The Great Unknown Strategies to understand and overcome the fear of the unknown words dolores o ’ donoghue
W
e humans are generally crea-
can I do to solve or cope with the prob-
adrenaline can have negative effects on
tures of habit and seek comfort
lems and uncertainty that I’m facing?’
our bodies.
in regular rituals such as eating
It’s always a good idea to get off to a
Exercise can also distract from worries
identical breakfasts every day, doing the
good start each day, so each morning,
and improve confidence, which is often
same grocery shop at the same store week
consider tackling a task or activity that
negatively affected by anxiety.
in and week out, sticking with a tried and
gives an upbeat feeling.
Eat to Heal
trusted hairstyle and dress style, and take
Melt your worries away by doing a
comfort in drinking from a favourite mug.
good deed for someone else. An act of
A balanced diet, staying hydrated and lim-
kindness is not only hugely beneficial to
iting or avoiding alcohol and caffeine can
control, and routine establishes safety
the receiver but it can also bestow great
help relieve anxiety. Whole grains, vege-
and predictability. For some, any small
benefits on the giver. The concept of the
tables, and fruits are a much healthier op-
irregularity can cause agitation, such
‘helpers’ high’ is now recognised as being
tion than eating the simple carbohydrates
as when the supermarket re-arranges
an important element of well-being, as
found in processed and fast foods.
the aisles. But when life throws a major
it increases the production of serotonin,
Having regular meal times is recom-
curveball, it can lead to stress, anxiety
commonly known as the ‘happy chemi-
mended as, when meals are planned, it is
and depression.
cal’ that provides healing and calm.
more likely that they will be wholesome
When things go as planned we feel in
We can’t avoid the unexpected. But
and nutritious, which is beneficial for
these simple tips can help in facing life’s
Engage in Self-care
uncertainties:
For parents, business owners, educators
result in a drop in blood sugar causing
and care workers, self-care and care of
the body to produce more adrenaline to
others can be a difficult balancing act. Self-
cope, which can increase anxiety.
Practice Acceptance
overall health. Don’t skip meals, as it may
Acceptance is about meeting the reality
care includes all the things necessary for
of a situation in the present moment and
well-being in four key dimensions – emo-
Sleep Well
allows us to move forward, rather than
tional, physical, psychological and spiritual
Getting a good night’s sleep is essential
remaining paralysed by fear. It will not
health. This is essential for managing
as it enables the body to repair and be fit
make the uncertainty go away, but it will
stress, preventing burnout and mitigating
to face another day. Anxiety can cause
save time and energy in not striving to
compassion fatigue – all common occupa-
serious sleep issues resulting in exhaus-
control the uncontrollable.
tional hazards for caring individuals.
tion and fatigue. In her book, The Sleep
It must be emphasised that accept-
It is vitally important that we take
Revolution: Transforming Your Life, One
ance is not the same as resignation.
time out to take stock of our own needs,
Night at a Time, Arianna Huffington
Accepting a situation doesn’t mean that
health and goals.
points out that sleep deprivation is hav-
it will never get better. We don’t accept that things will always stay the same; we
Infuse the Day with Physical Activity
just learn to become present-focused.
What is commonly known as ‘runner’s
Focus on the Positive
high’ describes the release of endorphins
ing devastating effects on our health, our job performance, our relationships and our happiness. The key to a good night’s sleep is rou-
that the brain experiences when engag-
tine. It is best to go to bed and wake up
When the mind and body are racing, it is
ing in physical activity. Regular exercise
at the same time each day. Good sleep
only natural to concentrate on the stress-
also helps balance the body’s level of
helps with psychological functioning,
ors and wonder how to deal with them.
stress hormones, such as adrenaline.
including improved emotional regulation,
A better approach is to think about your
This plays a crucial role in fight-or-flight
better cognitive functioning and en-
strengths and resources and ask, ‘What
responses, but persistent surges of
hanced attention span and memory.
94 SUMMER 2020 ANTHOLOGY
