Anxiety is something that besets all of us at times, especially when we are under a lot of stress. If you are feeling more anxious than usual, rest assured that with the uncertainties of life with Covid 19, a higher than average anxiety level is absolutely normal. Maybe you are worried about finances, loved ones abroad, housing, catching the virus, or maybe you know someone who has been sick. Maybe someone you love has died from covid. With climate change and racial tensions, and so much uncertainty regarding what the future will bring, it is no wonder you feel anxious.
Here are some simple steps you can take to help you manage your symptoms of anxiety:
Be kind to yourself: Practice giving yourself understanding and compassion. Of course you are feeling anxious with so much going on! Practice “looking” at your anxiety with eyes of kindness. Science has shown that this actually reduces your stress levels and therefore your anxiety levels.
Calling it “Anxiety” rather than “My anxiety” can help give you a little bit of distance on it.
Breathe. It seems obvious, but do you notice ever that you hold your breath when you are fearful or anxious? Practice breathing deep into your belly so you push your belly away from your spine on the in breath and notice it dropping back towards the spine on the out breath.
A Buddhist practice is to look for slivers of joy. It might be something like the way the sunlight reflects off a leaf, or the ripples on the water, or a drop of dew first thing in the morning. Maybe you notice the smell of freshly brewed coffee (better make that decaf!) or a child’s precious smile. All these little things count as slivers of joy, and when you put them together they add up. They can help you to stay more focused on the present moment, which brings us to the next point:
Mindfulness. The idea is to keep reminding yourself to bring your attention back to the present moment. By paying attention to what is happening right now, you avoid the worrisome thoughts about what might happen in the future. The “What ifs” and the catastrophizing we all can do: “Oh no, he looked away, that means he doesn’t like me and he is going to leave me and then I will die!” kind of thinking! Paying attention to your five senses can help pull you back to a more present state when your thoughts begin to spiral out of control.
If you find you are having a hard time managing your symptoms then getting some help from a counsellor can be beneficial. Your anxiety could be related to underlying negative core beliefs. Discovering these and then working to let go of them on a deep level can help you to feel better about yourself, to take more responsibility in your life and to feel more content and at ease.
We can find out what your really hoping to get from counselling, decide if we a re a good fit and then go from there. I don’t bite, and very supportive and non-judgmental and you are in control of your session and what you want to get out of it.