Anxiety is a term that has become increasingly prevalent in our daily conversations. Many Counsellors and Psychologists observe that a significant number of their clients present symptoms of anxiety. Educators, too, have noted a rise in stress and anxiety among students compared to previous decades. This brings us to the question: what is contributing to this surge in anxiety, and how can we effectively address it?
While several factors may play a role, one major contributor—especially in Western culture—is the relentless pace of modern life coupled with our often-unrealistic expectations for ourselves. We are in a constant state of busyness, rarely taking the time necessary to rest and quiet the noise around and within us. The challenge lies in navigating our lives without succumbing to overwhelming anxiety and stress.
Firstly, it is unhealthy to believe we can sustain a continuous state of busyness without incorporating necessary periods of rest. In my experience, both personally and professionally, I have witnessed remarkable transformations in clients who learn to say “no” when needed, delegate responsibilities, set healthy boundaries and exercise appropriate self-care. Many have chosen to take well-deserved breaks, such as vacations or lifestyle changes, leading to a more refreshed, happier, and calmer version of themselves. This change highlights a fundamental truth: we all require regular rest. Physiologically, our need for sleep reflects this requirement, as do weekends and holidays designed for us to recuperate from our work and academic obligations. However, we often overlook how to truly rest and may waste precious downtime on unproductive activities.
I want you to reflect for a moment: when was the last time you engaged in leisurely activities during your free time? Are you inclined to spend hours working on your laptop or scrolling through the internet instead of connecting with family and friends, reading a book, exercising, or enjoying the outdoors? Although we live in a fast-paced society, we have the power to take control of our lives and make healthier choices.
Adopting a lifestyle that prioritizes rest can lead to a calmer self—one equipped to reflect rather than react, learn and grow, and truly enjoy and appreciate life more fully.
It’s important to note that anxiety is not always negative; it can enhance our alertness in situations such as exams or performances and serves as our body’s natural response to danger. However, anxiety becomes problematic when it persists over time or when our minds perceive threats that may not actually be present. In these types of cases, it is beneficial to learn techniques for calming our minds and managing racing thoughts while challenging unhelpful patterns of thinking.
As I mentioned earlier, assessing how much we attempt to juggle in our lives—and making necessary adjustments—is vital. Embracing the value of quiet time, through calming activities such as walking, meditation, or reading, can significantly enhance our well-being. While these practices may not necessarily solve our problems, they do cultivate a sense of calm, enabling us to better cope with life’s challenges. Research from the field of neuroscience highlights how our brain activity shifts when we are in a relaxed state, reinforcing the importance of practices such as deep breathing and mindfulness. By fostering a calmer state of mind, we enable clearer thinking, facilitating our ability to identify solutions and perceive situations more healthily.
Regular exercise also plays a crucial role in alleviating anxiety. Physical activity triggers the release of beneficial chemicals in the body and brain that can counteract the physiological symptoms of anxiety.
Additionally, maintaining a balanced diet is also important. Certain foods can significantly influence our physical and emotional states. For instance, while caffeinated drinks and sugary snacks may provide temporary relief during stressful times, they often also exacerbate anxiety and stress levels by stimulating a system that is already on high alert. Interestingly, some studies have linked skipping breakfast to increased release of stress hormones.
Cultivating healthy sleep habits is equally important, allowing our bodies to recharge and our minds to process and consolidate thoughts. A well-rested person is generally less reactive and benefits from improved clarity of thought and concentration throughout the day.
In conclusion, when addressing anxiety, it is crucial to focus on both the mind and body. By working on these intertwined aspects of ourselves, we can implement long-lasting changes that foster calmness and resilience, enabling us to face life’s challenges with greater ease.
If you are struggling with Anxiety and would like some additional help and guidance I suggest that you talk to a mental health professional.
The following are some books on this topic that you may find helpful:
Bourne, E. & Garano, L. 2003. Coping With Anxiety. New Harbinger Publications.
Pittman, Catherine M & Karle, Elizabeth M, 2015. Rewire Your Anxious Brain. New Harbinger Publications.
