Dealing with Anxiety and Lack of Control

One of the most challenging things for us as human beings is to feel like we don’t have control. The one thing we can control, though, is how we react. Here are a few different ways to consider how you respond to anxiety during these uncertain times:?

Find Your Mantra

Replace anxious thoughts with a quote, phrase, or word that connects with you. Here are some examples that may resonate for you:

• “You can’t always control what goes on outside. But you can always control what goes on inside.” ~Wayne Dyer
• “Smile, breathe, and go slowly.” ~Thich Nhat Hanh
• “Be calm.”

For some people, it’s helpful to even take a moment to say, “stop” to themselves and then repeat their mantra.?

Take Action

There are coping strategies you can incorporate to avoid or minimize anxiety:

• Take a time-out
• Eat well-balanced meals
• Limit alcohol and caffeine
• Get enough sleep
• Exercise daily
• Take deep breaths
• Count to 10 slowly
• Laugh
• Talk to someone (this includes me!)

You can find additional coping strategies from the Anxiety and Depression Association of America here.

Practice Gratitude

Make a mental note of the positive things in your life. Remember that everything in life is temporary—the good, the bad, and the ugly.?

Also, as I mentioned on Friday, write down three things?you’re grateful for at the end of each day. Our minds naturally shift to negative thoughts so intentionally focusing on positives will help you shift from negative to positive.?

Psychology Today offers suggestions for changing anxiety here.?

The quote, “You are the sky. Everything else is just the weather.” provides a way to think about connecting with your deepest core and recognizing that situations, difficulties, emotions, and feelings are like the weather - they come and go. Sometimes, we forget that nothing lasts forever and then we tell ourselves stories based on the changing weather. Pema Chodron has many great books and meaningful quotes. To read more of her quotes and their interpretations, click here.

While many things are uncertain, there is one thing that is certain - you are not alone.??