Anxiety can be a challenge under normal circumstances. Add a pandemic to the normal day-to-day hustle and stress of daily living in the modern world, and everything is compounded. Now it’s not just about the comparison trap and trying to keep up on social media, it’s about big, scary, life-or-death stuff.
Unfortunately, managing anxiety has become somewhat of a normal part of life for many individuals in the world today. Although anxiety is not necessarily a new phenomenon, there are certain aspects of modern living that magnify the issue.
With our world so connected through the internet, social media, and other channels, people are not only exposed to the issues in their immediate environment but also the broader world. We can now see all of the concerning news and things taking place across the entire globe. Sometimes the noise is just too much and it serves to add fuel to the anxiety that is already there and increases the anxiety to a level that is harder to manage.
Enter a pandemic….
It can feel like a tsunami that just won’t stop. Every day is a new wave. With all that is happening today, we are expected to juggle so many more responsibilities at one time, all while being as productive as possible. Whatever your scenario is right now, it’s a safe bet that you have additional burdens you did not have 60 days ago, and they are probably causing stress, anxiety, exhaustion, and overwhelm.
Routines have been adapted countless times, and being “on edge” is a common feeling today.
Teachers are managing to learn a whole new way of teaching while worrying about their students, and also managing their personal families, homes, and additional responsibilities. Healthcare professionals and essential personnel are managing stressful work on the front lines and then coming home worried about infecting loved ones that they can’t even hug. Many are learning to work from home for the first time in a home filled with distractions of everyday life and family members. Business owners and employees are figuring out how to make ends meet. Kids are learning remotely and missing their time with friends. Add to these the worries about finances and health, and it’s no wonder that people are struggling.
Although anxiety varies in intensity and frequency from person to person, there are a few ways to cope that can be beneficial for anyone experiencing this issue. It’s not realistic to think that we can eliminate anxiety today, but we can use a few techniques in order to alleviate some of your anxiety, hopefully improving your overall quality of life.
“Our fatigue is often caused not by work, but by worry, frustration, and resentment.”
– Dale Carnegie
Live In The Moment… The Now
It may seem obvious, but the only point in time in which you will EVER exist is right now. Ironically, most of us dedicate the bulk of our mental energy to the past or future. Anxiety is great at helping us replay past mistakes in our head and constantly worry about things that have yet to occur.
One part of managing anxiety is to live in the moment. This means focusing your physical and mental energy on what is going on right now. Not only does this simplify life, but it also allows you to get the most out of your limited time. Take a deep breath, then hold it and count as you exhale. Repeat. Your mind may wander, but keep bringing it back to now. Practice makes this easier over time.
Trying to deal with your entire past and future on a constant basis makes it virtually impossible to appreciate what is right in front of you. If you are having a hard time getting out of your head, do something that requires focus and physical attention. Cook a meal and sing, pull weeds from your yard while you listen to music, take a walk, and look for flowers along the way.
Be present.
“Worry often gives a small thing a big shadow.”
– Swedish Proverb
Control What You Can Control… Your Monkeys
Many of the issues causing anxiety in your life are beyond your control. This includes global and community issues as well as circumstances in your personal life. You can’t control how somebody else behaves. You can only control you.
Realize that the weight of the world is NOT on your shoulders, even though it can certainly seem like it at times. Anxiety tells you that you should be worried about solving problems that are way out of your hands.
In reality, focusing on the issues that you actually have the ability to impact or resolve is a much healthier response to a problem-filled world. If you are worried about finances… clean out a closet and sell some items you no longer use, organize your pantry and plan meals with the food you have on hand, think about ways you can earn some money or barter/trade for things you may need. Feeling like life is a mess? Write down three things you are grateful for. If you are worried that a furlough may turn into a layoff, update your resume and begin reconnecting with your network. If you aren’t eating well, take some time to meal plan and prepare a grocery list. Lonely? Choose 1-2 people from your contacts to call each day to check-in and see how they are doing.
What you can’t control? That’s a long list…
How others react. What the global economy will do. How others treat you. Past mistakes. The weather. Whether your neighbor does or doesn’t wear a mask when they go out. The choices others make. The views or actions of others. How the media spins stories. The list goes on.
As I work to remind myself what is not mine to worry about, I often repeat the phrase, “Not my circus, not my monkeys” to remind myself that is isn’t mine to worry about.
What can you control?
Plenty… and it’s all about you. I can control my decisions. What I do… how I respond… who I choose to interact with… and how I spend my time. Those are on me. The rest? Not so much, so remember…. Not my circus, not my monkeys.
“When I look back on all these worries, I remember the story of the old man who said on his deathbed that he had had a lot of trouble in his life, most of which had never happened.”
– Winston Churchill
It’s Okay To Not Feel Okay… You Are Not Alone
Another side effect of anxiety is a feeling of isolation. People experiencing anxiety sometimes feel like they are the only ones dealing with this issue.
With this perspective, we often feel like everyone else is much happier than we are, and we wouldn’t be accepted if anyone else knew the extent of our anxiety. It is so important to realize that this is far from the truth.
Everyone around you is experiencing some degree of anxiety or mental hang up. You are far from alone. Don’t feel like you have to go through life acting as if everything is okay when it isn’t.
“Worry is like a rocking chair: it gives you something to do but never gets you anywhere”
– Erma Bombeck
Get Help When You Need It
If your anxiety is something you are having trouble dealing with on your own, then don’t. There is absolutely nothing wrong with seeking professional help.
You would seek medical attention if you were in physical pain. Why not get help when you need support for your mental well-being? There is help out there, get it if you need it!
Talk to your insurance or healthcare provider for referrals. If you or somebody you love needs immediate attention, there are many resources available.
If the situation is potentially life-threatening, get immediate emergency assistance by calling 911, available 24 hours a day.
Need Immediate Help In A Crisis?
National Suicide Prevention Lifeline – Call 800-273-TALK (8255)
If you or someone you know is in crisis—whether they are considering suicide or not—please call the toll-free Lifeline at 800-273-TALK (8255) to speak with a trained crisis counselor 24/7.
The National Suicide Prevention Lifeline connects you with a crisis center in the Lifeline network closest to your location. Your call will be answered by a trained crisis worker who will listen empathetically and without judgment. The crisis worker will work to ensure that you feel safe and help identify options and information about mental health services in your area. Your call is confidential and free.
Crisis Text Line – Text HOME to 741-741
Connect with a trained crisis counselor to receive free, 24/7 crisis support via text message.
National Domestic Violence Hotline – Call 800-799-SAFE (7233)
Trained expert advocates are available 24/7 to provide confidential support to anyone experiencing domestic violence or seeking resources and information. Help is available in Spanish and other languages.
National Sexual Assault Hotline – Call 800-656-HOPE (4673)
Connect with a trained staff member from a sexual assault service provider in your area that offers access to a range of free services. Crisis chat support is available at Online Hotline. Free help, 24/7.
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