A common thread in individuals with an eating disorders is that high levels of anxiety are generated in certain situations and scenarios.
More often that not, this will be predominately be associated with food, exercise or both but this anxiety can also infiltrate other aspects of the person’s life such as their relationships, social interactions and their ability to cope on a day to day basis.
There are many ways in which we can manage and reduce the physiological and psychological effects of anxiety. Some techniques to alleviate the uncomfortable effects of anxiety are mentioned below:
- Breathing techniques – i.e. Breathing Waltz: Breathe in for the count of 3, hold your breath for the count of 3, breathe out for the count of 3. Repeat for one minute.
- Sensory focus techniques – i.e. focus on each of the five senses for 10 seconds. What are you touching, what do you smell, what do you hear, what do you see and what do you taste?
- Have a trusted support person – A person you can call and speak about your feelings of anxiety when they arise.
- Keep a ‘Happy List’ nearby – Listing activities, people or memories that bring a smile to your face and keep you calm. This might be as simple as a warm cup of tea, laughing with a friend, playing with your pet or remembering a favourite holiday.
- Take a time-out – Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head
- Limit alcohol and caffeine – Can aggravate anxiety and trigger panic attacks.
- Get enough sleep – When stressed, your body needs additional sleep and rest.
- Do your best – Instead of aiming for perfection, which isn’t possible, be proud of however close you get.
- Accept that you cannot control everything – Put your stress in perspective: Is it really as bad as you think?
- Welcome humour – A good laugh goes a long way.
- Maintain a positive attitude – Make an effort to replace negative thoughts with positive ones.
- Get involved – Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.
- Learn what triggers your anxiety – Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and look for a pattern.
- Talk to someone – Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a physician or therapist for professional help.
