Navigating False Anxiety: A Guide for Professional Working Moms

Jun 18

In the high-stakes world of professional working moms, anxiety often feels like an unwelcome but constant companion. Juggling career demands with family responsibilities can create a perfect storm for stress and anxiety. However, not all anxiety stems from genuine threats or emotional issues. A significant portion of what many working moms experience is what Dr. Ellen Vora, in her book The Anatomy of Anxiety, calls "false anxiety."

This type of anxiety is largely avoidable and stems from lifestyle choices and physical imbalances. By understanding and addressing the root causes of false anxiety, you can reclaim a sense of calm and balance in your busy life.

What Is False Anxiety?

False anxiety is a miscommunication within your body. Unlike true anxiety, which arises from legitimate concerns or traumas that need addressing, false anxiety stems from physical triggers and lifestyle factors that send your body into a state of panic without any real danger present. Here are some key sources of false anxiety that particularly impact professional working moms:

Diet and Blood Sugar: Skipping meals or consuming high-sugar foods can cause blood sugar spikes and crashes, triggering anxiety symptoms. As a working mom, it’s easy to skip meals or rely on quick, unhealthy snacks.
Caffeine and Alcohol: Both can disrupt your body's natural rhythms, leading to increased anxiety. The morning coffee to jumpstart your day and the evening wine to unwind can both contribute to false anxiety.
Sleep Deprivation: Lack of proper sleep can throw your body's hormonal balance off, making you more susceptible to anxiety. Late-night work sessions or interrupted sleep due to family needs can be significant contributors.
Environmental Toxins: Exposure to pollutants and chemicals, whether from cleaning products or cosmetics, can affect your neurological health, contributing to anxiety.

These triggers cause physiological changes in your body, which can be mistaken for genuine anxiety. By addressing these physical contributors, you can significantly reduce your overall anxiety levels.

The Impact on Professional Working Moms

For professional working moms, the stakes are even higher. The constant pressure to excel in both career and home life can exacerbate anxiety. Here’s how false anxiety specifically affects you:

Work Performance: Anxiety can impair concentration and productivity, making it harder to meet professional expectations.
Parenting Stress: Anxiety can reduce patience and affect your interactions with your children, leading to guilt and further stress.
Personal Health: Chronic anxiety can lead to long-term health issues, including heart disease and weakened immune function.

Recognizing that much of this anxiety is "false" can empower you to take control and make changes that improve your overall well-being.

Understanding the sources of false anxiety is the first step.

It's back to the tried-but-true basics. But how often do we lose sight of these? Be HONEST with yourself -- how are you really doing in these areas? What has not been a priority for you lately?

Here are practical strategies to help you manage and reduce false anxiety:

Nourish Your Body: Ensure your diet includes complex carbohydrates, proteins, and healthy fats to maintain stable blood sugar levels. Don’t skip meals. Keep healthy snacks like nuts, fruits, and yogurt handy for busy days.
Limit Stimulants: Limit your intake, especially in the afternoon. Switch to herbal teas or decaf options.
Reduce or Eliminate Alcohol: Reduce consumption and avoid using it as a stress reliever.
Hydrate: Drink plenty of water to stay hydrated and reduce anxiety symptoms. Sip throughout the day. A fun water bottle and straw help.
Prioritize Sleep: Establish a regular sleep schedule and create a restful sleep environment. This might include turning off electronic devices an hour before bed, using blackout curtains, and keeping your bedroom cool and quiet. If nighttime sleep is interrupted, short naps can help mitigate sleep deprivation.
Reduce Environmental Toxins: Choose natural cleaning products and personal care items to minimize exposure to harmful chemicals. Ensure good ventilation in your home and office. Regularly open windows to allow fresh air to circulate!
Stress Management Techniques: Mindfulness and Meditation: Incorporate mindfulness practices or meditation into your daily routine to help ground yourself and reduce anxiety.
Physical Activity: Engage in regular exercise, such as walking, yoga, or dancing, to reduce stress and improve mood.
Professional Support: Work with a therapist or a coach who can help you navigate both true and false anxiety.

Practical Steps to Implement

Here are some actionable steps you can take to manage false anxiety:

Balanced Diet: Incorporate whole foods into your meals and avoid processed foods high in sugar and unhealthy fats.
Hydration: Carry a water bottle with you and set reminders to drink water throughout the day.
Limit Stimulants: Gradually reduce caffeine and alcohol intake. You'll be amazed with the results after a few weeks or a month.
Sleep Hygiene: Create and stick to a consistent bedtime routine and prioritize sleep as essential self-care. Start by going to bed just 10 minutes earlier than usual.
Clean Environment: Use natural products and ensure good ventilation at home and work.
Mindfulness Practices: Start with short daily mindfulness or meditation sessions and gradually increase the duration.
Exercise: Find a physical activity you enjoy and schedule regular sessions, even if it’s just a brisk walk during lunch breaks. Think of exercise as a way to joyfully move your body.

Bringing it All Together

As a professional working mom, you’re constantly navigating a whirlwind of responsibilities. Understanding and addressing false anxiety can be a game-changer.

By making small but significant changes to your diet, sleep, and daily habits, you can reduce unnecessary anxiety and improve your overall quality of life.

Implementing these strategies will help you manage stress more effectively, allowing you to thrive both at work and at home.

Remember, taking care of yourself is not a luxury but a necessity, enabling you to be the best version of yourself for your family and your career.

If you are ready to reduce your false anxiety and re-align your habits in a way that SERVE you, join my upcoming FREE 5 day microhabit challenge. For more stable energy levels throughout your day without caffeine or sugar, and to improve your mood and well-being. It's happening July 8-12!

Can't wait to see you inside!

Sarah Wittry https://www.sarahwittrycoaching.com