How was your week? Any specific highlights to it? Mine was full of anxiety. From time to time, I get overwhelmed with anxious moments, and sometimes anxious days. Sometimes I can pinpoint the cause of the anxiety and other times I wonder why I am anxious as I’m unable to pinpoint the exact cause. This week, I had the latter anxiety. Anxiety is a prevalent issue for many individuals these days. We are bombarded with constant stimuli, information overload, and high expectations, leading to heightened stress levels and anxiety.
Anxiety by definition, is a psychological and physiological response characterized by feelings of unease, worry, fear, or apprehension. It is a natural human response to perceived threats or stressors, whether they are real or imagined. Anxiety can manifest as a range of symptoms, including restlessness, irritability, difficulty concentrating, muscle tension, and increased heart rate. While mild anxiety can be a normal part of life, excessive or chronic anxiety can significantly impact a person's well-being and daily functioning.
I notice that when I am anxious, I get easily irritable, have difficulty concentrating, sometimes I get an increased heart rate. Trust me this is not a very good feeling. Causes of anxiety can vary from person to person, as everyone's experiences and triggers are unique. Common causes can include:
1. Work-related Stress: High workloads, tight deadlines, job insecurity, or conflicts with colleagues can contribute to anxiety. The pressure to perform well and meet expectations can create a constant state of stress.
2. Academic Pressure: Students may experience anxiety due to academic demands, such as exams, assignments, and the fear of failure. The desire to excel and meet academic goals can lead to heightened stress levels.
3. Financial Concerns: Financial instability, debt, or the fear of not being able to meet financial obligations can cause significant anxiety. Worries about job security, bills, or unexpected expenses can contribute to ongoing stress.
4. Social Interactions: Social anxiety can arise from the fear of judgment, rejection, or embarrassment in social situations. It may manifest as a fear of public speaking, meeting new people, or attending social events.
5. Health Issues: Dealing with chronic illnesses, medical procedures, or the fear of developing a serious health condition can trigger anxiety. Uncertainty about one's health and the impact it may have on daily life can be overwhelming.
6. Traumatic Events: Experiencing or witnessing traumatic events, such as accidents, natural disasters, or violence, can lead to anxiety disorders like post-traumatic stress disorder (PTSD).
7. Relationship Struggles: Difficulties in personal relationships, such as conflicts, breakups, or the fear of abandonment, can cause anxiety. Trust issues, communication problems, or a fear of intimacy can contribute to relationship-related anxiety.
8. Life Transitions: Major life changes, such as moving, starting a new job, getting married, or becoming a parent, can be stressful and trigger anxiety. The uncertainty and adjustment required during these transitions can be overwhelming.
9. The digital age has brought numerous benefits, but it has also created a culture of comparison, fear of missing out (FOMO), and an "always-on" mentality. This can bring about a lot of anxiety, right from a young age.
Anxiety triggers vary greatly from person to person. It's essential to identify and understand your own specific triggers to effectively manage and cope with anxiety.
Anxiety is a natural body response on the discomfort surrounding a person and at times it helps us take action when we need to do so. However, prolonged anxiety can be pretty detrimental, causing various negative effects on an individual's mental, emotional, and physical well-being. These can include Mental and Emotional Impact, Impaired Relationships, Physical Health Issues, Reduced Quality of Life, and Increased Risk of Substance Abuse, to mention only but a few.
So how can one cope with anxiety?
We’ve just finished going through a series of sermons from my church where the lead pastor was speaking about burnout. He correctly pointed out how our pace of walking has increased over the past few years. We seem to be walking faster, always in a hurry to make it to one appointment or another. Slow down on your walking and driving pace. I walk extremely fast myself and have done so for a while. I decided to slow down my walking pace and not to be in a rush and guess what? Nobody died. You can slow down too.
We also seem to be always connected, always receiving information and news – whether it’s meaningful or not. I check Twitter every so often on what’s trending, which keeps me abreast of what’s going on. I also have several WhatsApp groups I belong to that discuss various topics, apart from the social groups – I trust you can almost tell my age. My kids think my sources of news are so old school. Do you know you can disconnect from checking on the updates for several hours in a day? Trust me, you’ll be updated immediately after you get back on and you won’t have lost anything.
How many times in 24 hours do you reconnect with yourself? Just slow down, remove distractions, no phone, no TV, no work, no kids, no spouse, just you and yourself? Someone wrote that taking only 15 minutes of prayer every day can have significant physical changes in the brain of a person. If you’re not a prayerful person, this can be mindfulness or meditation, or it can even be just reconnecting with nature for 15 minutes every day (of course longer would be better, but let’s forgive each other and try 15 minutes for now).
A trick I learned about this 15 minutes of quietness, is not to expect your system to slow down or calm down the first time you try it. It can take a few days of trial and error before you can get into the rhythm, but it really does work.
Another way can be to engage in a hobby. As you purposely slow down, make time to do something you love. Read a book, go to the gym, play, or do something physical with yourself. Take a walk or a leisure drive. Just do something that can bring up the happy hormones in your system.
Journaling is another way of reducing your anxious moments. Write down what your worries are, list them down, or just journal. Do it the best way you know how. Sometimes this can feel like speaking it out with a friend who’ll not judge you and will listen as you pour out your heart. Journaling can be quite therapeutic.
Sometimes when all the above options are not able to help, speak with a professional. Mental health practitioners can help you deal with your anxiety.
It is not uncommon in our fast-paced world to have anxious moments every now and then, but it doesn't have to control our lives. You can regain control, reduce anxiety, and find balance in your daily life. Remember, everyone's journey is unique, so be patient and kind to yourself as you navigate through this process. With time and effort, you can develop resilience and lead a more fulfilling, anxiety-free life.
