Let me state the obvious: The world we live in provides countless reasons to feel anxious every day. It’s no wonder that anxiety rates continue to rise year after year in the United States and around the globe.
There’s certainly a long list of things to feel anxious about: the economy, health concerns, political unrest, personal finances, relationship troubles, and much more. Feeling anxious in stressful situations is normal and hard to avoid. Most people experience a jolt of anxiety when starting a new job, enduring an audit with the IRS, or giving a speech. Who wouldn’t?
But for millions of people, persistent anxiety does much more than cause stomach upset or tension headaches—it becomes a significant problem that affects many aspects of life. For these people, anxiety is a debilitating presence that affects performance and quality of life on a daily basis.
“For many, anxiety is an ever-present uninvited guest; in our circle of friends, among family members, and in communities at large,” a recent article in Medical News Today began. “It seems to be rampaging through society like a noncontagious cognitive plague, forming a low-level hum that hides in the corners of our collective minds.”
At the mental health clinic I direct, I regularly hear clients say:
“I don’t sleep at night because I can’t turn off my racing brain.”
“I constantly worry about the future. Where will I end up? What will the world be like for my kids?”
“When people talk about peace of mind, I can’t imagine what that’s like—I’m stressed out every day.”
Perhaps you have said things such as this yourself or heard a struggling loved one say them. No one is immune to the havoc and hardship caused by unrelenting anxiety—and that includes people we consider to be successful, accomplished, and highly respected.
Steps Toward Peacefulness
Living with anxiety, panic disorders, or phobias makes you feel that your life is spiraling downward, robbing you of joy and contentment. But even in our furiously fast-paced and worrisome world, you can live a more peaceful, purposeful, and productive life. You can be free from thoughts, feelings, and habits that drag you down rather than lift you up.Here’s how to get started on the right path:
Intentionally limit your information intake. Every day, we are bombarded with stats and stories, research, and reports—most of which are totally useless and much of it disturbing. It’s good to be informed about the world around us, but enough is enough. If you want to calm your anxious mind, filter out some of the negative noise.
Choose to be thankful. The anxiety churning in your mind will be put in perspective—and likely be eased—when you regularly recall the blessings in your life. Consider starting a gratitude journal. Each day, list five things that you are grateful for. The more you look, the more you'll see opportunities to give thanks.
Go against the frantic flow. The dizzying pace of modern life foils a calm spirit and feeds an anxious mind. Ponder these questions: Why do so many people allow themselves to be hurried and harried by endless demands? Why do you succumb to pressures that lead to a frantic pace? Write down the reasons you come up with and explore each in turn.
Stop procrastinating. We all procrastinate sometimes—but for some people, procrastination is a way of life. Whether you are an occasional procrastinator or a perpetual procrastinator, your delays and avoidance amp up your anxiety. The more you procrastinate, the more anxious you become. There is probably something in your life right now that’s causing you to fret—not because you can’t change it, but because you keep putting off doing what is needed to be done to resolve the issue.
Set aside daily time for stillness and silence. Whether you call it meditation, contemplation, or reflection, you should also call it essential for peace of mind. What we call “daydreaming” or “zoning out” is actually spontaneous meditation. The trick is to do it on purpose. With practice, you can learn to consciously alter how you think and achieve a state of relaxed and effortless awareness.
Make a small change to alleviate big stress. Think of one aspect of your life that you’re concerned about that is a source of anxiety. It might be your finances, career, parenting, friendships, education, or physical fitness. What can you do right now—even a tiny change—to initiate improvement? Consider specific ways that your attitudes and actions can enable you to shed anxiety.
Steer clear of negative people. You know the type—they’re sure the world is going to hell in a handbasket, and they share their cynicism with everyone within earshot. Avoid these pessimists, and surround yourself with optimistic allies. Optimism is contagious, so bring together your group of positive people.
Unplug for a while. Lots of people in our constantly connected society would panic at the thought of having no access to their smartphone, Wi-Fi, or computer. But a little discomfort can be instructive and helpful. Set aside a day to disconnect from electronic devices and enjoy bike riding, a hike, or reading a book.
Write in a journal or notebook. Psychologists recognize the power of journaling to relieve stress by clarifying your thoughts, identifying what is troubling you, and getting your concerns down on paper. You don’t need to write for more than 10 or 15 minutes, but it’s essential that you record your honest thoughts and feelings.
Take a nap. The legendary football coach Vince Lombardi said, “Fatigue makes cowards of us all.” Put positively, “Feeling rested gives you strength to withstand adversity.” Ample sleep helps you feel more energetic and cheerful, which will reduce anxiety.
Retrain your brain. Cognitive Behavioral Therapy (CBT) exercises help challenge and reframe negative thought patterns, promoting a more balanced perspective. Positive affirmations use self-talk to counteract negative thoughts, fostering a more optimistic mindset. Mindfulness practices encourage staying present and focusing on the current moment, preventing anxious thoughts about the past or future. Problem-solving techniques break down problems into smaller, manageable steps, reducing feelings of being overwhelmed.
Stay connected to friends and family. Living with persistent anxiety can make you feel isolated and alone, but there are an array of people all around you who know what you are going through. Numerous studies have shown that social support can help you build resilience against stress and provide you with practical ideas for dealing with anxiety. Do not hesitate to reach out to a close friend, counselor, or mentor for ongoing help and mutual support. Supportive relationships give you a healthy outlet to process your emotions and strengthen you for the challenges ahead. Talking to someone you trust about your feelings can provide relief and support.
Maintain activities that replenish you. If you’re not careful, experiencing anxiety can preoccupy you to the extent that you forget the activities that used to bring you relaxation and joy. Take a moment to identify, in writing, at least five activities that bring you joy. Going to a movie? Lunch with friends? It could be a day at the museum or the zoo, a picnic at the park, or a weekly round of golf. Then begin scheduling these activities and following through.
Express yourself creatively. Creative expression is a powerful tool for alleviating anxiety by providing an outlet for emotions and thoughts that might otherwise be difficult to articulate. Engaging in creative activities such as drawing, painting, writing, or playing music allows you to channel your feelings into a tangible form, offering a sense of release and relief. By focusing on the act of creation, you can shift your attention away from your worries and immerse yourself in a joyful activity.
