How Can You Manage Your Anxiety During Chaotic Times?
You see the chaos swirling about you and it just won’t stop.
The COVID-19 pandemic goes on and on with no letup. School plans have been thrown out the window as many students return to remote learning. And who can even control—let alone think about—the political situation?
Add in events that reinforce how deeply divided we are as a country and it’s certainly understandable that your anxiety feels like it is on overdrive.
What can you possibly do when to feel better when things seem to be in a constant state of disarray?
The answers are actually surprisingly simple. Here are some tips that may help you manage your anxiety, even when things seem out of control.
Slow Down to Manage Anxiety
First, it’s helpful to take a moment and slow down—even to just stop what you are doing.
You see, when we feel anxious, we see events happening around us and feel we don’t have the power to do anything about them. It’s as if you are standing in a stream, watching the water swirling around you. You get so caught up with the situation that you forget you are standing in the stream!
In real life, it feels like you are going a mile-a-minute and that events are out of your grasp. It can feel overwhelming and exhausting and sometimes the best thing to do is take a moment to pause. Rather than trying to keep up, it can help to work on slowing it all down.
Take a Step Back
Next, take a step back from the situation. Using the metaphor of the stream again, this means stepping out of the water.
Rather than focusing on the immediate water running past you, this step allows you to take in a much broader picture. You see more of the stream—where the water is coming from, and where it’s going.
Of course, you can’t see the whole stream. However, you do get a better idea of what’s happening around you and you at least see the part of the stream you can do with in that moment. Far too often anxiety makes it difficult to see what is happening and how much our anxious thoughts are effecting what we are thinking and doing. It’s helpful to take a step back and try to see the role anxiety may be playing.
Be Honest with Yourself
After you’ve taken that step back, it’s now time to be honest with yourself. Of course, that isn’t always easy to do. We want to believe that we can control every aspect of our lives—but that just isn’t feasible.
Be realistic with yourself with what is in your power to control. At the same time, though, don’t get down on yourself. You might not be able to control what’s happening in the big picture around the world. But, there is much that you can do on an individual level.
For example:
Staying healthy through diet, exercise, and getting adequate sleep
Practicing appropriate protocols for COVID-19, such as social distancing and wearing a mask
Be informed as well as an advocate for social change and the things you believe in
Remind Yourself of What Keeps You Grounded
Sometimes what works best with managing anxiety is reminding yourself of the things that keep you grounded in life. One way is by keeping in mind what matters most to you in life, such as family and friends, your pets, hobbies, passions, etc.
Another way is referring back to experiences in your past that were difficult, but in which you overcame obstacles. Perhaps you had a learning disability that made it difficult for you to succeed in school. However, with time and support from your teachers, you were able to overcome it and graduate.
It’s these reminders that reassure you when you feel incapable or powerless.
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Just because life in general is chaotic doesn’t mean you have to let that chaos into your personal life. Don’t ignore the chaos. However, use the aforementioned tools as a shield so that the turmoil around you in the world doesn’t affect your mental health.
If you are still struggling, though, ask for help from a skilled therapist. I invite you to contact me and find out about my approach to anxiety counseling.