Anxiety on the increase.
According to the ONS’s recent survey’s* more than 25 million people – 49.6% rated their anxiety as “high”, more than double the amount at the end of 2019
You are certainly not alone, but you are unique and experiencing this in your own way! With so many challenges right now, it’s understandable you may feel some kind of emotion, feel overwhelmed; worried about a lot of thing and I am sure like me, you or those close to you can relate to being anxious about-
- a loved ones’ health
- your friends and family’s mental well being
- your job or your finances
- being furloughed and anxious of work that is not being done
- worried about returning to work and how it will be, what’s facing you, the workloads, the changes
Perhaps you have felt guilty about not doing enough or been frustrated and bored due to cancelled plans or not being able to make plans
Why does it feel so bad? A short explanation may help. Anxiety comes from the brain, the reptilian part, that is responsible for survival and it communicates with the middle part of the brain that is responsible for the emotions we feel . Uncertain time like these can create a feeling of threat of worry and cause anxiety.
Does it seem difficult to think straight, make decisions, get something done easily? That’s because our thinking brain works less effectively when we are worried and fearful.
And when anxiety is present, the brain releases chemicals to the body, so that’s when we start to experience the physical symptoms. Maybe, you may struggle to sleep, feel achy, have headaches, or feel sick.
As the lock down continues and the knowledge that summer is likely to be effected too, you know you need to tackle this anxiety before it gets out of control, you can’t feel like this, you need to be doing thinking straight and getting back on track, but what can you do?
- I do have a routine, a flexible one 😉, sometimes I do things in different order. This routine ticks a few boxes for me; exercise, calming the mind, focus and achieving ‘spiritual growth’ So, the day starts with a lovely walk with my cocker spaniel, then yoga. He normally joins in! Then meditation for 10-40 minutes depending on the day and how I am feeling. I do get up earlier to do all of that. You can do whatever, just do something that you love and regularly. And when you miss a day, that is ok!
- Check in with someone, getting that social contact and update is great for both people and it’s lovely to be able to connect virtually.
- Eat well, doesn’t need to be complicated but it can also be fun, and you can learn too, if you want to that is! Mealtimes have been important, the three of us in the house, plus Spencer (my dog) of course all gather for lunch and tea.
- Find an outlet for releasing your emotions. What you focus on is what you get. Annoying phrase maybe. We are exercising the ‘worry’ muscle in the brain and it gets stronger. So, deal with the anxiety instead. Talk it out, journal, think positively or if it’s all too much – get some help.
I hope I have given you some ideas, but remember do what is right for you, and some days that is do nothing.
Ok little tool to help.-
Sit somewhere safe, close your eyes
Think of the worst thing about the anxiety or situation you are in and now see it in a frozen frame or covered in tar. There is no movement or sound.
Now think about a time in the future where you can see you are through this and over it. See how calm, relaxed and focused you are, just as you wish to be. Stay there for a few moments, notice how you feel now.
Good, you can repeat that exercise too.
If you need any more support, you can access my podcasts and recordings here.
If you need 121 support, I help people with anxiety to feel calm relaxed and back to normal. I’d love to hear more about you and see if I can help you to. Book a free 15 minute consultation