Happy Monday! So I have decided to start something new called “Music Mondays”. What does that have to do with anxiety? Everything! At least for me it does.
I would estimate that 80% of my anxiety attacks and panic happen when I am in the car, alone. I would estimate that 5% of my anxiety happens prior to driving when anticipating an upcoming drive. Let’s say 2% is residual anxiety that last all day after having anxiety and panic attack in the car that day, the lingering effect. That leaves only 13% that is not car and driving related. So having the right tunes in the car for both distraction, and sometimes motivation and strength is very crucial to my anxiety disorder. It is important that I am equipped with the right playlist. So every Monday I will share one song from my “Anxiety Fighting” playlist. I will tell you why it helps me and maybe just maybe it can help you.
I will kick off the very first one with “Age of Worry” by John Mayer. This song sings like an anthem. It is meant to be sung out loud, on the top of your lungs, victoriously as the chorus insists. Knowing a lot about John from a minor (sometimes major) obsession, I know he suffers from anxiety so this song rings a bit more authentic to me knowing that. Sometimes I hear songs that may sound like the person is speaking about anxiety and such but not really knowing their background can make you question their authority. It is easy for anyone to sing “Don’t worry be happy” if they have never suffered.
So some lyrics:
“Alive in the age of worry
Rage in the age of worry
Sing out in the age of worry
And say, “Worry, why should I care?”
But for this one, for me, it is more than the lyrics. It is the chanting way in which he delivers them. Pretty much telling worry to F’ off, and I can appreciate that!
Something about telling worry off helps minimize the anxiety and panic and helps take a bit of control back. (At least for the 3 minutes or so, while the song last)
Happy Monday and Happy Listening
“I miss the days my mind would just rest quiet
My imagination hadn’t turned on me yet
I used to let my words wax poetic
But it melted a puddle at my feet now
It is a calcifying crime, it’s tragic
I’ve turned to petrified past life baggage
I want to disappear and just start over
So here we are
And I’ll breathe again…
Cause I have sent for a warrior
From on my knees, make me a Hercules
I was meant to be a warrior please
Make me a Hercules” – Hercules, Sara Bareilles
I am having an off morning. One filled with sleep deprivation, foggy mind and anxious thoughts about future things that may not happen. I feel like a table with a wobbly leg, or an umbrella on an extremely windy day. I need to be stabilized; I need to get back to sturdy. For times like these I tell myself to “Sturdy Yourself”. Now if only it was as easy as just telling myself to “Sturdy Yourself” but that is just not going to be enough. So what do I do, I sturdy myself with an action plan.
Sturdy Yourself in Facts
The first thing I do is anchor myself in facts.
Fact # 1 – I did not sleep good last night
Fact # 2 – I have not been drinking enough water, dehydration can make the brain not as sharp.
Fact # 3 – I have a lot on my plate, it is okay to feel anxious and a little stress, it is within reason.
Laying out the facts gives you a better view of the landscape of your mind at this time. It is easy to get caught up in “Why am I feeling this way, why can’t I just feel good.” Work through it, pinpoint why you may be feeling this way. Be your own therapist. Dig a little. But don’t over analyze. Let the facts be the facts. With facts you can feel less overwhelmed.
Sturdy Yourself with Breath
I am known to hold my breath or not take proper inhale/exhales. I believe that not breathing correctly keeps feelings trapped. So I let bad thoughts and feelings out through my breath. I visualize them leaving me with every exhale and good thoughts and positive sunshine coming in with the inhale.
Sturdy Yourself with Mind Games
I made up a game called “Let’s see how far you can go.” game. When I am anxious before work or anytime I need to go somewhere I use this game to help propel me forward. It is just what it says. I see how far I can get through the day. I start with the drive. Let’s see if I can drive to work. If I feel like turning around, keep going. Let’s see if I can make it there. Once there I say, let’s see if we can try to start the day feeling like this. Then let’s see if we can go another hour, and it continues until most of the times the anxiety subsides and the game fades.
Sturdy Yourself in Song
The lyrics from the song in the beginning of this post is one of the songs on my “Sturdy Yourself” playlist. Mine is at least 100 songs long but I will give you a little taste of some of the songs on there. Maybe some will help you. I suggest you make yourself a playlist!
Age of Worry – John Mayer
Brave – Sara Bareilles
Living in the Moment – Jason Mraz
Think Good Thoughts – Colbie Caillat
Marchin On – One Republic
Darlin Do not Fear – Brett Dennen
Every Storm Runs out of Rain – Gary Allan
Life Happens – Brandon and Leah
This is just a small sampling, I have 100’s. Maybe I will post the entire list one day!
Sturdy yourself in Gratitude
I have a gratitude journal app on my phone that makes it super simple to write down the things you are grateful for. Focusing on the positive in your life is a no brainer as to why it would help eliminate negative thoughts. By taking five minutes to write down all the things you are grateful for today, you are forcing your mind down a positive path.
Sturdy Yourself with Universal Love
One of the best things I have ever signed up for is daily Notes From the Universe. A mantra I constantly repeat when things in my head or life gets crazy is “The Universe loves and supports me.” By believing that and truly accepting it, you are trusting in the Universe that it supports you no matter what and the right thing will always be done. I believe that anxiety at the heart and center of it is fear. Fear is based on not trusting and the unknown. Trust the unknown, and the Universe and know that you are part of the Universe just like every other living organism. We are one. The world is not out to get you, the Universe will support you if you trust it. I suggest you sign up for these emails. They are quite beautiful and poignant. Sign up here: Notes From the Universe
Sturdy Yourself with Positive Quotes
I have a sheet full of positive quotes or passages in books that have really helped me. I keep them altogether on one sheet, in my purse for easy access. I refer back to them whenever I need a lift. A good resource is Tiny Buddha
These are just a few of my “Sturdy Yourself” action plan items. Put together your own plan, use my ideas, use ideas that have worked for you in the past and develop your own plan of attack. We all get a little unstable sometimes but it does not mean you cannot be fixed. A wobbly leg table can be fixed so can you! This morning I was thinking of how I use to be and I would immediately turn around and go home and how weak and worse that made me. I felt bad about myself for not being able to “Sturdy Myself” and how small and hopeless I felt. I know it does not have to be like that. Like I have said time and time, anxiety is a muscle that needs to be worked out to become stronger. Every day that I sturdy myself some more, it is making me stronger. The alternative, succumbing to it all and crawling into a ball is not something I want to do again so like the song in the beginning says, I am ready to be a Hercules.