Have you ever had that feeling of unease, or an unshakeable sense that something unpleasant is likely to happen? Do you worry about things, large or small, even when it seems completely irrational? If you answered yes to either of those questions, you might well have symptoms of anxiety. Whilst not uncommon, (6 out of 10 people in any given week), it can still be a pain in the backside to deal with. Staying positive might seem hard now, but keeping a positive outlook is often the best way to deal with some of those anxiety demons.
Focus on something positive
Forgive me if this seems far easier said than done, but having a positive focus can do wonders for your state of mind. Finding something to focus on or even having some form of incentive can help to turn a negative into a positive, regardless of the circumstances. Let’s think of an example. Imagine you have to sit an exam that you have been working towards, but your nerves set in and you feel that you might not be able to sit it after all. Whilst the nerves are understandable, especially if you don’t cope well in high pressure situations, the positive with sitting the exam is knowing that once you sit in that room for an hour, then it is done. If you gain a good grade afterwards, then it makes the whole thing worthwhile.
Even just walking around with a smile, no matter how hard it seems, can be beneficial. It doesn’t matter if you are feeling down or stressed, sometimes smiling can trick your brain into thinking you are in a good mood and as a result it can improve your mood for real. It can release endorphins and produce serotonin (happy hormones) and send neural messages to your brain which in turn can counteract negative thoughts. Just think about it this way. A smile a day keeps the blues away.
Look for support
Much like many things in life, sometimes all we need is the support of a friend or a loved one to help us in moments of difficulty. It might be daunting to ask for help when you are suffering from anxiety as it involves other people seeing you in moments of vulnerability. Sometimes though, it is our loved ones who can help us out in these situations as they can help us to find the positives in our lives but they can also provide a distraction to our worries. If you can’t go out, take advantage of the joys of modern technology and video chat them in a comfortable environment. Rest assured, people are always willing to help you, sometimes you just need the courage to ask. As the Beatles would say ‘I get by with a little help from my friends.’
Use the 5 second rule
Have you ever been told to count to ten and take a deep breath if you get stressed or angry about something? Well this is a similar concept designed to help you to combat any immediate instinct to panic with anxiety. Devised by motivational speaker Mel Robbins, it suggests that in order to fully commit to your goals, you must move within five seconds or your brain will just kill off that urge instantly. Count backwards from five slowly and you will be able to refocus your mind and find the motivation to complete the task you wanted to, rather than panicking and turning away from it. This can give you the drive to push on with something that you initially felt was too difficult, whilst also helping you to forget your worries for a few moments.
Disconnect for a while
There is nothing worse in a crisis than going online and seeing that everyone and their dog has had their say, quite often adding fuel to the fire. Try just switching off your phone and disconnecting from the rest of the world for a while. This doesn’t mean that you should isolate yourself, but take the time out to look after yourself so you can get your head around the situation. Take all the various news stories and speculation that is constantly whirling around us in regards to lockdowns, when things will reopen, going back to the office, what the rules are etc. Whilst it is good to keep yourself up to date on the latest goings on in the world, too many different sources and theories can muddle the truth and will likely cause more stress. Sometimes ignorance can be bliss.
Think about what you’re really scared of
A lot of the time when we get anxious we are just defending ourselves from what we believe are worst case scenarios. Much of it stems from a fear of putting ourselves at risk, or opening ourselves up to situations that make us feel uncomfortable. It is important to sit down and think about what is really causing you to stress and feel anxious, whether it is concerns about your finances, or even similar scenarios that may have ended poorly for you. By working out what your triggers are, you can start to take control of your anxiety.
Written by Scott Fitzpatrick
WellBe is spearheading the way to a brighter future for corporate wellness. Our innovative portal is scientifically designed and tailored to each individual employee to improve their wellbeing. We specialise in a range of services from coaching and therapists, to meditation and reading materials. Our aim is to reduce workplace stress that costs UK businesses £42 billion per year. Get in touch with us by visiting our site wellbe.global for more information.
