Q: How can I manage my anxiety when there is so much uncertainty in the world?
A: It is normal to feel some anxiety around times of uncertainty. Anxiety is when we have excessive or persistent worry and fears. We may experience it physically with a fast heartbeat, sweating, or heavy breathing. You may have felt it at times in your life that were stressful temporarily, such as giving presentations or waiting for medical results.
When that anxious feeling becomes persistent and daily, you want to look for ways to cope and reduce those feelings. You do not want the anxiety to get in the way of your daily activities or quality of life.
In the past few weeks our community has experienced a lot of uncertainty. The fires and the power outages alone are the reasons for anxious feelings. Many also have concerns over the new administration and how it will affect their future.
While these anxieties are grounded in real things that we may not have the power to change, we deserve to find a way to live our daily lives in a peaceful and calm way.
When I was studying therapeutic practices, I learned about the “rule of five” for anxiety. It is also referred to as the “5-4-3-2-1 grounding technique”. It can even help stop a panic attack. It is a way to focus on your senses, directing your attention away from your anxiety and into the present moment.
You simply list five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
I like this concept and find it very effective. It can help to apply this concept to your daily life by focusing on things close to you and in your control. When that feeling of unease bubbles up, try and look around your room. Remind yourself that in this moment, and in this space, you are safe.
If your mind is racing, use the rule of five technique to slow it down and center yourself. Then, focus on what you can control. You can be upset about the loss of homes, for example, but recognize that you are safe and cannot control what has happened.
When you are feeling calmer, find ways for self-care. That may include doing things you control, such as volunteering or supporting a friend. Exercising is a great way coping technique for anxiety. You may even want to clean or cook to feel that you can control your environment.
Consider reducing the amount of news you watch. While it is good to stay informed, do not let it consume your day and your feelings. Look outside and take a walk to see what else is going on in your own neighborhood.
Reach out to trusted people for support. Do not try to hide your feelings. Chances are many around you are feeling something similar.
And trust yourself. Remind yourself of all the tough times you have been through and how you overcame them.
If you need more coping techniques, reach out to your physician and/or a therapist for more support. Be proactive to help yourself manage your worries and have a better quality to your day.
Martha Shapiro can be reached at Senior Concerns at 805-497-0189 or by email at mshapiro@seniorconcerns.org.
