Empaths and anxiety seem to go together like peas in a pod. The word “anxiety” was derived from the Latin root ‘anxiet.”’ meaning trouble in the mind about some uncertain event. It has a Greek root ‘anxo,’ meaning to squeeze, strangle or press tight.
Empaths are often anxious. They suffer from anxiety, but usually do not know why. In this article, we will take a more in-depth look at empaths and anxiety. What’s really going on? What can be done about anxiety if you are an empath.
Anxiety is the reaction to situations perceived as stressful or dangerous. Anxiety is anticipatory in that you are thinking about what bad things might happen. Anxiety can be a persistent feeling of dread, apprehension and impending disaster, or tension and uneasiness. Persistent anxiety leads to stress caused by a chronic fight or flight arousal. (5 Signs You Are A Damaged Empath and 8 Liberating Ways to Heal)
Anxiety is a crucial part of several different disorders. These include:
The first question to ask yourself is, “Who does this anxiety belong to?” Your anxiety might not be yours at all. Still, you may be overwhelmed by someone else’s painful emotions, such as anxiety or anger. Can you separate the anxiety another person might be feeling?
You may also suffer from your own anxiety. Managing your own anxiety is much different than dealing with another person’s anxiety.
The first step is to be aware that you are feeling anxious. Many empaths cannot name their emotional experiences and are alexithymic. Learning how to label your emotional experiences, regardless of the source, is a critical step in managing anxiety.
The second step is to figure out who’s anxiety you are feeling, your own or someone else’s. You will feel relief when you have a sense of the source of the anxiety. To soothe yourself, take a mental step back. (Top 21 Anxiety Grounding Techniques).
Taking action usually relieves anxiety. Here are some steps you can put into your toolbox.
If you decide that the anxiety belongs to someone around you, leave. Now, you might be in a meeting that requires your presence. Excuse yourself for a moment as if you were going to the restroom. Give yourself some space and time to clear the anxiety of the other person.
When you consciously slow down your breathing, you are activating a part of your central nervous system that maintains a calm state. Slow, deep breathing tells other parts of your body that everything is fine, no need to panic. This is why meditation is an excellent practice for managing anxiety. You don’t need to know how to meditate, however. Just take some slow, deep breaths.
If you are home or in a private place, submit to the anxiety. Imagine expanding the anxiety throughout your body and the universe. Sit with the discomfort (and it will be uncomfortable for a few seconds). In a minute or so, the anxiety will pass. Interestingly, if you fight anxiety, it will tighten its grip on you. If you expand and embrace it, it will let you go.
Empaths and anxiety demand action. Getting some exercise is therefore a good way to manage anxiety no matter its source. Simple exercises include:
Research suggests the foods you eat may have a beneficial impact on your brain if you frequently experience anxiety.
In mice, diets low in magnesium increased anxiety-related behaviors. Foods naturally rich in magnesium may help you feel calmer. Examples include leafy greens, such as spinach and Swiss chard. Other sources of magnesium include legumes, nuts, seeds, and whole grains.
Foods rich in zinc such as oysters, cashews, liver, beef, and egg yolks have been linked to lowered anxiety.
Foods that contain omega-3 fatty acids reduce anxiety. A study completed on medical students in 2011 was one of the first to show that omega-3s may help reduce anxiety. (This study used supplements containing omega-3 fatty acids). Wild salmon, sardines, and other cold-water fish are high in these anxiety-reducing nutrients.
A study in the journal Psychiatry Research suggested a link between probiotic foods such as pickles, sauerkraut, and kefir lowered of social anxiety.
Asparagus is a healthy vegetable. Based on research, the Chinese government approved the use of an asparagus extract as a natural functional food and beverage ingredient due to its anti-anxiety properties.
Foods rich in B vitamins, such as avocado and almonds will reduce anxiety. These “feel good” foods spur the release of neurotransmitters such as serotonin and dopamine. They are a safe and easy first step in managing anxiety.
You know that MSG (monosodium glutamate) is bad for you. MSG excites your central nervous system, and, among other bad things, promotes anxiety. Stay away from diet sodas and Chinese take-out heavy on MSG.
Many empaths suffer from anxiety, thinking they are cursed for life. Not true. With some understanding of what anxiety is and where it comes from, and the judicious use of the tools revealed in this article, you can alleviate anxiety. However, you have to take action and not be a passive victim to anxiety.
Managing empath anxiety takes discernment and action.
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