Tools for Persistent Worry and Anxiety
Worry and anxiety can feel heavy during the holiday season. Many of us may feel the impact of being in a fast-paced, pressure-filled world, especially in this post-Covid era. While we all cope with these feelings differently, it’s common to feel overwhelmed, caught in what seems like an uphill spiral of fear and stress.
This can be especially draining for those of us that are carrying the weight of generational stress or navigating systems that weren’t built for us in mind. It’s easy to feel alone and isolated, but know that you are not alone. There are tools available to help break this cycle and reclaim your sense of security and inner peace.
Understanding Worry and Anxiety
Worry is a natural response to uncertainty, often showing up as automatic thought patterns focused on potential problems or imagining worst-case scenarios. It can be seen as an overuse of imagination through catastrophizing. Anxiety, on the other hand, feels like a heightened state of alertness and a drive to seek control in an effort to prevent unwanted outcomes. Both worry and anxiety can leave you feeling trapped in a loop of negative thinking, impacting your emotional and physical well-being and making it harder to stay present.
The first step to overcoming these feelings is to acknowledge that they are valid and that it’s okay to seek help. While it’s a part of being human to experience worry and anxiety, it is important to recognize that we do not have to be burdened by anxiety.
Embrace mindfulness
One powerful tool for managing persistent worry and anxiety is mindfulness. Mindfulness is the practice of focusing on the present moment with openness and without judgment. Since anxiety and worry often pull us away from the here and now, mindfulness helps us reconnect with our presence. Research shows that mindfulness can reduce anxiety by creating the mental space needed to observe your worries without being consumed by them.
Consider incorporating mindfulness techniques into your daily routine. Simple practices such as deep breathing exercises, progressive muscle relaxation, or guided meditations can ground you in the present and ease your mind. Activities such as journalling, listening to calming music, or going on a walk are simple and accessible ways to bring more calm into our day.
Cognitive Behavioural Techniques
Cognitive Behavioural Therapy (CBT) provides practical strategies for challenging and reframing negative thought patterns. One effective CBT technique is the thought record, where you write down your anxious thoughts and then analyze them. However, for those of us that might be too busy to commit to a detailed thought record, it can be helpful to modify this into a quick mental check-in. When you notice an anxious thought, pause and ask yourself
Ask yourself questions like:
- What’s one piece of evidence that supports this thought?
- What’s one piece of evidence that challenges it?
- If a friend shared this thought, what would I say to them?
This simple practice can help you shift unhelpful thoughts and develop more balanced perspectives, even on a busy day.
Building a Circle of Care
While overcoming worry and anxiety can feel like a personal journey, trying to figure it out alone can add even more pressure. Stress is a universal experience many of us share. Building a support network of trusted friends, family, or professionals can provide a safe space to share your feelings and experiences. In counselling, we call this sacred support system a circle of care.
Sometimes, simply talking about your worries can lift some of the emotional weight. If you’re comfortable, consider joining a support group or seeking guidance from a therapist who understands anxiety. Professional support can offer a safe space to step away from the pressures and expectations of the outside world, helping you discover new ways to navigate your unique situation.
Engaging in Movement
Physical activities like aerobic exercise and dancing have been shown in studies to significantly reduce worry and anxiety.
Exercise releases endorphins—natural mood lifters that can help combat feelings of stress and tension. Whether it’s a brisk walk, a yoga session, or dancing to your favourite jam, finding ways to move your body can significantly improve your mental health.
Aim to incorporate some form of physical activity into your routine, even if it’s just for a few minutes each day. This not only helps alleviate anxiety but also enhances your overall mood and well-being.
Practicing Self-Compassion
Overcoming persistent worry and anxiety is not about achieving a constant state of calm; it’s about being gentle with yourself throughout the process. Practicing self-compassion involves recognizing that everyone experiences anxiety at times and that it’s a normal part of being human.
When feelings of worry arise, try to treat yourself with the same kindness you would offer a friend. Acknowledge your feelings, allow yourself to feel them, and remind yourself that it’s okay to seek help and take time for self-care.
Trust the Process
Managing worry and anxiety is a gradual process that requires patience and dedication. Each step you take toward understanding and addressing your feelings counts, no matter how small.
We are all worthy of experiencing life without the burden of persistent worry and anxiety. With the right tools and support, it is possible to regain your sense of clarity and calm. As someone who has struggled with chronic worry and now supports others on their journey, I can attest that each moment you spend nurturing your mental health is a step toward a more fulfilling and freeing life.
Ready to explore tools for overcoming worry and anxiety?
Book a free initial consultation today to discover how we can work together to help you find greater peace and resilience.
