runs in my family and I believe stress and anxiety are precursors to depression. So getting the jump on stress and anxiety has been at the forefront of my mind.
A colleague and I were discussing self-care over the holidays and it prompted a smirk and snort from both of us “who had the time right?” Well, as we chatted I silently made my first resolution for 2022. More self-care, but what does that mean, what does that look like and when do I know I need it?
Anxiety is defined as intense, excessive and persistent worry or fear about every day situation and can be normal and even healthy in some instances. But, when anxiety causes things like rapid heart rate or breathing, sweating or panic attacks it can interfere with our daily functions. So how do we ward it off from the beginning? Self-care! So what exactly is self-care? Really it is anything that brings you joy, encourages relaxation and steers you away from stressful situations and depression.
A few ideas for self-care can be simple breathing exercises, going for a walk, eating a healthy diet and enjoying regular amounts of sleep. All of these things can help reduce anxiety from the very beginning. For me I chose to keep it simple and start each morning with a simple breathing exercise. Mindful breathing is a basic meditation practice where the idea is simply to focus your attention on your breathing. Dr. Andrew Weil developed this technique where you are noticing your breathing’s natural rhythm and flow. Noticing how it feels on each inhale and exhale. Studies indicate that mindful breathing can reduce stress levels in your body, lower your heart rate and blood pressure, reduce depression, and help better manage chronic pain. It can help regulate your body’s reaction to stress and fatigue and potentially reduce the possibility of burnout.
Here’s how to begin. I recommend closing your eyes, but it is not necessary if that makes you uncomfortable. Using what is known as the 4 7 8 technique, developed by Dr. Andrew Weil, begin by closing your lips and inhale through your nose for a count of four. Hold your breath for a count of seven. Exhale completely through your mouth making a whoosh sound for a count of eight. This completes one cycle. Repeat this sequence three more times. Some people find it helpful to place one hand on their belly and the other hand on their heart/chest to be fully engaged and aware of the body as they breathe. The best part is you can do this literally anywhere at any time!
When I do mindful breathing it brings out a sensation of lightness for me. Everything else just falls away as I bring my awareness solely to my breathing. If you sense your anxiety beginning to peak I suggest stopping what you are doing,making sure you are in a safe space, and practice this age old meditation in a new way. Mindful breathing is a wonderful way to relieve stress and anxiety. Tackle this new year with the calm you deserve.
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