I can't remember a time I didn't feel worried about something. As a child I fixated on issues both real and imagined, from the single question I'd answered incorrectly on a test to how I might escape my bedroom if the house caught on fire during the night. It was like my brain was trying to sprint through quicksand. I carried this sense of impending doom [1] into adulthood, where it hovered over my career, my relationships, and my overall sense of self-worth. Finally, at the age of 31, I met with a therapist [2], who put a name to my invisible villain: I was diagnosed with generalised anxiety disorder (GAD), a condition that affects six in 100 people in any given week in England [3].
Recognising the symptoms of GAD [4] has allowed me to implement strategies to better manage and redirect my anxiety. I'm especially grateful for these tools in 2020 — a year best described as a cornucopia of chaos [5]. Here are some of the methods I've used to tackle stress and uncertainty during this unprecedented time. If you need professional guidance, talk to your doctor or work to find a therapist [6] you can see regularly even if you're unable to meet with them in person [7].
I Make Lists
I'm sometimes overcome with the feeling that there's simply too much to be done, and I'm paralysed with indecision about where to begin. Getting my personal and professional to-dos and deadlines [8] down on paper is crucial. Once I've got a tangible compilation of tasks, the mental hurdle of taking action doesn't seem so tall. Plus, checking off completed items provides a much-needed sense of accomplishment that helps to put me at ease.
I Focus on My Breath
When my anxiety shifts into overdrive, I subconsciously hold my breath in an attempt to cope [9]. Taking a few minutes to focus on breathing — either through a quick yoga routine [10] or with the help of a mindfulness app — is a simple, yet powerful way to reset my body and mind.
I Set Boundaries When It Comes to Social Media
For someone with generalised anxiety, social media can be a catalyst for mental destruction. One of the best things I've done for my mental health this year is to deactivate my Facebook account [11] and set a cumulative one-hour daily limit for the other social media apps [12] on my phone. Spending less time glued to my device allows me to be more present for the loved ones on the other side of the screen.
I Prioritise My Physical Health
As much as I enjoy curling up with the TV remote and a bag of potato chips, I've come to understand that my mental health is closely linked to my diet and exercise routine. So, whether it's a walk around the neighbourhood or a YouTube workout [13], I devote at least 30 minutes a day to movement that elevates my heart rate. I also practice intermittent fasting and limit my alcohol intake. It all adds up to better sleep, clearer thinking, and stronger self-esteem.
I Let Other People In
I'm an emotional bottler by nature, and GAD can make me feel as though I'm burdening others by vocalising my struggles. However, I have learned over the years that I'm a better version of myself when I do the uncomfortable work to embrace vulnerability. What I've discovered in this journey is that whether they belong to friends, family, or a trusted professional, the world is full of fresh perspectives and nonjudgmental ears [14].