A Seeker’s Journey Through Anxiety
- Apr 3, 2025
- 3 min read
Wendy is a yoga teacher of teachers with decades of experience in the practice and teaching of yoga. One of her passions is the uncanny intersections where Western research validates the instructions for emotional regulation laid out in the Yoga Sutras of Patanjali.
Before anything else, let me preface this by saying that I am not a medical professional. However, I have been a lifelong spiritual seeker, drawn to the depths of self-inquiry from a very young age. In yoga, one of the ethical principles, or Niyamas, is Svadhyaya self-reflection and self-study. In modern times, this concept appears in countless self-help books, reflecting our collective desire to understand ourselves on a deeper level, to peel back the layers, and to rise into our true potential, one step at a time.
Through my own journey, I have encountered anxiety in its most overwhelming forms. The feeling of impending doom, the suffocating panic that convinces you that everything will shatter if__________ happens. Anxiety and stress have stolen my sleep, my peace, and even my hair. And yet, through yoga and self-inquiry, I have found tools to navigate this inner storm. I have learned that looking at myself honestly with love and compassion is not just healing but essential. This practice of Svadhyaya has been my guide, helping me dismantle the beliefs that once paralyzed me and rebuild from a place of strength and awareness.
Breaking the addiction to anxiety
For those who long for freedom from anxiety, the path requires time, effort, and discomfort. But I promise you it is worth it.
Small yet powerful daily practices
While the journey to self-awareness is ongoing, these simple, day-to-day practices have helped me tremendously:
The power of breath & affirmation
Whenever anxiety begins to creep in, I take a few slow, deep breaths and tell myself, “I got this.” Even if I don’t fully believe it in the moment, the act of saying it shifts my internal dialogue toward empowerment. When we panic, we can hyperventilate. Any breath practice that lengthens the exhale, e.g., breathe in, control the exhale to be 2x longer than the inhale, do that for a minute and see how it feels. Numerous studies support this, which are not mentioned here. I can start with the Yoga Sutras of Patanjali, that are over 2,500 years old and end with Western scientific research. The list is much too long for this article.
The timer trick for overwhelm
If a sink full of dirty dishes or a project at work (like writing these articles!) feels like too much, I set a timer for 10 to 15 minutes, especially when an hour seems like too much (anxiety can do that). I promise myself that whatever gets done during that timeframe is enough. More often than not, I accomplish more than expected, and even if I don’t finish, I still feel victorious for starting.
Acknowledging if more is at play
Get help. Let me say that again, get help, find your team. Teamwork makes the dream work. Consult with a therapist. Ask for someone to work with you, at the same desk, or even on the same task. Talk to people you trust. Find your team, and they may even be online.
Breaking down big tasks
When you can commit to an hour, take a deep breath, set a one-hour timer, and begin. When I do this, nearly every time, I either finish before the hour is up or find myself so immersed that I exceed my own expectations.
Trite but effective
Affirmations, mantra, prayer, music. Heard it before? Yes, because it actually works. Some research has shown that if we simply hum for long enough, it steadies the mind like a rudder on a boat. Drown out the sound of your inner dialogue. Play your favorite song loudly sing along. Affirm what you do want in your life. Pray in song! Sing it loud if you are in a space that allows you to.
These small practices, from personal experience, silence the anxious voice in my head. It is my hope that with this article, you find some tools to navigate whatever brought you to read this article.
Read more from Wendy S. Vigroux
Wendy S. Vigroux, Yoga Teacher of Teachers, Scholar
Wendy is a yoga teacher of teachers with decades of experience in the practice and teaching of yoga. One of her passions is the uncanny intersections where Western research validates the instructions for emotional regulation laid out in the Yoga Sutras of Patanjali. Wendy's dedication to both the ancient wisdom of yoga and the modern scientific approach has earned her the loving label of "Yoga Geek."
