An anxiety sufferer’s worst nightmare. The world is in chaos.
There’s fear. There’s commotion. There’s uncertainty. There’s a complete lack of safe feelings. And this time, it’s not just those who have diagnosed anxiety issues that are suffering. It’s practically everyone.
How on Earth are those of us with anxiety supposed to keep our cool and get a handle on our anxiety disorder when the whole world is going insane???
This is the question I’ve been asked the most by clients recently. This is also the question I’ve been asking myself. As a diagnosed sufferer for 25 years, it’s unnerving to feel that the safe spaces we create for ourselves during times of trouble are falling apart… literally.
So first of all, let me tell you the good news. I know you’re needing to hear some good news right now, right?
The good news is that as a seasoned sufferer of anxiety disorder, you are already TEN TIMES more prepared to handle the stress of the current external situation. Why? Because you’ve been FORCED to develop coping tools and strategies just to get through everyday life. Some people have never had to do that and now they’re feeling lost and confused about how to find their way back to a peaceful place within themselves. Think of it as the upside of having anxiety… you have the actual experience to deal with it.
With that said, it may be easier for some of you to forget all about your toolbox of coping strategies when you see people around you in a panic. So let me share a list of things you can try to keep your calm through these trying times.
The Power of Three
We often underestimate the power that we give our bodies and their nervous systems with something as simple as three deep breaths. This technique is probably one of the most effective, yet often forgotten, methods of bringing your stress level down immediately. Starting with an inhale, breathe in deeply while counting, “one -one thousand – two – one thousand – three – one thousand,” and then hold it in for the same count. Then, release a long, deep exhale while counting for the same time again, and then another rest for the same count. Repeat this process, called a “square breathing cycle” three full times. The entire process takes you just under a minute, and you’ll be feeling better immediately.
Limit Negative Exposure
This may seem like a no-brainer, but you’d be surprised how easily we allow ourselves to be our own worst enemy by allowing negative exposure. During times of duress, we may feel we can stay in greater control of our surroundings by staying informed. This includes watching the news, watching viral videos online, and even talking to friends and family incessantly about current events. We should only watch enough media coverage to stay safe and stay informed. Other than that, it’s time to turn it off for a while, as repeated exposure to the negativity can really play a huge role in our physical and mental health.
Remember Your Self Care
When we get off track from our typical schedule because life is no longer operating by the norms, we may forget to take care of our fundamental habits of self-care. It’s more important now than ever to maintain those habits and give your body, mind and spirit what it needs. Remember to meditate, journal your gratitude, get outdoors, listen to calming music, eat healthy, practice basic hygiene, read something uplifting, watch a funny movie, go for a walk or run, and any of the things that you personally like to do to keep you in balance. Make sure you’re doing at least one thing every day that’s only meant to benefit YOU.
Help Someone Else Who is Struggling
Remember when I said at the beginning of this that you’re greater equipped to handle what’s going on because you have learned coping tools? Well, it’s true. And if you could pay some of that knowledge forward to others who are stressed and don’t know what to do to relieve their physical and emotional turmoil, you will also feel SO MUCH better. When you’re able to take on the role of the teacher, helper, educator or nurturer, your own anxiety will dissipate because you are in caretaker mode.
Now, I’m definitely not suggesting you take other people’s pain and suffering onto your own shoulders. Their emotions are not your baggage to carry. I’m simply suggesting that you show them love, compassion, kindness and empathy. Try starting out by saying, “I’ve noticed you’ve been struggling with everything that’s going on in the world, and I just want you to know you’re not alone. I struggle with anxiety and luckily, I’ve learned some simple tips and tricks that really help. Would it be alright if I shared some of them with you?” If they say no, don’t push the issue further, just let them know you’re there for them if they change their mind or just need someone to talk to who understands.
*Important: this is always the last priority in your tools to use. You must take care of yourself first, then you will have the energy and right frame of mind to help others. Please remember to always put your own oxygen mask on first, otherwise, you’re inviting more of your own anxiety to creep in.
I know we are in unprecedented times. I know the uncertainty can be gutwrenching to those who try to keep a sense of control in their surroundings. But we can’t control the actions of others or the outside world. The only thing we can really control is ourselves, our thoughts and our actions or reactions. Focus only on the things you can control.
Be safe, all. I love you all. If you’d like a copy of my free checklist, 10 Tips to Stay Calm, click here.
