Managing your anxiety
NOT everyone copes with bad news the same way. I observed that last week after the election results were known, when colleagues took the day off or left home in the middle of the day to take a breather and find their balance, while others found it best to vent on social media. As for me, my coping mechanism has always been to focus on my work and do it the best way I could. But like what Carl Jung said: “What you resist, persists.” And it did. So when anxious thoughts got the better of me, I knew I had to do something.
People can experience anxiety without actually knowing it. According to psychologists, manifestations of anxiety include lack of focus on daily routine, inability to hold one’s temper, and poor socialization and decision-making, among others. For me, it manifested through sleeplessness and a general lack of enthusiasm for what I was doing. I became painfully aware of my own anxiety when I unfairly berated a driver who was blocking my parking slot when I got home.
There are several ways of managing your anxiety before it escalates into an anxiety disorder, which could affect your work, damage your relationships, or lead to other physical or mental health issues. Anxiety stems from future events which we cannot control, and our mind is trapped in a loophole of doubt and fear. Thankfully, there are some things you can do to break the cycle and manage your anxiety.
To reduce the effects of anxiety, make it a habit to do self-care. Anxiety comes from different sources and one of those could be the state of your physical health. Maintain an active lifestyle by regularly moving even when you are in the office—like walking instead of taking the elevator. A group in my department meets after lunch while walking around on our floor just so they can just stand up and have a bit of an exercise.
If exercise is not possible, take up a hobby that you can enjoy doing during the weekend. It would be good if your hobby is something physical, but you can take up anything that you enjoy doing. Having a hobby helps keep your mind off issues and gives your mind a break from the daily rigors of work. This gives time for your brain to recalibrate and helps you develop other skills while having fun.
Aside from physical activities, maintain a healthy diet. A properly nourished body leads to better overall health and better resilience against the wear and tear of everyday work.
Minimizing coffee intake can also help reduce anxiety levels. Studies have shown an apple is better at keeping you awake than a cup of coffee. And speaking of being awake, it is also best if you have enough sleep so your body can recuperate properly for the toils of the day.
When anxiety attacks, follow the 3-3-3 Rule— name three things you can see, then three things you can hear, and then move three body parts. This is one technique used in grounding which helps someone focus on what is currently happening more than what is going to happen. Since anxiety results from perceived future events, grounding helps someone gain a sense of control by making them aware of what is real as opposed to imagined events.
If you cannot do this, just do anything. People react to anxiety either by confronting it or by running away from it. If you want to confront what is causing your anxiety, you can write down the issue and then list possible solutions for it. Then, focus on those that you can actually do at the moment. Doing this gives you control of the issue and helps you reach the resolution one step at a time. Some people find this helpful because they feel they are in control and are doing something to resolve their issues.
If you cannot do anything to help you resolve the issue, you just have to wait and do other things to keep your mind off it. Several people have been credited with saying that anxiety is like a rocking chair—it gives you something to do but it never really gets you anywhere. This is where a hobby can help you focus on something else so you can be refreshed for the time when you actually have to do something. It will also give you a mental break, so your mind does not keep on looping back to the same issues over and over again.
To prevent finding yourself in situations where you become anxious, learn to say “no.” Setting clear boundaries on what you can and cannot do prevents you from taking on more work than what is required. It would also help if you plan your work so you can avoid procrastinating which can add to your anxiety. If you are active on social media, set a schedule and follow only reliable sources of information, so you do not unnecessarily expose yourself to mental health pollutants.
Deliberately choose your friends and surround yourself with safe people who will encourage you. But avoid people who spread toxic positivity. Your friends should be grounded enough to tell you the truth, but also empathetic and encouraging enough to provide you the needed support. And when your friends can no longer help, seek the counsel of a professional who can give you appropriate treatment to manage your anxiety.
We live in troubling and uncertain times where truth depends on who has the most money to silence it, and who has the loudest and most convincing narrative. It can increase people’s anxiety and take a toll on their mental health. We might not know what tomorrow brings but we can be certain of the things we now face. And when everyday seems to be a challenge, I remind myself that we just have to take it one step at a time.