HEALTH

Are you feeling more anxious?

BY LINDA ARNOLD

EBS CONTRIBUTOR

“You just need to relax.” “Stop worrying and appreciate your blessings.” “Try to live more in the moment.”

Sound familiar? These are common responses to expressions of feeling anxious. And, while well-intentioned, this advice is very simplistic.

We’re designed to handle short bouts of stress. But when stress is overwhelming, it can take its toll on our bodies, minds and spirits. According to clinical psychologist Seth Gillihan, anxiety is the most common psychological condition that affects us.

Spotting the Signs

Common signs of anxiety include physical tension, difficulty sleeping, worry, panic and avoidance. Additional signs include self-doubt, always fearing the worst, anger and difficulty focusing.

Extreme stress about work, school or a personal relationship can lead to anxiety, according to psychologist Nick Wignall. Financial concerns, chronic medical conditions, early trauma, abuse and neglect can also play a role.

The ongoing COVID-19 pandemic has been a source of anxiety for many of us, as evidenced by a recent poll by the American Psychological Association, concluding that the average person believes they experience an unhealthy level of stress.

Psychologists Anthony Rao and Paul Napper, coauthors of the book, “The Power of Agency,” emphasize that we’re not designed to handle the incredible amounts of stress being thrown at us.

Factors that can make us feel anxious include: 1. Loss of control: Overwhelming demands have brought many of us close to breakdowns. And it’s happening with children as well. “More and more, they just seem kind of frozen,” Rao says.

2. Digital deluge: “There’s a stunning amount of messaging coming at us,” Napper says. “Our minds weren’t made to process such a continuous stream of input. People are just unconsciously reaching for their devices.” 3. Less human contact: Zoom meetings, video conferencing and social media are more of the norm these days, while our minds and spirits crave human contact.

4. Sedentary lifestyle: We’re moving less than ever and movement is one of the most effective ways to lower stress and anxiety, as well as improving sleep and mood.

5. Less outdoor time: Being on our phones—and the winter season—usually means we’re spending more time inside. As a result, we miss out on the benefits of the great outdoors.

6. Working 24/7: There’s no real division between work and the rest of life these days.

7. Financial anxiety: Changes in the economy are causing angst. Jobs are disappearing and new jobs are showing up in different fields.

When anxiety becomes so overwhelming that it interferes with day-to-day activities, thereby keeping you from going places and doing the things you need to do, that’s when you might consider getting professional help. Irrational fears can lead to panic attacks and phobias.

Coping Mechanisms

Take control of the things you can change, and accept the things you can’t. Try these tools: • Journal: center yourself; get your thoughts on paper with freeform writing • Tackle one very small step of a large project • Reduce your screen time • Get outside • Move • Meditate, pray or take a hot bath • Listen to music • Spread joy: do something nice for someone else (call them on the phone, walk their dog, etcetera)

Awareness is the first step in helping to stem the tide of anxiety. “Our anxiety does not come from thinking about our future,” says poet Kahlil Gibran, “but from wanting to control it.”

Linda Arnold, M.A., M.B.A., is a syndicated columnist, psychological counselor and founder of a multistate marketing company. Reader comments are welcome at linda@lindaarnold.org. Visit lindaarnold.org or amazon.com for information on her books.

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