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Anxiety is a reaction to a perception of a loss of control. Read that again. The antidote for anxiety, then, is control.
I want you to look at life as a continuum with acceptance on one end and change on the other. Some things we can’t do anything about and have to just accept. Other things, we can do something about, make a change in one way or another. And then, there are many things that fall in the middle, a mix of the two extremes. In life, you have to continuously adjust to work with what’s in front of you, work with what you’ve got.
Right now in our world, the coronavirus pandemic is creating a lot of anxiety. So, what can we do about this? Personally, I’ve already switched to decaf! The best thing we can do for anxiety is realistically assess what’s in front of us and take control of the things we can change.
Once you’ve figured out what you can control, take action. Create a plan of attack for addressing those things you can. For example, if you have too much time to think, create a schedule to organize your time with activities, self-care, relaxation, virtual engagement with others and so on. Or make a list of distractions that you can reference for something to do when your brain starts to spiral with anxious thoughts. Or reach out to someone you trust and share your thoughts and feelings. Often, another perspective or just having someone hear you out makes a huge difference.
If you’re feeling cooped up, get outside and move your body. Just 20 minutes of physical exercise releases endorphins, those free and legal happy chemicals that help fight psychological distress.
If you’re in your head a lot, come up with a word or phrase that you can say to yourself to redirect your attention or calm your anxiety. Some examples include relax, calm, breathe, focus or, on the other side, distract. Phrases might include, “I’m doing my best,” “I’m staying safe,” or “This will not last forever.”
So, to sum up, take charge of your anxiety by focusing on what you can actually control. Once you identify what that is within your own situation, create a plan of attack to deal with it. Write it out or talk it through with someone else to get another perspective or additional input or simply validation for the track you’re on. Be well in your mind, and stay healthy in your body.
DISCLAIMER: Material on this site is for informational purposes only. The content of this site is not intended to be a substitute for evaluation or treatment by a licensed professional. Information contained on this site should not be used to diagnose or treat a mental health issue without consulting a qualified provider. The use of this website does not convey any doctor-patient relationship. All material is the intellectual property of Jennifer Bellingrodt, Psy.D. The material is copyrighted and may only be reproduced with the express written permission of Dr. Bellingrodt.
Jennifer K. Paweleck-Bellingrodt, Psy.D.
Dr. Bellingrodt is a licensed clinical psychologist with 20+ years of experience in therapy, executive coaching, and mental health education. A graduate of Baylor University's doctoral program in clinical psychology, she has worked with veterans, service members, families, and civilians across the U.S. She specializes in treating Borderline Personality Disorder (BPD), high-conflict relationships, ADHD, and trauma. Learn more about Dr. Bellingrodt →
