Managing anxiety related to world events

By Marianne Wink, RHIT, CPC, CRC (retired)

There have been many critical events in the past years that have us all on edge. You are not alone in managing thoughts and anxiety related to the effects of the pandemic, the multiple wars in other countries, or politics. These events affect all of us in different ways. The important thing is to understand what you can control and what you cannot. The following suggestions may help you gain and retain perspective in your everyday life in order to reduce anxiety.

• Take a break from social media and the news - Take time to stay informed but don’t keep a continuous watch on repetitive reporting. Be intentional about what you are watching or listening to.
• Assist in local humanitarian efforts for those that are affected in your community. When you help others, you gain a sense of control and in turn, you are helping yourself. Somemeaningful ways to contribute could be found by connecting with local charities, asking your employer if there are volunteer opportunities that you can join, or consider forming something yourself. If you can identify a need, you can help!
• Practice self-care - Be sure to get enough sleep, eat healthy foods, and do some physical activity each day. These personal activities will help keep your mind clearer, your body healthy, and give you energy to successfully control your anxiety so that you can channel that energy for positive activity.
• Do not get drawn into negative discussions - The expression of criticism and pessimism can affect our mental health and cause other physical symptoms such as, raising blood pressure. When you are exposed to negativity, you can respond in ways that do not draw you into the same mindset. Be mindful to understand and validate the person who maybe communicating with a negative focus. Empathize while maintaining your personal boundaries. For example, you might say, “I understand how you feel”, but don’t respond with your own opinions. Find positive aspects that are related to the discussion topic and redirect the conversation with an optimistic expression. This does not negate the reality of the negative circumstance, but instead removes any reinforcement of the negativism that does not serve any good purpose. 
• Reach out for help when you need it - Realize when your anxiety, especially over what you cannot control, is getting the best of you and effecting your daily life. You can contact your employer’s resources such as EAP or other counseling programs, talk to family and friends, or connect with others in your community that may be experiencing similar feelings. By joining activities such as exercise classes, art or literature groups, or whatever your interest is, you will connect with others and may find opportunities to talk about your feelings. There are blogs online that you can participate in to help you feel connected with others. See the first resource link below to view one of these blogs.

If anxiety is something you are struggling with, engaging in therapy at Behavioral Health Partners may help. Behavioral Health Partners is brought to you by Well-U, offering eligible individuals mental health services for stress, anxiety and depression. To schedule an intake appointment, give us a call at (585) 276-6900.

RESOURCES: Strategies for Reducing Stress with World Events,  Responding to Negativity

 

8/1/2024

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