Our world is full of worries. We worry about getting to work on time, getting to household duties, and ensuring we buy a gift for the birthday party next week, will there be enough in the bank account to pay the bills. The list is endless. It’s important to know that it’s normal for these situations to bring up feelings of overwhelm and anxiety. Here are some ways to combat this.
Limit Exposure to the News
It is important to stay informed about your community and world events. Still, news of increasing interest rates, rise in crimes, and wars overseas can leave you feeling disheartened, helpless, and anxious.
Watching too much news can lead you into a black hole. While it’s important to stay informed and updated, be sure to limit your viewing time.
When you start to feel like you are too immersed, turn off the news and watch something else. Pick a comedy or binge-watch something on Netflix. Better yet, do something physical, such as connecting with a workout class online. Turn on the music in your home and dance around. With the nicer weather, go for a walk or do some journalling.
Connect with Others
When you start to feel worried or down in the dumps, connect with a friend or family member. Find someone safe you can talk to about your worries or concerns. Maybe they have the same struggles. Sharing burdens can help you feel less alone and combat feelings of depression. Many people feel honoured that you want their support and trust them enough to share your feelings.
Burn Off Anxious Energy
One way to combat anxiety is through distraction. Anxiety is a constant worry that we cannot get away from. Tell your anxiety that you are going to put it aside for a little while (i.e. for an hour) and do something that will distract you. Moving is particularly good for combating anxiety. If you’re unable to exercise, do some cleaning – vacuuming can be good for helping with anxiety because you are constantly moving. Play a game with a friend online and help them distract you. Meditation works exceptionally well with anxiety, and there are great exercises on YouTube. Start doing this practice a few minutes a day, and in a month, you should see your mood improve.
Fresh Air
Getting outside and breathing fresh air can improve your lungs and mind, slowing down anxiety. Something as small as hanging out in your backyard, balcony, or front steps can make the largest difference. Getting some Vitamin D can be helpful to your mood, too.
Make a List
Make a list of your worries. Look at what is within your control and what is not. For each situation, write down possible solutions to the problem. For instance, “I am not able to cover my mortgage payment this month.” This can bring on a lot of anxiety. Possible solutions would be contacting the bank and see if they can help. Getting versed in the laws and regulations that can help you. When having anxious thoughts, look for a counterthought. More often than not, we can catastrophize situations or see them as black and white. Writing down different outcomes and possibilities that are more realistic than the exaggerated situation in our heads can help to slow down anxiety.
If you continue to struggle with feeling anxious, excessive worry, or overwhelmed, contact the Vaughan Relationship Centre for support. We have several skilled therapists who can support you. During COVID-19 we are working online to keep you safe while providing you with support.