SNAP!

SNAP Anxiety
Mindful Methods For Anxiety in the World
I love the media title to this study: “Study links rising stress, depression in U.S. to pandemic-related losses and media consumption.” Extensive exposure to pandemic-related news and conflicting information in the news are among the strongest predictors of pandemic-specific stress.” Intuitively, we know this is true. We have been through an unfathomable few years together. We need to do whatever is in our power to help ourselves heal, so we can heal our community. [Note: The unfolding COVID-19 pandemic: A probability-based nationally representative study of mental health in the U.S. Science Advances, 2020; eabd5390].
Chronic stress turns on inflammation in the body and the brain. The stress can cause body wide symptoms, ranging from headaches, feelings of despair, anxiety and anger, to memory and sleep problems. Your skin my flair up and your may have discomfort in your muscles and joints. Moving down the body, your heart may palpitate, you can have an increase in blood pressure and an increase risk of high cholesterol and heart attack. Moving now to your stomach, stress can cause nausea, stomach pain, heart burn and weight gain. Stress in your pancreas may increase your risk of diabetes and in your intestines may cause everything from constipation to diarrhea. In your reproductive system, it can cause lower sperm count, reduced libido and impotence in men, and more painful periods and reduced sexual desire in women. Stress lowers your ability to fight or recover from illness. [Note: Interleukin-1 receptor on hippocampal neurons drives social withdrawal and cognitive deficits after chronic social stress. Molecular Psychiatry, 2020]
We all have areas of life that sometimes feel overwhelming, over the top, and just plain too much to handle. Add in a global health crisis, the latest political news, and social injustices and it can feel like we’re on the edge of a full-blown meltdown.
Regardless of which category of “storm clouds” has you veering out of alignment with your joy, clarity, and overall well-being, mindfulness is a wonderful tool for finding your way back to center.
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Try this SNAP.
Soothing Touch gives your body a head start in calming down. It taps into your body’s mammalian caregiver response, releases oxytocin, and opiates in your brain to counteract cortisol, the stress hormone.
So, place your hands where you find it soothing. Practice placing your hands on your heart, your belly, cheeks, upper arms in a hug, hands holding hands. See what placement comforts you most.
Name your feeling: (i.e., “I’m feeling frustrated. I feel upset. I feel scared. I feel angry.”). Labeling the emotion engages the thinking brain and calms your system down. Drop into the emotion and see what’s there. Avoid judging it. Simply observe with curiosity. This is the heart of what mindfulness is all about. It takes practice, but soon you’ll be able to tune in and notice what’s happening inside you. Once you notice these feelings, you can work with them, giving yourself room to breathe and changing your relationship to them.
Act: apply the appropriate Mindful Method to nourish yourself. Notice that you are physically safe right now, presuming you are. You have a roof over your head. You are not in physical danger, more than likely. Open up your senses. Notice what you see in your environment. Spend a few moments listening to whatever sounds are present. See how the air feels on your skin. Let yourself realize that you are actually safe.

Praise: What should you hear or do right now to make yourself feel better? Create a phrase and repeat it as a mantra to yourself.
I am healthy and strong.
I am safe.
I will get through this.
Whatever unfolds, I will be there to meet it.
I am loved and appreciated.
Focus on the mantra until it sinks in and you begin to believe it. Don’t worry if it feels forced at first.
As a bonus, change the channel by popping in a positive mental state from a memory. Feel that goodness for a breath or two to transform it from a mental state to a neural trait. This will rewire your brain for more happiness and resilience.

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Here are a few other action tips to try next time you feel anxiety rising inside of you.
Practice Deep Breathing: Take several deep breaths. Go longer on the exhale to calm the nervous system. Try counting to four on the in breath and to six on the exhale.
Access mindfulness with a physical object. Focusing on an object helps shift the mind from worrying thoughts. Go exploring and choose a stone for this purpose. It doesn’t have to be fancy; it just needs to feel nice in your palm and fit in your pocket. Anytime you feel anxious or stressed, reach for it, feel its texture, and focus on that physical object instead of your worries.

Focus on gratitude. You can’t be grateful and worried simultaneously. Keep a gratitude journal. Write in it at least once a day, answering two questions: 1) What did I enjoy today? 2) What am I grateful for today?

Meditate. If you’re not already a meditator, try it! It’s easier than you think to jump right in, and it’s great for managing anxiety. Try a free meditation app like Insight Timer (my favorite!). Try the Balanced Mind with Julie Potiker podcast, also free and relaxing.
Mindfulness helps us pause and step back from overwhelming feelings. It provides a calming strategy for challenging moments and helps to SNAP us back into balance.