How do you achieve serenity in a chaotic world? In the final part of my series on tackling fear and anxiety, I provide you some tools to help you relax, improve your concentration and focus, and increase your confidence.
Exercise
So much can be said about the benefits of exercise. As a Certified Personal Trainer, the first advice I will give you is to do what you like. If you like to dance, then dance in your house if you have nowhere else to go. If you like to walk, then go for a walk in nature. Do not engage in an activity that you do not like. Not everyone was meant to be a runner. If you hate to run, don’t run. Do what makes you happy, whether it be weight lifting, Zumba, yoga, or Pilates. What matters is that it brings you joy. Endorphins and dopamine play a primary role in deriving pleasure. Those hormones will not be released if you engage in an exercise you do not like.
Cardio exercise will ultimately lower your resting heart rate. Why is this good? When our resting heart rate is within a safe range of 60-100 beats per minute, our breathing becomes slower and controlled, allowing us to remain calm. It will also help you live longer and help prevent heart disease.
Exercise also increases your immune system function. When endorphins and dopamine are released into the body, it helps increase the body’s defenses against sickness, making you healthier.
Pray for the best, but prepare for the worst
His Holiness, the Dalai Lama, has been known for saying these words of wisdom. How do I know? I actually was lucky enough to see him speak in 2009. If you are going through a situation that is particularly stressful, ask yourself what you can do to mitigate it. Have a back-up plan.
During the pandemic, we were asked to wear masks. We all knew loved ones and friends that had Covid. Some of them even died, sadly. But, we can control the outcome by being smart and getting vaccinated. Wear a mask in a crowded room or area like an airport or public transportation. Use hand sanitizer. Take vitamin C and Zinc to boost your immune system. Preparing for what could happen can minimize the damage later on.
Traveling can also be a stressful event. You can avoid a crisis situation on the road, for example, by having a roadside emergency kit in your car. I can think of at least three occasions where I have gotten a flat tire and used the roadside flares and reflective triangles included in my emergency kit to warn drivers and have them keep a safe distance, while I changed my tire. Don’t know how to change a tire? Find it here or on YouTube.
Being prepared will make you feel more confident and assured that you are doing everything you can to mitigate potentially stressful situations.
Music
They say that silence is golden (Who said it? I have no idea.) Sometimes however, silence can be overwhelming, especially if you experience racing thoughts and anxiety. Listening to music can help get you out of your head and focus on something positive. Music can cheer you up, help you feel that the singer can relate to your own issues, help you relax, and aid in concentration.
All my friends know that I am a music junkie. I am even listening to music as I write this article. It helps me focus on the task at hand. Without music in the background, I tend to go stir crazy and have a hard time concentrating. Music can set the mood for anything we are doing. If you are trying to relax, listen to what helps calm you down. Believe it or not, for me, it’s Heavy Metal. Sometimes, it’s Chill/Low Dub music.
I also find that singing to myself helps alleviate stress. You do not have to be a great singer. Just sing like no one is listening! If you do not like the sound of your voice, turn up the volume in your music player.
Focus on what you can do
Instead of worrying about what you cannot control, focus on what you can control in a given situation. This strategy also ties into hoping for the best and preparing for the worst. Toward the end of my eldest cat, Storm’s life, he was losing weight to the point of emaciation. I tried everything I could to help him keep his weight, but in the end, he succumbed to his illness. There was nothing I could do to stop it. What I did do was give him as much love and comfort as possible. I also took videos and pictures of him.
After he passed, I even ordered a plushie shaped like him with his picture on both sides of it. It was the best thing I ever did. I now have him with me all the time. I still look at his pictures and videos, and I take solace in knowing that I loved and spoiled him for as long as I had him. I am thankful for the time I had him in my life.
These are just some of the many tools out there to help cope with the fear and anxiety that has plagued many of us as of late. Do not be afraid to ask for help. You are not alone. Cultivate a good support network, whether it be friends, family, or an actual therapist. Most of what we fear really is in our heads. Fear can be one of the most powerful illusions that we experience. The key is to arm yourself with useful methods to help you get through these challenging times.
