Fighting Anxiety During Unpredictable Times
I’ve been aware of my anxiety since middle school. Initially, I assumed only certain triggers caused it, but I’ve come to realize that I get anxious about pretty much everything—from pinatas to going new places alone. One of the main ways I cope with my anxiety is over-planning.
When I felt anxious about taking the SAT and ACT in high school, I asked my mom to drive me out to wherever the test was going to be administered. She talked me through where to go so I knew exactly what to expect the day of. If I have to get blood drawn or have a medical procedure done, I have a whole litany of tasks I do to get ready mentally, emotionally, and physically. This includes asking a thousand and one questions about everything that happens before, during, and after. When I feel prepared and like I know what to expect, I still experience some anxiety. However, I’m able to limit how much it impacts me and distract myself from impending triggers by focusing on the process of preparing.
Because I rely on preparing myself and knowing as much as I possibly can about literally everything, COVID-19 has thrown me for a real loop. Suddenly, I can’t plan past this week with any kind of confidence. No one has the answers to any of my questions, because no one knows what will happen next. Even the most pandemic-proof plans wind up being forced to change at the last minute.
So, how do you cope with the anxiety and fight the overwhelming feelings that inevitably crop up in times of crisis? Here are some of my top tips for taking back control.
Focus on planning small things:
Maybe you can’t plan out the month—or even the rest of this week—the way you’d usually like to, but there are some things you can plan. Whether it’s planning out what you want to eat for dinner tonight or scheduling a Friday night movie night with your quarantine pod.
Create manageable routines:
Maintaining a sense of normalcy that is mostly obstacle-proof can be extra helpful when it feels like nothing is ever what you expected. Maybe you start a skincare routine you’ve always wanted to try. Maybe you decide that every night before bed you’re going to have a cup of tea and read a chapter of your favorite book as a way to wind down. However elaborate or simple your favorite routines are, you can take solace in the fact that there are some things in life you can count on.
Embrace your favorite organizational tool:
Are you a to-do list lover? Do you have a planner you can’t live without? Does pulling up your color-coded digital calendar make your heart skip a beat? Whatever tool you like best for keeping organized doesn’t have to go unused just because we are living in unpredictable times.
By taking time to fill in your favorite organizational tool with the activities, routines, or tasks you know will be on your agenda, you can create regular routines for yourself and regain a sense of control and order.
Practice mindfulness to stay centered:
One of the most valuable things you have control over is your own mind and body. When an anxiety attack comes on or I’m feeling overwhelmed, it definitely doesn’t feel like I have control over myself and my thoughts. That is where mindfulness activities can help.
Each person has their own favorites, so try a few out and find what is most helpful to you in restoring your control. Personally, I love the 5-4-3-2-1 grounding technique where you focus in on your senses, listing five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste.
Take a damn break:
When feeling anxious or overwhelmed, you may be tempted to double your to-do list in order to avoid thinking too much about all the things you don’t know. Cut yourself some much-needed slack.There has never been a more essential time to force yourself to slow down and stop.
Even if it’s just for a few minutes, take the time to do something relaxing or fun instead of working longer hours. Focusing on relaxation is refreshing, reinvigorating, and absolutely necessary to preserve your energy and save your sanity.
All of these strategies for coping with anxiety are worth trying. However, the number one thing I’ve learned about surviving unpredictable times—in the wise words of Anna in Frozen II—is that it’s best to “rely on certain certainties.” Whether you create those certainties yourself by building routines, taking time for yourself, or planning manageable events, grounding yourself in the known is vital when it feels like the world has turned upside down.