The Anxiety Pandemic
Yes, another pandemic is upon us – Anxiety! It is rife and is being heightened even more so because of the well-known covid pandemic. With so much uncertainty myself, my patients and so many people I have spoken to have experienced higher levels of anxiety than ever before. I am not going to use this as a way to off load my problems as that won’t help you at all. However, I do want to talk about some techniques that I have used and learnt along the way.
Anxiety is an emotion that can be completely normally and necessary for us to understand what is going on around us. It is closely linked to the flight and fight reflex. The trouble is that anxiety can build and become a chronic problem which inhibits you from carrying on as normal. The thoughts that you might be experiencing are often irrational and do not reflect what has happened or is likely to happen. Despite this it feels very real and impossible to see past. Being able to identify when your thoughts have crept into this zone is one of the first steps towards managing them. I often find myself over thinking things and repeating them in my head over and over. After years of not even knowing I am doing it, I can now identify when this is happening, and I can attempt to nip it in the bud more easily.
Stopping yourself from overthinking or worrying might sound easy but it often isn’t. It is hard wired in an anxious person’s brain to do this on loop. Ok, so you have noticed you are starting to do it. What next? Well, I have a few techniques that I have found helpful. One is to write down those thoughts on paper, draw a line next to it and then write what else could happen that is less worrying and potentially more rational. Being able to see your thoughts on paper can often help you slow your thinking down so that you can cope better with the problems. Another is to step away from any distractions, such as the tv, music, other people and talk through the problem in your own head focusing on the best possible outcome. Being away from those distractions can help you really focus on the issue and apply some consciously positive thoughts.
OK so there isn’t a good outcome for the thing that you have become anxious about. Ask yourself? Can I control the outcome? No? then it’s time to let go of the responsibility for how it turns out. How can you be expected to be responsible for something you do not have control over? You might not like the outcome, but you do have control over how you respond to it. Plan what you can do to make the situation better for yourself or for those that it may affect.
I used to think that I could change my brain so that I didn’t become anxious anymore. I have come to realise that that is not possible. It is part of who I am and a strength as much as a weakness. Rather than trying to get rid of this normal reaction to stress, instead nurture your primal brain. Make it feel safe in the knowledge that you will work with it rather than against it.
I hope this helped, however if you are really struggling to get a handle on your anxiety it is time to speak to a professional. Don’t suffer in silence! There are many psychologists and councillors that can help.
Many thanks for reading.
Dave Adkins
Physiotherapist and owner of Principle Physiotherapy
