Before the Covid-19 pandemic struck the United States of America about 40 million American adults suffered from an anxiety disorder, according to the National Alliance on Mental Illness (NAMI).  This made anxiety disorders the most common mental illness in America.  Only 36.9 percent of the people affected by this illness sought professional help.  Women are twice as vulnerable as men to suffer from this dreadful disorder.

   Because the world including our nation have been plunged into the Coronavirus pandemic, more and more people are suffering from anxiety disorders.  As the situation intensifies daily, the numbers of people experiencing anxiety are growing exponentially.

   The illness is characterized by some common signs and symptoms including the feeling of nervousness, restlessness or tension, sensing impending danger or doom, having an increased heart rate, fast breathing, perspiring, trembling, experiencing tiredness and weakness, sleeplessness, obsession with the current situation and preventing focus or concentration and clear thinking.

   Anxiety can result from a medical condition that needs treatment.  In some cases, manifestations and evidence of anxiety are the first forewarning of a medical illness. If your doctor suspects your anxiety may have a medical cause, he or she may order tests to look for signs of a problem.

   Various medical issues linked to anxiety include heart disease, diabetes, thyroid problems, respiratory disorders like chronic, obstructive pulmonary disease and asthma, drug withdrawal, chronic pain, and some tumors.  Sometimes anxiety can be a side effect of certain medications.

   Are you worrying so much that it is affecting your work, your relationships, and other aspects of your life?  Are you unable to control your anxiety, fear or worry and you are feeling upset?  Are you experiencing depression, habits of consuming alcohol or drugs, or suffering from other mental health issues along with anxiety?  Is your anxiety associated with another health issue?  Are you having suicidal thoughts or behaviors? 

   If that is the case, you need to act immediately to get professional help.  Be assured these experiences may not end on their own.  They can get worse over time and cause greater pain.  Help is always available.  Delay can be dangerous.

   Anxiety is a normal emotion.  It is a reaction of our brain to stress and alerting us of potential danger ahead.  We all experience anxiety occasionally.  For instance, we may worry when faced with a challenge at work, with family members, before we take a test, or when we are confronted with an important decision.

   It is a part of our human life.  If we have anxiety disorders frequently, we shall experience consuming and enduring worry and fear about common everyday events or circumstances.  We will encounter recurring episodes of unexpected feelings of anxiety.  This can terrorize us quickly.  Occasional anxiety is normal but when it persists professional help is needed.

     Anxiety disorders are different. These are a group of mental illnesses that cause constant and overwhelming anxiety and fear.  The excessive anxiety can make us avoid work, school, family gatherings, and other social events or situations that might trigger or worsen your symptoms. 

   This kind of experience can last a long time, be difficult to control and interfere with our daily activities.  The symptoms might have started while we were still children, continue through our adolescence, and remain with us in adulthood.

   The causes of anxiety disorders are not fully understood. Life experiences such as traumatic events appear to trigger anxiety disorders in people who are already prone to anxiety. Inherited traits can also be a factor.

   Although there is no way to predict for certain what will cause someone to develop an anxiety disorder, we can take certain steps to reduce the impact of symptoms when we are anxious.  We need to seek help immediately.  Our anxiety can be harder to treat if we delay going to a professional for help.

   We can participate in activities that we enjoy and that make us feel good about ourselves.  We can enjoy social interaction and caring relationships, which may lessen our anxiety.

   We are encouraged to stay away from alcohol and drug use which can cause our anxiety to get worse. If there’s addiction to any of these substances, quitting can make us anxious. If we cannot quit on our own, we should consult with our doctor and find a support group to help us.

   Here are a few techniques/exercises that we use to reduce, control or eliminate our anxiety if it is sporadic and getting in the way of our focus or tasks.  There are some quick natural remedies that help us take control of the situation.

   If our anxiety is focused around a situation, such as being worried about an upcoming event, we may notice the symptoms are short-lived and usually subside after the anticipated event takes place.

   We reflect on our thought pattern.  We know that negative thoughts can take root in our mind and distort the severity of the situation.  We challenge our fears.  We ask ourselves if our thoughts are true and helpful.  We seize control.  We are the master of our thoughts.

   We have trained ourselves to practice focused, deep breathing.  Breathing techniques are designed to bring the body into a state of deep relaxation. Specific patterns that involve holding the breath for a period allow our body to replenish its oxygen. Techniques like 4-7-8 give our organs and tissues a much-needed oxygen boost.

   Relaxation practices also help bring our body back into balance and regulate the fight-or-flight response we feel when we are anxious and stressed. This is particularly helpful if we are experiencing sleeplessness due to anxiety or worries about what happened during the day — or what may happen the next day or in the future.  Swirling thoughts and concerns keep us from being able to rest well.  We try not to allow this to happen. 

   The technique forces the mind and body to focus on regulating our breath, rather than replaying our worries when we lie down at night.  Advocates say it soothes a racing heart or calms frazzled nerves. Dr. Weil has described it as a “natural tranquilizer for the nervous system.”  It usually works.

   To practice 4-7-8 breathing, we find a convenient place to sit or lie down comfortably. We practice good posture.  Using the technique to fall asleep, lying down is best.

   We use the following steps which we do in the cycle of one breath:

1. First, we part our lips to breathe making a whooshing sound, then exhaling completely through our mouth.
2. Next, we close you lips, inhaling silently through our nose as we count to four in our mind.
3. Then, for seven seconds, we hold our breath.
4. We make another whooshing exhale through our mouth for eight seconds.

   When we inhale again, we initiate a new cycle of breath.   We practice this pattern for four full breaths.

   The held breath (for seven seconds) is the most critical part of this practice. It is also recommended that you only practice 4-7-8 breathing for four breaths when you are first starting out. You can gradually work your way up to several full breaths.

   We always practice this breathing technique in a setting where we are prepared to fully relax. It does not necessarily have to be used for falling asleep, it can still put you into a state of deep relaxation.  You may not be fully alert immediately after practicing your breathing cycles.

   Another helpful exercise is aromatherapy.  You can use this in oil form, incense or a candle. Scents like lavender, chamomile, and sandalwood have a soothing effect.  Aromatherapy is thought to help activate certain receptors in our brain, potentially easing anxiety.

   Aromatherapy is a holistic healing treatment that uses natural plant extracts to promote health and well-being. Sometimes it is called essential oil therapy.  Aromatherapy uses aromatic essential oils medicinally to improve the health of the body, mind, and spirit. It enhances both physical and emotional health.  It is thought of as both an art and a science. Recently, aromatherapy has gained more recognition in the fields of science and medicine.

   Ancient cultures in China, India, Egypt, and elsewhere have used this technique for thousands of years and incorporated aromatic plant components in resins, balms, and oils. These natural substances were used for medical and religious purposes. They were claimed to have both physical and psychological benefits.

   Sometimes, the best way to stop anxious thoughts is to walk away from the situation. Taking some time to focus on your body and not your mind may help relieve your anxiety.  Physical exercises can be helpful.

   Also, writing down what is making you anxious gets it out of your head and can make it less daunting.  Keep a journal.

   These relaxation methods are particularly helpful for those who experience anxiety sporadically. They may also work well with someone who has generalized anxiety disorder (GAD) when they are in a bind too.

   However, if you suspect you have GAD, quick coping methods should not be the only kind of treatment to employ. You will want to find long-term strategies to help lessen the severity of symptoms and even prevent them from happening.

   As Christians, my wife and I believe the teachings in the Bible. We find this extremely helpful in our daily living.  We love the following passages which speak about anxiety: “Do not be anxious about anything, but in everything, by prayer and petition, with thanksgiving, present your request to God” – (Philippians 4: 6).  Jesus said, “Do not worry about your life, what you will eat or drink; or about your body, what you will wear.  Is not your life more than food, and your body more than clothes?… your heavenly Father knows that you need them.  But seek first his kingdom and his righteousness, and all these things will be given to you as well.  Therefore do not worry about tomorrow, for tomorrow will worry about itself” – (Matthew 6: 25, 32-34).

   We believe we are sustained completely by God’s grace because we put our full trust in God. We acknowledge the truth.  As a result, our anxiety is diminished, and we enjoy life.

   People are anxious about their finances: How will I pay the rent or mortgage, the electricity, the water and the gas bills? How will I fix my car if it breaks down? What if I lose my job? How will I put my kids through college? How can I meet our medical bills? How will I ever save enough for retirement? What if the economy fails and the market crashes?

   People are anxious about their health, especially as they grow older: What if I get cancer or Alzheimer’s? What if I am disabled or must go into a nursing home? Younger people have these same anxieties concerning their aging parents. Health has become a major issue for many.

   People are anxious about their children: Will they turn out okay? Will they avoid drugs and sexual immorality? Will they be safe in this crime-ridden world? Will they be able to finish college and then get a decent-paying job? Will they accrue too much debt? Will they marry a godly person and have a happy home? What kind of world will their children have to live in?

   The list could go on and on. Are you getting anxious just reading these different reasons for anxiety? Sometimes we cannot identify any specific reason for our anxiety, but it is there. If we do not learn to deal with it properly, it can cause all sorts of health issues which in turn feed our anxiety and cause other challenges to emerge.

   We cannot change anything by worrying.  Jesus said not to worry about what to eat, drink or wear. God knows our needs. Jesus promised, “Peace I leave with you; my peace I give to you.  Do not let your heart be troubled and do not be afraid” (John 14:27). He spoke these encouraging words as he was preparing for his crucifixion. Jesus is the prince of peace, a peace that is beyond all human understanding.  Jesus offers you that peace to overcome your anxieties.  Accept it and find joy which is indescribable.

   Prayer: Dear God, we come to you to calm our anxious lives.  Empower us to experience the peace which only you can give to enable us to live peaceful, joyful lives.