How to cope with anxiety when you're feeling overwhelmed

While therapy is key, we speak to wellness experts about other ways to deal with anxiety

It’s no secret we’ve been battling two pandemics since the start of 2020–COVID-19 and COVID-19-induced anxiety. With stringent yet necessary impositions such as lockdowns and curtailment on social contact, the number of people going through anxiety has only grown exponentially. Traversing demographics, everyone from children to senior citizens have experienced anxiety in some form.

During the first year of the pandemic, the global prevalence of anxiety increased by 25 per cent, according to a scientific brief by the World Health Organization (WHO), released in March 2022. “The information we have now about the impact of COVID-19 on the world’s mental health is the tip of the iceberg. This is a wake-up call to pay more attention to [our] mental health,” warns Dr Tedros Adhanom Ghebreyesus, WHO Director-General.

There has naturally been a sharp increase in people seeking therapy in order to combat their anxiety. Feelings of helplessness, fear, a conviction that things are out of your control, getting extremely triggered at the slightest provocation or having an extreme reaction are all warning signs. Goa-based clinical psychotherapist Alaokika Motwane warns against the very real danger of ignoring these symptoms or thinking they will subside on their own. “Always seek therapy if getting out of bed fills you with a sense of dread. If you’re stuck in a loop of feeling constantly miserable. And especially if you get suicidal thoughts–no matter how fleeting. This is a big red flag and you need to seek medical attention immediately.”

Understand your anxiety

It is essential to understand the difference between feeling stressed and experiencing full-blown anxiety. It’s a spectrum, ranging from mild unease to blind panic. “We need a little anxiety–it’s the mind’s and body’s warning system that helps protect us. However, when anxiety overtakes us, and makes it impossible to function in our everyday lives, we need an intervention,” says Motwane.

She explains how one can judge levels of anxiety by decoding the mind’s and body’s response to situational triggers. Mild anxiety manifests as a feeling of nervousness right before a triggering situation, maybe clammy palms during the situation, and the symptoms vanish as soon as the situation ends. Moderate anxiety involves sleeplessness the night before, an elevated heartbeat and overthinking a negative outcome. Severe anxiety shows up as insomnia, constant overthinking and an all-consuming conviction overestimating the danger of the situation and underestimating your ability to cope with it.

The therapist is in

Therapy has moved far beyond the Freudian imagery of the chaise lounge and the armchair. Modern psychotherapy is a combination of cognitive and behavioural tools used as coping mechanisms, and medication to regulate secretions and triggers. “Therapy tackles irrational, exaggerated thoughts. This decrease in intensity and dysregulation of the nervous system helps us react to situations with a realistic, rational lens,” says Motwane. Tackling both physical and mental aspects is vital, as the emotions that overwhelm the mind also cause disruption in the body.

Today, psychotherapists engage with licensed therapy professionals involving art, play, movement, yoga and music to custom-create therapy sessions. However, if you can’t immediately visit a psychotherapist, there are avenues to explore until therapy becomes available (that can also be continued along with traditional therapy). Establishing a routine is key, says Motwane, as it creates focus and structure. Social-media distancing, turning off the news, limiting alcohol and caffeine, going for a walk and getting eight hours of sleep are important daily habits to manage anxiety. Here’s what else you can try.

Breathe mindfully

Breathwork or pranayamas are an integral part of all yoga practitioners’ repertoire. Mumbai-based Tanvi Bosmaya, yoga practitioner and instructor, explains how the regular practice of pranayamas can help alleviate anxiety. “In Sanskrit, ‘prana’ is life energy and ‘yama’ is control, so pranayama translates into breath regulation. Breathwork helps in expressing non-vocalised emotions to release energy blocks, as slow and harmonious breathing calms the nervous system. As we gain back mental control, we can process and express repressed emotions and anxiety in better ways.” Everyone can practice pranayamas; however, Bosmaya cautions against initially attempting breathwork without an instructor.

Sweat it out

Exercise in all forms is a major weapon in our arsenal against anxiety. Nawaz Modi Singhania, fitness expert and founder of the Body Art Wellness Centres says, “Exercise helps hugely with all levels of anxiety. Exercising on a regular basis builds up our resilience against negative emotions. It’s the single best non-medical solution for preventing and alleviating anxiety.” Cardiovascular exercise is perhaps the best–a brisk walk, an aerobics class, dancing, cycling or even using an elliptical machine. She echoes Motwane’s opinion, advocating a combined mind-body-spirit approach, a focus on hydration and healthy nutrition (especially foods rich in Vitamin C), adequate rest and sleep, and an avoidance of temporary “crutches” like alcohol, nicotine and narcotics, which can actually heighten anxiety levels in the long run.

Move to your own beat

Dance and movement therapist Aishani Shah works with children between six to eleven years and creates a safe space for them to explore their emotions, especially anxiety. “Movement releases dopamine, the feel-good hormone, that enables children to be freer with their emotions. We see a change within six to eight sessions; children who were withdrawn start taking an active part in the sessions.” Props, play, art, music and movement encourages non-verbal forms of expression that engage children, and the alleviation of anxiety becomes a natural process. Shah recommends a holistic approach focusing on the home environment and working with paediatricians for children who require medical intervention for their anxiety.

The sound of healing

Bambi Mathur, a sound therapist at Mandala Wellness works on healing with energy vibrations. Sound therapy is one of the fastest growing research fields in modern medicine. Sound waves have been scientifically proven to penetrate to a cellular level, releasing dense matter and emotions. “When negative thoughts are not dealt with, they manifest into physical symptoms. Anxiety is a result of these thoughts and emotions that remain energetically stuck in the mind, and, over time, in the body. Sound therapy opens an energetic channel to begin to process and release these blockages.” Sound therapy works on all forms of anxiety, from mild to severe. The therapy unlocks the theta state of brainwaves promoting intense healing, a deep sense of calm and restfulness. It is in this state that the physical, mental and spiritual energies reach a confluence and healing occurs on a cellular level. Sound baths, binaural beats and meditative music are healthy, non-invasive ways to combat anxiety.

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