My Anxiety vs. The Unknown
During a time where there is a lot of unknown, here are some tools that I use when my anxiety levels start to rise.
I’ve been struggling to write this post for awhile (about 2 months to be exact). When this pandemic started, I knew that there would be a lot of unknowns which would cause my anxiety to rear its ugly head. I thought, “this is the perfect opportunity to do a post about tips/tricks to use for anxiety flairs”. I didn’t realize how much I would struggle during quarantine or how sometimes I just didn’t have the energy to use some of the tips/tricks for myself. I didn’t want to write this and be a hypocrite because honestly, some days just brushing my teeth is a win. So going forward, while reading this post I want you to know that some days will be harder than others and that it’s okay if you can’t use every tip/trick. Some days even the simplest things need to be celebrated and that is completely okay!
A little background before I get into what helps with my anxiety when it comes to the unknown. I currently am living alone with my two wonderful kittens and I get the chance to see my boyfriend a few times a week (very thankful for that). I am a teacher and although my job looks different now, I do still have things to do for school before the kids are done at the end of May. I also have struggled with anxiety and depression for years before this pandemic and have recently sought help about 2 years ago. The reason I’m giving you some background about myself is because everyone is different and it is wayyyy too easy to compare your situation to someone else’s. I want you to know where I’m coming from before the comparison game starts.
Here are 4 things that help me when my anxiety starts to rise due to the unknown
The first tip that I would give someone is to journal. Now I know that there are a lot of different ways to journal (bullet, list, narrative), I suggest just trying a few out and see what works for you. I personally journal in a way that I would talk to someone else. I explain what is happening and breakdown how I am feeling, just like if I were on the phone with my best friend. I find that I have a hard time processing my emotions in my head, so it really helps to have it all laid out in front of me so I can see the problems/solutions easier. I also have the tendency to spiral when emotions get high, making the problem much bigger in my head than it actually is. By slowing down and writing out what’s going on, it gives me more perspective on what’s happening and it usually isn’t as bad as I have made it out to be in my head.
The second tip would be to meditate. Yes, I know, it’s hard! I can’t shut my brain up even when I try my best! Meditation is one of those things that you get better at with time. I personally need to do it more consistently so that I can feel the benefits more often. There are a lot of apps that you can use and tips online. I personally recommend Headspace. If you haven’t already heard of it, Headspace is an app that has different categories of guided meditation. There is meditation to help you sleep, to help you concentrate, to help ease your anxiety, and so many more! They have quick 3 minute meditations for when you are panicking and they even have a section for kids. Some of the functions are free on Headspace and others require a subscription. If you are a teacher like me, this app is actually free to you! If you’ve tried Headspace and it just isn’t your jam, I have also heard great things about the app Breath: Meditation and Sleep. Regardless of what you use, the idea is to slow down your thoughts and calm your mind.
My third tip, which is my go-to outlet, is just to verbalize how you are feeling. I am a verbal processor through and through, so I find that talking to someone helps me a lot! It helps me process what is going on and helps me think through some of my problems. Like I mentioned earlier, I have a hard time processing in my own brain. So similar to journaling, talking out loud allows me to slow down and really see if things are as bad as I have made them out to be. You don’t always have to call a friend or family member to verbally process (of course it is always something you can do and not at all a bad thing). If you just need to think out loud without any fear of judgement or opinions, I suggest downloading a voice recording app on your phone. You can say what you need to in the comfort of your own home and it’s for your ears only! It’s kind of like a voiced journal.
If you go the verbal processing route, I highly, highly recommend using a therapist. I can’t recommend it enough! They are trained to help you process whatever it is that you are going through and give you tools to use to help you grow. One of the best things that I’ve done for myself is getting a therapist. It has changed me in the best possible ways! I know that not everyone has access to a therapist, but I do know that there are many different agencies that allow you to call/text with a therapist for little to no money. There is absolutely nothing wrong in seeking help whenever you need it!
My fourth and final tip that I would give someone who is struggling with anxiety when faced with the unknown is to create a short mantra. Currently my mantra is, “control what you can control”. It’s short, sweet, and to the point! I use this mantra to help ground myself when I feel that I am starting to go off the deep end. It reminds me that I have some control even when everything else is spinning. One of the main reasons that my anxiety levels start to rise is because I feel a loss of control. Usually when there are a lot of unknowns. Reminding myself that I still have control over things helps me not focus on all of the ‘what if’ scenarios that accompany the unknown. Some other mantras that I know of include, '“everything happens for a reason”, '“this too shall pass”, and “if all else fails, eat ice cream”. Okay, so the last one might not totally be a mantra, but sometimes even eating ice cream can help you feel better!
***Remember, these tools that I described are ones that work for me. Everyone is different and everyone has their own tips/tricks. What works for me, may not work for you and that is completely okay! I also don’t use all four of these tools daily or within the same time period. Some days meditation works best for me and other days I just need to journal. There is no right or wrong answer. At the end of the day, do what makes you happy and use healthy strategies that work. If you have any other tips/tricks that help you on high anxiety days, please comment and share them. I love learning new things!
