This article has been updated to reflect our evolving post-pandemic reality.
Humans are instinctively programmed for survival. When we feel a threat or loss of control, we do everything we can to stay on the path of least resistance. In our pre-pandemic world, this path was weaning a seatbelt, installing an alarm system or taking a multivitamin.
Currently, our emotional circuit breakers have been tripped and for many of us, anxiety and worry have been steady companions.
When we feel overwhelmed and out of control, our instinct is often to do anything to regain a sense of control. Worrying may feel like taking action, but it actually exacerbates our anxiety. The more we worry, the more anxious we become, leading to a vicious cycle of worry and anxiety. To break this cycle, it’s important to recognize that worrying doesn’t solve problems. Instead, it amplifies our feelings of anxiety and helplessness.
So, what can you do instead?
First, you can acknowledge that some worries are an appropriate response to the situation. It’s grounded in the present and focuses on factual and emotionally grounded reactions to what is happening today. For example, during the COVID pandemic, it was reasonable to feel concerned about following safety guidelines like washing hands, practicing social distancing, and wearing masks and gloves. This concern is based on facts and practical measures to protect yourself and your loved ones.
The key is to limit ourselves to fact, not emotional fiction. This requires daily practice.
How can we make it through difficult times?
- Turn it off – Limit your news and social media time. It’s nearly impossible to neutralize your emotions when you’re constantly feeding your spirit with fear-driven news.Fact vs. fiction – Differentiate fact from fiction. Ask yourself “Am I dealing with facts or am I catastrophizing?” This will help you gain perspective.
Challenge your thoughts – Take an active stance with your thoughts. Thinking something doesn’t make it true. Try this: when you are having anxious thoughts, imagine a stream with leaves floating downstream…place your anxious thoughts on a leaf and imagine it floating away and out of view.
- Practice staying present – Pay attention to all the details of your life. Stay focused and keep things simple.
- Ground yourself in the following ways:
- Stand barefoot in the grass and connect to mother earth, imagine love and light traveling throughout your body.
- While showering, imagine the water rinsing all of your anxiety down the drain.
- Meditate, pray and be mindful of your breath.
Now more than ever, it’s important to practice managing your anxiety.
Our current environment is triggering in various ways, impacting our health, finances, job security, racial tensions, pandemic fatigue, and loneliness. These challenges can shake even the most resilient individuals. To navigate this turbulent time, it’s essential to adopt daily practices that help alleviate anxiety. Taking it one day at a time, implementing strategies to neutralize your anxiety can be crucial for coping with these stressors.
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