YOU CAN HANDLE IT

With the political landscape, climate change, and economic uncertainty, everyday life seems more uncertain than ever. As a result, I've noticed that I'm experiencing higher levels of anxiety. Any ideas about how to manage my anxious thoughts when everything seems outside my control?

Dear Friend, 

Let me start by validating your concerns. There’s so much happening that feels beyond our control. The situations you mentioned are real and downright scary. Of course you feel anxious! So, how do we keep anxiety from taking over? 

Let’s start by discussing the basics.  Anxiety is an important part of our nervous system that helps keep us safe. We need it. When anxiety gets out of control, symptoms can be reduced through thoughtful, intentional exposure that increases your tolerance of discomfort and builds your I-can-handle-it muscle.

In terms of your question, I think it's important to remember that you've handled every issue that's come up in your life so far. There may have been a few bumps and bruises along the way, but you made it through. Remembering that will help you as you navigate the current situation, which is a doozy.

More specifically, here are a few suggestions to help you manage while the world seems upside down.

Talk it out

Whether you invest in professional therapeutic help or process with a good friend, talking things through can help you feel supported and less alone. Be intentional in your discussions to explore feelings without getting stuck in rumination. Remember that feeling words allow our brains to process our emotions. When it comes to self-talk, work on shifting your focus from reassurance to affirmations. There are no guarantees that everything will be ok, but that doesn’t mean you can’t handle it. Remind yourself that you’ve made it work before, and whatever happens, you’ll deal with it.

Find your people

Managing difficult emotions is definitely easier in community spaces. There are loads of people working toward solutions for the issues you mentioned. Find your people and join them. Engaging in activism is a powerful way to channel that nervous energy into something positive. Action is empowering because it gives you a sense of purpose and meaning and allows you to confront what you’re afraid of. It's hard to solve any issue in isolation, so find your support people and connect.

Practice mindfulness

Mindfulness practices like meditation and breathing exercises help our minds develop the skills needed to remain objective in the midst of anxiety. They help us stay grounded and present—a powerful tool when rumination rears its ugly head. Free apps, like Healthy Minds, provide easy, step-by-step instruction and guided meditations, whether you're sitting still or on the go. When you don’t have the bandwidth for meditation, grounding exercises like 54321 provide a quick and easy way to bring yourself back to the present.

Self-care

Caring for yourself is crucial during a challenging time because it builds your stamina. It's essential to recharge your batteries so you don't burn out. Make sure to prioritize activities that bring you joy and help you relax. Find little things that make a difference and don't take a lot of time. For me, that means having a soft blanket on my bed and my favorite dental floss in the cupboard. Be intentional about how you interact with things that take a toll.

Anxiety can be difficult to manage, even in the best of times. Be compassionate with yourself as you work through this situation. It may not be easy, but I know you can handle it.

Good luck. I'm rooting for you!

Meredith