Ways to tackle growing anxiety and stress

We constantly feel like we are having to play catch up with projects and to-do’s that never end.

Most of us can say that we have felt anxious, stressed or overwhelmed at some point in the recent past, while according to World Health Organisation, one in four of us will say that they have experienced a mental health disorder at some point in their life. the year  2020 was a difficult year for many, meaning more disturbed sleep, less social interaction and generally feeling a bit further away from our true selves.

Disconnected from our true selves 

So many of us spend the majority of our time online as we ‘socialise’ on one of the many platforms available. We take careful measures to present the part of us that we believe will get us the most likes or the most followers. But one of the costs of being so heavily invested in our virtual identity, is that many have lost touch with their authentic self.

Who we are, what we believe, what we want and how we live our life is being imposed on us rather than being created by us. This disconnection with our true self has most of us feeling groundless, lonely and anxious.

Most often people confuse ‘loneliness’ with being ‘alone,’ which is why they are quick to distract themselves with entertainment or socialising when they are feeling lonely.

However, one can be alone and not feel lonely at all, but only if they had a good relationship with themselves and enjoyed their own company. Which is why to connect to oneself is one of the best ways to combat loneliness, build self-confidence, and alleviate stress.

In order to start developing a relationship with yourself, engage in some reflective practices by spending time alone and getting to know yourself without the constant influence of the external world. This is easier said than done in the world where something is constantly pulling at our attention so it will require a disciplined practice.

Whether it is daily journal writing, weekly therapy, minutes of meditation built in throughout the day or engaging in expressive arts to allow you to tap into different parts of you, be sure to ink it in to your schedule and make it part of your daily and weekly routine.   

To connect to oneself is one of the best ways to combat loneliness, build self-confidence, and alleviate stress

Information overload

According to one researcher at Mindfulschools.org, a human being consumes more information in reading one issue of the New York Times newspaper than they would have throughout their whole lifetime in the 17th Century. Granted, life expectancy was 40 years or so, but in any case, 40 years versus one newspaper is quite a big jump for a human brain that hasn’t evolved much since then.

This doesn’t even take into account the emails, social media, advertisement, television and the many other forms of media that people consume each day. It is no wonder that many of us feel overwhelmed, fragmented and anxious most days.

To prevent burnout and stress from information overload, be sure to shut your phone off and get some respite from the constant download of content. Regardless of how busy you are or how ‘urgent’ work may be, everyone can afford to turn off their phone for a few minutes every day.

Give your brain a rest and schedule time to “do nothing.” Since most people do not know how to “do nothing” anymore, I recommend looking at a candle flame, or out of your window at the moving cars or the dancing trees and allow yourself to day dream as you did when you were a kid. Don’t make an intention to do anything or think about anything… just soften the gaze, and let your mind rest as it wanders.

Not enough quality or quantity of sleep

We are in a catastrophic sleep-loss epidemic, according to sleep researcher Matthew Walker of UC Berkley. While technology has helped us become more efficient and entertained, it has caused havoc on our sleep cycles.

Melatonin, which is the darkness hormone, is compromised due to our constant interaction with back lit, blue light devices. This is resulting in people sleeping fewer hours, and when they do, they do not have  good quality sleep.

Anything less than seven hours of sleep is considered insufficient sleep for the body to do all that it needs to do during that time. Which is why one of the most critical perspective shifts a person needs to make in the 21st century is from the idea that “sleep is rest” to the idea that sleep is when the body is engaging in healing, repairing, regulating, integrating and eliminating.

We can go many days without food and still function, however, one day of compromised sleep throws our whole physical and mental health off its axis. For example, just one day of sleep less than six hours, and our natural killer cells which help fight off bacteria, and viruses drop by 70 percent, and compromise our ability to regulate our emotions by 60 percent. 

So, what should we do to ensure we’re getting enough rest for our bodies to go through the day productively? Pay attention to what you do in the day. Contrary to what many believe, the quality of sleep is not going to be ensured by what you do only at night but how you spend your day.

Wake up and go for a short, brisk walk in the morning sun, this will help regulate your circadian rhythms. Avoid naps because it will disrupt the adenosine levels in your body, making it more difficult for you to fall asleep at night.

Contrary to what many believe, the quality of sleep is not going to be ensured by what you do only at night but how you spend your day

Stop drinking coffee at 10am, since coffee has a very long half-life and quarter life, which means if you drink a double espresso at 12 noon, you will have a ¼ espresso still in your system at 12midnight — this will definitely disrupt the quality of your sleep. You can also unwind with an evening routine which can include hot showers, lavender pillow spray, magnesium oil, and chamomile tea in a dark room as a nightly ritual.

As Walker states, “sleep is the single most effective thing you can do for your mind and your body.” A few nights of good sleep and you will feel the alleviation of your anxious and depressive symptoms.

We must all remember that, yes, stress is inevitable from time to time, however, it needn’t be a constant in our everyday lives. The above is not prescriptive, nor will it cure any overwhelming situations or feelings you have. Hopefully, however, it does provide perspective and act as a resource to help each of us navigate life regardless of the stresses and anxieties we may have.

Most importantly, prevention is key so always ensure to take the time you need and identify any triggers in order to best manage your feelings.