Managing anxiety in unstable times

Anxiety is on the increase, and many people who may not have experienced the persistent worry, increased heart rate, difficulty concentrating, or overall fatigue from tension are now finding it a part of their weekday life.

A sense of understanding the environment around us can keep us grounded. Even risk takers and adventure seekers stay grounded with a sense of security in their lives. Knowing where your life is going, for example, and the people who are stable in it—having a home, a job, and a school to return to during the week. Expecting what the next "life" goal or step will be.

However, in 2025, things don't seem so "known," and expectations are changing rapidly. This isn't a new phenomenon either. Starting with COVID in 2020, people around the world lost a sense of knowing what to expect next. Additionally, things that used to be more stable are less so now. For example, most people don't find a good job and remain in it for the next 25 years. Many people are in a constant flux of deciding what's next career-wise; do they start their own business, go back to school, or switch companies?

Add to that, well, life, raising kids, staying fit, finding time for recreation, etc. It's a wonder that so many people are experiencing a rise in anxiety symptoms. Unconsciously, we are all trying to make decisions based on how they may impact a future that we are uncertain of.

More interactive media also play a role. Rather than reading about the events of the day, there are multiple ways to view them in real time, often focusing on the height of emotion surrounding any event. Watching these over and over creates a vicarious trauma that affects our days and our rest.

Anxiety is a natural part of life in that it's a warning sign to pay attention; something might not be ok. It's essential to listen to. When it becomes overbearing, it can start to affect our decisions and actions and begin to wear us down. Avoiding activities or social engagements that are an enriching and relaxing part of life can lead to depression, complicating things even more.

Suppose you haven't experienced anxiety in the past. In that case, you may not recognize the subtle symptoms that you are experiencing, such as being more on edge, racing thoughts when you try to relax, feeling tense or tired, and overall nervousness.

However, if you have struggled with anxiety, it's important to recognize areas where it might be increasing or affecting your day-to-day life. It is essential to pay attention and start to make changes before it becomes overwhelming.

First, notice how you are feeling and what thoughts are associated with it. Often with anxiety, the idea of "worst case scenario" creeps in. So, if you notice more negative expectations about how things might turn out, then try thought stopping and reframing.

For example, the thought "I'm running late for work" might be the case, and you might consider ways to ensure you get settled and caught up once there. However, if you are already feeling anxious, you might start to worry more about how it is going to affect the next hour, even the rest of the day. Thoughts like, "I'll be behind all day" or "my boss is going to be angry" can spiral into a heightened sense of dread.

Thought stopping is just that. Notice what you are feeling and thinking, and stop right there!

Reframe the thought: "I'm running late for work, but I will be able to jump in with the usual routine"; or "Everyone understands and it's only a few minutes"; or "my boss hasn't been angry in the past and I am always efficient and do a good job", or "I don't have anything pressing and can take a few minutes in the morning". Even, "it is what it is" because there isn't any amount of worry that will change where it is. When we don't feel anxious or insecure, we can adapt to day-to-day disruptions, like running late.

Pay attention to when you are feeling most anxious. Is it at a specific time, or when you lie down to sleep at night, or is it just there throughout the day? Anxiety can increase when we are overtired, hungry, or just pushing too hard. Sometimes a quick break, a snack, a drink, etc., will help.

If the increase occurs when you are trying to sleep, try to put a routine in place. Don't fall asleep in front of the TV. Take some time to unwind and turn off screens and voices. If you need some background noise, try some soothing soundscapes.

Notice how much of the rest of the world's anxiety you are tuning in to. Limiting news feeds, social media, and conversations about sensational news events can go a long way in helping you take time to tune into your life and circumstances.

Tools such as journals, meditation, exercise, and hobbies help to balance our nervous system. You don't have to have a significant amount of time. Even taking 10-20 minutes to do something you enjoy or get some exercise will help. For example, a five-minute journal exercise in writing out what you are grateful for today, a 10-minute walk on your lunch break, or even spending a few minutes to further a craft project or read a good book.

Of course, spending some time with family or friends is critical to good mental wellness, and if you are finding yourself "too busy", stop and make some time. Life is to be lived, not worked.

If you are doing all of the activities mentioned above and still struggling to manage anxiety, it's a good time to reach out for counseling or a support group. Counseling can help you identify a new perspective and practice some of the skills that help alleviate anxiety. It's time just for you to slow down, focus on your thoughts and feelings, and get some helpful, unbiased reflection. Using techniques such as motivational interviewing or cognitive-behavioral therapy for anxiety helps you to identify the steps and learn the skills in real time.

Contact Brave Path Counseling