Lessen Anxiety Over Global Crises

It’s hard not feel anxious as we face the fierce and relentless instability of our world today? After being pushed to a threshold, we can either succumb to anxiety or work out our worried mind to make sense of the abundance of sudden changes. I choose the latter.

Research has shown those likely to have successful outcomes amongst chaos are ones well adapted in mindfulness- the practice of being intensely aware of the present moment.

To me, mindfulness is a two-part process. It’s the practice of being intensely aware of the present moment AND not assigning meaning or value to that which you have observed.

When I practice mindfulness it is a practice of the art of consciously shift my attention away from undesired thoughts and towards my senses. Anything I am seeing, feeling, tasting, hearing, or doing at that very moment — making sure to remove judgment or emotion. In other words, I go neutral.

I remember using this tool in the beginning of the pandemic while, like many, immersed in the chaos of fulfilling both work and home duties. One day while preparing lunch for my then toddler, I noticed my mind spinning with a myriad of “what ifs” regarding the emerging global health crisis.

Identifying a spinning mind is the first trick. It’s a cue that something needs to change. I chose mindfulness. What are you doing at this very moment, Marina? I am making a peanut butter and jelly sandwich.

From there, I employed my 5 senses to bring me back to the present moment: The bread feels healthy and dense, the peanut butter slides on smoothly. I see the bread’s earthly tones, dark brown hue and tan seeds. It smells delicious! I wonder how it tastes. This sandwich is for my ravenously hungry toddler, but I might make a second sandwich for myself!

Using mindfulness to shift back to the present moment— instead of being riddled with worry or strife of possible impending doom— I was simply a mom making a sandwich.

But some people might say, “but the world was riddled with worry and strife! Aren't you just avoiding reality?”

To which I say… No. The reality is I’m also a mom making a sandwich. One reality does not dominate another. Both are equally true. It’s my choice, as it is for each individual’s choice, which reality they choose to focus on.

Consider these 5 mindfulness tips and tricks when your mind saturates with worry: 

Focus on what you want more of.

If you want to reinforce nervousness, worry, or anxiety, put your attention there. If you want to reinforce solution, action, or healing, put your focus there.

It has been scientifically proven our mindset affects and influences our physiology in deep and meaningful ways. Next time your mind runs off with worry; gently lead it back to focus toward the outcome you’d prefer.

Mind/Body work 

Inner calm can be developed and maintained like any other skill or asset. I’m sure you’ve heard of, or been advised to try deep breathing exercises for stress. There’s a reason why it’s all the rage; that is, because it works!

Deep breathing decreases pressure on the nervous system, thus anxiety spirals are thwarted. Another helpful exercise we can do involving our body is body-scanning. Body scanning involves targeted focus on bodily sensations, from head to toe.

My favorite mind/body exercise is yoga nidra which is more aligned with progressive muscle relaxation. Yoga nidra, a Sanskrit term meaning "yogic sleep," is a deep relaxation technique and a form of meditation. Learn about the scientifically proven benefits of yoga nidra here. Try yoga nidra here.

Watch light, positive programming.

Television is often an anxiety trigger, particularly when there is sensory overload of graphic violence and caustic talk. Though it can be considered a "no-brainer" to turn off the TV to avoid anxiety, it's not easy. The moving screen is addictive. And they made it that way. Seriously.

Rather than giving up TV altogether, a practical solution is to watch TV differently. Turn on a light comedy or other positive-minded programming such as a vintage classic like I Love Lucy. Try educational shows, such as those showcased on PBS, which are favorable for increasing groundedness and minimizing anxiety.

Do some “bloom strolling” in nature , not “doom scrolling” on social media

Taking a walk in nature is a common tip to help soothe the anxious mind, says the American Psychological Association, “From a stroll through a city park to a day spent hiking in the wilderness, exposure to nature has been linked to a host of benefits, including improved attention, lower stress, better mood, reduced risk of psychiatric disorders and even upticks in empathy and cooperation.” 

A particularly wonderful activity to partake in, is to go on a bloom stroll in a garden. Seeing and smelling the bloom of flowers can be psychologically beneficial, generating a joyous feeling. Inhaling the fragrance of flowers has been linked to increased clarity of the mind and even lifting depression.

In contrast, an anxious mind is elevated when going online and becoming engaged in the trap of doom scrolling- the act of mindlessly scrolling through negative material on news feeds, social media and other platforms. Scrolling through repeated sensationalized headlines, harmful articles and comments breeds anxiety.

Taking a mindful approach to scrolling the Internet is key. Wise limitations include sticking to positive content, limiting screen usage time, and avoiding going online right before bed.

Write worries away and share your thoughts.

A great method to decelerate anxiousness is to put feelings down on paper. Our fears need to be released. The physical movement of writing with a pen or pencil is linked to mental improvement and when used therapeutically, a feeling of personal empowerment and control over a can be gained. Writing is a common piece of advice and mindfulness exercise that is encouraged by many mental health professionals.

If you have any additional thoughts or questions don’t hesitate to reach out, my email is marinabarbosapsychology@gmail.com. I am her to support you in any way I can; whether it be though direct support, additional information, or referral.

Take care & Be well,

Marina