Have you ever felt like the world is spiraling out-of-control?  It’s like the news, the internet, and social media, and more have collaborated together to keep the bad news coming 24 hours a day, day after day.  In news lingo, they say, “If it bleeds, it ledes,” which basically means that the worst events should be broadcast or printed front and center on the first page or at the beginning of a news program.  With the media constantly producing content that bombards us with painful information and alarming trends, it’s no wonder that anxiety is sky-rocketing.

Here are some ways to better protect yourself from the effects of anxiety:

1. Turn off the news, and step away from social media- In fact, stepping away from all technology, such as phones and iPads, for a few hours or a day at a time can really help your nervous system to feel more peaceful and less on alert.

2. Cut out toxic people from your life-If the channels of bad news don’t keep the stressors at bay, consider removing yourself from relationships that also bring along stress, anxiety, and bad news.  If you find that you are drained from dodging rude, critical, demanding, judgmental, or doomsday news sayers, it is okay to limit your time with them, set boundaries around what can be discussed, or even make the decision to part ways.  Your mental and emotional health is more important than the destructive input from unsafe people.

3. Think about your thinking- Do you say negative things in your own self-talk inside your mind?  We all “talk to ourselves” internally.   Make sure to challenge any thoughts that are not true, good, or in alignment with the type of life you are striving to live.  Work to improve this internal chatter, and to make your self-talk healthy, flexible, and positive in nature.

4. Build a healthy routine for yourself- Dependability and predictability makes things feel safer. Work to schedule your sleeping and waking times at regular intervals, to carve out exercise, studying, working, chore, and relaxations routines for even more stability and peace.

5. Hang out with healthy, happy people-It has been said that we become like those we hang around, so make sure you build up your social network to include people who bring out the best in you, create optimism, and offer support.  You may just find you feel better just being you in their presence.

6. Take time each day to focus on the present moment- Mindfulness is basically a catchall term for things that keep our focus in the present moment so that the effects of life stressors can’t rattle us.  To do this, try breathing in and out and focusing only on the fact that you are breathing for about five or ten minutes at a time.  If chattering thoughts try to distract you, just let them know you will chat with them later and let them go as if they float away on imaginary clouds as you return to what you are intending to focus upon.  You can do this present moment awareness by focusing on how it feels to pet your dog or cat for five or ten minutes, what sounds you hear in nature as you take a walk for five or ten minutes, what you read in Scripture.  Practice making your own unique combination of present moment strategies for keeping yourself out of fear of the future and away from pains of the past.

Our counselors would love to help you with your stress and anxiety management goals so that you can experience more peace.  Contact us to get started at: 541-275-0412

Written by Michelle Croyle