Antidotes to Anxiety

 

Phoenix, like my anxiety, demands attention. (Photo: Rebecca George Photography)

 

“Hard times require furious dancing." ~ Alice Walker

Anxiety has been my companion for about as long as I can remember.* It doesn’t matter what’s going on – a mistake in my work, a bump in a relationship, a party I’m planning, an unprecedented presidential election – whatever it is, I get anxious about it.

My anxiety feels like one big messy thought spin cycle.

Anxiety, as Jud Brewer points out is different from fear. In the Happier blog this week, he writes:

in contrast to fear, which is an instantaneous response that originates from very old parts of the brain (evolutionarily speaking), anxiety affects the prefrontal cortex, or PFC, a newer part of the brain that helps us to think and plan for the future. The PFC works well when there’s enough information to make a good prediction, but when information is lacking, our PFC can spin out endless versions of what might happen and what you should do. Eventually, the PFC might shut down entirely, creating the conditions for panic.

And these days, information is lacking like crazy. There are pundits, polls and predictions but who are we kidding? We all know that nobody really knows what’s going to happen in the next few minutes, let alone the next few weeks, months or years. Everything feels like a bonkers, bananas mess.

Which creates for many of us, an internal landscape rife with anxiety.

One helpful approach is to look at the thoughts, emotions and behaviors that sprout from anxiety. Dr. Luana Marques, clinical psychologist and researcher at Harvard, invites us to ask, “Okay, what thoughts am I thinking? How do they make me feel? What do they make me do?"

For me, just asking these questions is huge since when I’m caught in the anxiety spin, I forget that my thoughts, emotions and habits around them are all real but they don’t necessarily reflect reality. That is, it’s true and real that I’m thinking and feeling what I am but very often they are not based on what is actually happening right now (aka reality).

So yes, looking at anxiety as a habit, as something we can build a different relationship with is helpful. To look objectively at what I’m thinking, how those thoughts feel and what behaviors they fuel, is a way of disentangling myself and at least slowing down the spin.

And yet, these days things feel particularly chaotic, unsettled and frightening. The world is turned up to 11.

And in times like these, my years of teaching have shown me three other things help shift anxiety: movement, community and action.

1. Movement

Anxious thoughts, feelings and actions all show up in my body as tension. My stomach grips, my shoulders freeze, my chest tightens. So any kind of movement – ANY KIND – helps release that tension. Shaking or bouncing works great, but so do walking or yoga or smashing the bejeezus out of a pickleball. It doesn’t have to be fancy. It doesn’t have to be formal. And you don’t have to do it for long. When anxiety clamps down, take a breath and move yourself any way you can.

2. Community

Anxiety makes me feel alone. When I’m anxious, I tend to fold in on myself (even more so if there is some depression woven in there – and that’s a post for another day). I tend to think I’m the only one panicking at the headlines, obsessing about the mistakes I made, worrying about the weather. Connecting with other people can soften the edges of my pointy black crow of anxiety. Either in real life or on the phone/Zoom (texts and writing are good, too, but I find that the humanity of in-person or voice-to-voice works best), even one other person, even a stranger on the walking trail or in the check-out line, reminds me that I really am not alone.

3. Action

Campaigns will tell you that canvassing, phone banking and other volunteering are actions that will soften your anxiety. I’m all for putting your own elbow grease into causes that you care about (I’m surprised to tell you that I enjoy phone banking more than I expected and have a whole set of blue markers for post card writing). These aren’t the only actions I mean, though. Weeding your garden, making a meal for yourself and/or others, holding the door for a stranger, saying hello to someone who looks like they are having a grim day are all actions that can ease – even for a few moments – my anxious spinning self. **

Buddhist nun Pema Chödrön teaches that “things are as bad and as good as they seem. There's no need to add anything extra.”

My anxiety is “extra.” Finding ways to develop a different relationship with it both internally (thoughts, feelings & behaviors/habits) and externally (movement, community & action) is a way of shedding the extra and being with everything as it is.


* When I was about 11, my sweet Mum gave me a Worry Stone, a smooth, flat, pink stone with a divot for your thumb to rub. I carried it in my pocket for a long time, until I broke it in half from rubbing it so much. That, friends, is some worry.

** And if you’re looking for a way to do all three, join us for

Move for Kamala: A Fundraiser for Harris/Walz on Saturday, Sept 28 from 3-6pm at *** NEW LOCATION *** the Charlottesville Jazzercise Studio in Downtown Charlottesville behind Cville Coffee. In addition to three different kinds of movement (salsa, dance cardio & Nourishing Movement), there will be snacks and art and other goodness to enjoy. Come play all afternoon, come hang out and eat cupcakes, come with friends or come to make a new friend. Just come. No movement experience needed. All bodies welcome.

Facebook ~ Move for Kamala: A Fundraiser for Harris/Walz in 3 Movements

Register today!

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How to Convert Climate Anxiety into Meaningful Action by Lacie Martin

Given that one of the things that fuels my insomnia is the climate crisis, when Lacie Martin approached me with the idea of a guest post on climate anxiety, I was all in. I appreciate the ideas and information Lacie shares AND check out the links for more great insights. Thanks to Lacie and to all of you for reading and caring and making a difference.

Image by Pexels

In the face of the mounting climate crisis, many of us are experiencing an increase in anxiety over the state of the environment. This is a completely normal reaction to a very real problem.

It’s easy to experience a sense of grief, loss, anger, resentment, and general anxiety regarding this existential issue, especially when you feel powerless to do anything about it. In this article, we’ll discuss some effective ways to relieve climate anxiety and use your discontentment to fuel change!

How to Relieve Climate Anxiety

Many people cope with climate anxiety by brushing off the problem and trying to ignore what’s going on. But being complacent won’t save the planet. In fact, this coping mechanism is likely to create additional feelings of guilt and unease. Instead, use strategies to manage your body’s stress response. Exercise is a great way to burn off nervous energy. Limit your consumption of alcohol and caffeine, both of which can worsen symptoms of anxiety. You can also try relaxation exercises like mindfulness meditation, deep breathing, and progressive muscle relaxation—do these before bed if climate anxiety is keeping you up at night!

While it’s important that you find ways to keep anxiety in check, we should all feel anxious about the future of the planet. Use your anxiety to fuel change! Here’s how to turn your anxiety into action.

Start an Eco-Friendly Business

Starting an eco-friendly business is a great way to offer consumers a green alternative to products and services they already need and use. Do some market research and look for gaps that you can fill with sustainable solutions. Just be sure to shield yourself from personal liability by forming an LLC. Establishing an LLC will also offer tax benefits and management flexibility.

Learn how to start an LLC on your own with the help of online formation services so you can skip the hefty lawyer fees.

Go Digital

If you’re looking for ways to live more sustainably at home, go digital! Opt out of paper mail for utility bills and bank statements and sign up for email communications. You may also want to digitize your existing paper records so you can keep everything organized in the same place. To do this, scan your documents with your smartphone and use an online PDF merging tool to keep pages together. You can also use PDF tools to move pages around so your documents are in the correct order.

Walk More Often

Walking is great for the environment in many ways. It’s an easy way to reduce your carbon footprint and it also encourages people to move around and engage with nature. Since walking doesn’t require any fuel, it releases no emissions making it one of the cleanest forms of transportation available. In addition, walking helps promote awareness of local wildlife and plants, and encourages people to appreciate their surroundings by providing a slower pace than more traditional modes of transport. So if you live in a pedestrian-friendly neighborhood with a high walk score, try walking more often each day.

Consume Less

The best way to support the planet is to simply consume less. Buy fewer things. Reduce and Reuse. Move away from fast fashion, packaged foods, and materialism. Stop buying the latest phones and other tech devices. Science Daily explains how buying less is better than buying green, both for the planet and your mental health. And it’s good for your wallet! When you need to buy a new product, look for used options before purchasing something brand new.

Stop Supporting Harmful Brands

As a consumer, you can influence the actions of large corporations. Those big businesses are the ones doing the most harm to our planet. We have to hold companies responsible for the damage they’re causing! Global Witness suggests putting public pressure on harmful companies by naming and shaming them, essentially scaring shareholders into demanding action.

You can also use your buying power to encourage change. Stop spending money on products and services from companies that are damaging the environment. Instead, research eco-friendly alternatives and support those brands. Better yet, shop local and buy from businesses sourcing materials and goods that are manufactured ethically.

If you care about the planet, it’s completely normal and expected to experience anxiety given the trajectory we’re on. Look for ways to convert that anxiety into action! Go paperless in your household and digitize documents, walk more often, try to consume less, support green businesses, and consider starting an eco-friendly company of your own. When we all do our part, we can make a difference!


 

A sign I made for the Climate Protest in 2017!

 

Lacie Martin created RaiseThemWell.org to help inspire parents to raise their children well by prioritizing love over everything else. She firmly believes that all moms and dads raising kids who know they are loved and cared for are successful parents.