Managing Anxiety - Finding Calm in the Chaos
Life in the 21st Century moves at a faster pace than ever before, and for many people, high-stress levels and feelings of anxiety are a daily occurrence. From the demands placed on us by work or school to family commitments, social obligations, health and financial concerns, global uncertainties, and even the impact of social media and constant digital connection, it’s no wonder so many of us struggle with modern life.
Whether you are experiencing temporarily heightened stress levels or suffer from an anxiety disorder, the constant feeling of pressure associated with our fast-paced world can leave you feeling mentally and physically exhausted. Fortunately, there are proven strategies you can implement to effectively navigate and manage these feelings.
What is Anxiety?
Stress is the body’s natural response to challenges and external pressures.
Anxiety is a feeling of constant worry, fear, or unease. It can result from long-term stress.
According to the Australian Institute of Health and Welfare, 17% of Australians experience an anxiety disorder – and anxiety disorders are the most common mental illnesses reported in Australia. Females are impacted at a higher rate than males.
What Happens in the Body During Anxiety?
Anxiety is a natural response to a perceived threat. It activates the nervous system and triggers the “fight-or-flight” response, releasing the stress hormones adrenaline and cortisol. These cause increased heart rate and blood pressure, rapid breathing, dilated pupils, and heightened focus.
In the presence of a real, imminent threat, this response is entirely appropriate. In an anxiety disorder, however, the response is chronic and inappropriate for the immediate circumstances.
Symptoms of anxiety include:
Persistent worry/excessive fear
Irritability and restlessness
Racing thoughts
Difficulty concentrating
Sleep disturbances
Tension headaches
Physical symptoms (rapid heartbeat, dizziness, shortness of breath, dry mouth, tingling limbs)
Appetite changes
Fortunately, there are effective ways to manage anxiety.
How To Manage Anxiety in a Fast-Paced World
Identify Your Triggers – managing stress and anxiety first and foremost requires that you understand what triggers these feelings for you. Whether it’s exam stress, a difficult boss or coworker, financial concerns, public speaking, health issues, a specific experience, or a personal relationship, understanding why you have the feelings you do in certain situations or around certain people is an important step towards managing how you react and enabling you to feel more in control. This includes understanding any anxiety disorder you may have (e.g. phobia, generalised anxiety disorder, health anxiety disorder, etc).
Prioritise Self-Care – this is critical for ongoing mental health and reducing feelings of burnout. It includes making time for yourself and setting boundaries so that you can take time out just for yourself and prevent feelings of overwhelm. Learn to say “no” and to engage in relaxing activities that are “just for you” – e.g. reading a book, watching a favourite TV show again, taking a bubble bath, going for a walk by the beach, etc.
Optimise Your Sleep – sleeping well is essential for physical, mental, and emotional well-being. Poor quality sleep is strongly associated with an array of health issues, including anxiety. Adults should aim to get between 7-9 hours of good quality sleep every night.
Exercise – doing regular exercise that you enjoy is an integral part of maintaining physical health and reducing anxiety. Even a short walk of 20 minutes each day is enough to help you be physically healthier, reduce cortisol (the “stress” hormone), and release endorphins which naturally enhance mood. You’ll also sleep better.
Digital Detox – we all spend far too much time these days scrolling and being connected to the outside world – and social media, in particular, can cause remarkable amounts of stress and anxiety, from triggering FOMO (fear of missing out) to comparison (which is “a thief of joy”) to anger or sadness. Don’t look at work emails (or, ideally, answer work phone calls) after you’ve knocked off for the day. Switch off smartphones and never scroll social media in bed within an hour or two of bedtime. (Backlit screens like phones and game consoles also disrupt the essential brain chemicals that promote sleep).
Manage Your Time – poor time management leaves you feeling rushed and pressured and this adds to stress and anxiety. Schedule your days/weeks and use a planner or calendar to help you achieve this and not overstretch yourself. Break large tasks into smaller steps and give yourself kudos for your achievements.
Declutter – mess and clutter in your physical environment significantly contribute to mental stress and anxiety. Even if it’s kept “neat and tidy”, having excess “stuff” saps the energy out of a room; it’s remarkable how much better you will feel when you have a big cleanup and clear-out – so get rid of anything that’s broken, unwanted, or causes you stress, anxiety, or angst.
Practice Mindfulness – this means taking a moment to anchor yourself in the present moment and just be still, whether you meditate for 30 minutes or just take 5 minutes to breathe slowly and scan your body. It’s an opportunity to centre your thoughts and reduce feelings of fear and worry.
Connect With Positive Family/Friends – not everyone is a safe haven for your mental wellbeing. While we all have “difficult” people in our lives who we can’t entirely avoid, it’s important to stay connected with those who we trust and who uplift, support, or otherwise make us feel good in their company. From chatting on the phone to meeting for a cuppa, having a meal together, seeing a movie, going for a walk, or enjoying a hobby together, maintaining human connections is very important.
Seek Professional Help – if you are struggling with stress or if anxiety is an ongoing part of your life, seeking professional help from an experienced, clinically-trained anxiety psychologist can be a game-changer. There are ways to overcome anxiety, build a more resilient mindset, and live a richer, more satisfying life.
Our Anxiety Psychologist Can Help
Reach Psychology is a Melbourne Bayside-based clinical psychology practice.
Our experienced, clinically-trained anxiety psychologist provides evidence-based treatments tailored to meet each patient’s unique needs in a warm, welcoming, and understanding environment.
Find a new sense of calm amid the chaos of modern life and learn effective strategies to help you live more peacefully despite what is happening around you. We can help you navigate feelings of anxiety, whether they are a response to short-term stressors or part of a long-term anxiety-related disorder.