THE GAME PLAN: 10 STRATEGIES TO BEAT ANXIETY DURING THESE STRESSFUL TIMES
Anxiety
The good news is that there is much you can do to manage your anxiety. There are dozens of coping strategies and techniques that can promote a calm state of mind. The Lumin Center has put together 10 strategies that will help you manage some of the most common symptoms of anxiety.
Reminder: Seek professional help if your anxiety becomes overwhelming and is interfering with your functioning at home and at work.
TEN STRATEGIES TO HELP YOU MANAGE YOUR ANXIETY
FEELING OUT OF CONTROL
#1. Not being able to predict or plan your future can create a strong sense of helplessness. But the idea of ‘being in control’ is an illusion. Even in the best of circumstances, we can’t have total control over external events or the future. However, what we do have control over is our thoughts and how we interpret situations. Having unhelpful thoughts can lead to negative emotional reactions, which further lead to unhelpful behaviors. This is the essence of the Cognitive-Behavioral model we use in therapy. By challenging and changing unhelpful thoughts and behaviors, we can better manage our emotions and develop better ways to solve problems. Let me give you the example of two drivers who hit heavy traffic on their way to work:
Driver 1: Shakes his head and says to himself: “I just can’t believe this is happening to me…My boss is going to think I’m so irresponsible…” He keeps ruminating and adds another layer: “I may be the next person in the team to be let go.”
Driver 1’s catastrophic thoughts (which we call ‘distorted thoughts’) leads him to feeling anxious, impatient and frustrated while sitting in traffic. Eventually, he feels so out of control, that he yells at the car in front and hits the steering wheel. By the time he gets to work, he’s in a bad mood and he’s tired. Ironically, in the eyes of his boss, arriving to work in a bad mood may be worse than arriving late.
Driver 2: Is sitting in the same traffic. When he realizes that he’s going to be late to work he gets upset, but quickly reminds himself that this is a great time to catch up on his favorite podcast. Although he’s not thrilled about being late to work, he certainly feels this is a good investment of his time. By the time he arrives to work he feels accomplished and inspired by what he listened on the podcast.
As you can see from this example, your interpretation and the meaning you give to what happens to you matters. Being in control of your thoughts is one of the most strategic ways to feel in control.
CONSTANT WORRYING & FEARS
#2. If you’re feeling paralyzed by fear(s) of the unknown, ask yourself this: “What’s the worse thing that can happen if my fear becomes a reality?” After answering that question, ask yourself again, “and what’s the worse thing that can happen if THAT became a reality?” Repeat again. As you go through this exercise, you’ll soon realize that even the worst possible outcomes are not as catastrophic as you believe they are.
#3. If constant worrying and fears are taking over your life, reach out to a loved one that really cares about you and also admires you. Yes, someone who admires you. Why? Because these individuals have seen you at your very best. They’ll remind you how resilient and strong you are, and will give you the confidence and hope you need to face these challenges.
INSOMNIA — Sticky Thoughts
People with insomnia experience one or more of the following challenges: Difficulties falling asleep, waking up often during the night, and/or having trouble going back to sleep. Stress and anxiety can lead to insomnia and can exacerbate an already existing condition. A common complaint I hear from my patients is the annoying rumination of anxious thoughts while they try to fall asleep. I call them ‘sticky thoughts.’ They get stuck in your head and can be quite disruptive and distracting.
#4. There are several ways to tackle the anxious thoughts that keep you up at night. The common advice is to try relaxation techniques, practice meditation or engage in deep breathing exercises. However, relaxation doesn’t come easy to everyone. People who are naturally energetic and hyperactive (and those who have a hard time letting go of control) may find it hard to relax. If this is your case, we recommend you use a more active strategy. Keep a notebook on your bedside table so you can write down the thoughts and fears that are keeping you up. Something special happens when we put our thoughts on paper. The simple exercise of transcribing our inner thoughts can help us reevaluate how logical they are.
OBSESSIVE COMPULSIVE BEHAVIORS
The coronavirus pandemic has catapulted our daily concerns with germs, virus transmission, and disinfection. We are seeing increased levels of obsessive thoughts and compulsive behaviors around the use of hand sanitizers, cleaning surfaces, wearing protective equipment, and practicing social distancing. The fear of getting infected can become an obsessive preoccupation that can lead to maladaptive compulsive behaviors (e.g., repeatedly cleaning your hands, avoiding opening doors).
#5. Coach yourself by challenging and reframing the obsessive thoughts. Consistently question these automatic thoughts — “Is that 100% true?” “Is that a logical thought?” Strategy #1 will help you manage the anxiety causing the compulsive behaviors.
Reminder: If you have been diagnosed with obsessive-compulsive disorder (OCD) and your symptoms are causing significant distress and disruption in your life, seek the help of a professional.
DIFFICULTIES JUGGLING WORK AND FAMILY
The coronavirus era has brought a whole new level of work and family balancing. Suddenly, your home has become the place you work from and the place your children go to school in. If you’re a working parent, managing these layers of responsibilities can be quiet anxiety-provoking.
#6. Reality check: Do not expect to do everything you’re doing now as well as you did before. Be realistic. Instead, create a mental (or written) list of realistic goals you want to achieve at home and at work. Then, cut that list in half. Yes, in half. And then, delete or postpone a third of those things. Be strategic with the simple things in life that take a lot of your time, whether that’s cooking or answering emails from work. Be kind to yourself.
#7. Let it go.
#8. Let it flow.
PANIC ATTACKS
The dreaded panic attacks. If you’ve had one, just the thought of it can make you cringe. While panic attacks can feel awful, they are also extremely manageable. The first goal is for you to believe that. Everyone experiences panic attacks differently. Some have mild panic attacks and others have more serious ones. Sometimes you get a warning sign, and other times it just happens.
#9. Regardless of your particular situation, having a full understanding of your panic attacks is a smart way to begin taking control. Use the ‘5Ws and How’ questions to assess your panic attacks:
What types of situations or experiences tend to trigger your panic attacks?
When does it tend to happen?
Where does it tend to happen?
Why do you believe it tends to happen?
Who is typically around you?
How does it happen? How does it unfold? What do you feel?
