Coping with Anxiety: Effective Strategies for Better Mental Health

Navigating Anxiety in Challenging Times

In recent times, watching the news can lead to increased feelings of anxiety, leaving many people awake at night. According to the American Psychological Association (APA), approximately two-thirds of adults in the U.S. report changes in their sleep patterns since the onset of the pandemic. The sense of being out of control can heighten stress levels significantly.

A clinical health psychologist, emphasizes that this stress often arises from feelings of unpredictability and concern for our own and our loved ones' safety. It’s essential to recognize that while we may not have control over global events, we can take several steps to protect our mental health and maintain a sense of grounding.

If anxiety is taking a toll on your daily life—causing feelings of dread or reluctance to get out of bed—consider seeking professional mental health support. In addition, the following strategies can enhance your mental resilience:

1. Prioritize Sleep Hygiene

Most adults need between seven to nine hours of sleep each night, yet anxiety can disrupt this essential rest. Lack of sleep not only makes you feel tired but can also adversely affect your mood, increasing feelings of anxiety. Furthermore, insufficient sleep can disrupt insulin sensitivity, potentially leading to increased appetite.

To enhance your sleep quality, consider implementing the following practices:

• Create a calming bedtime routine by turning off electronics, including news outlets, and practicing relaxing activities like taking a warm bath or gentle stretching.
• Aim to go to bed and wake up at the same time each day, cultivating a predictable sleep schedule. If you’re unable to sleep, get up and read until you feel drowsy—avoid screens that emit blue light as this can hinder the production of melatonin, the sleep hormone.
• Limit caffeine intake, especially in the afternoon, as it can linger in your system for hours and potentially disrupt your sleep.
• Opt for nonalcoholic beverages in the evening. Although alcohol may initially induce drowsiness, it can significantly disrupt your sleep cycles later at night.
• Obtain natural sunlight exposure first thing in the morning to support your internal clock and improve both the duration and quality of your sleep.

2. Maintain Regular Routines

In unstable times, our bodies may respond to unpredictability with heightened levels of stress hormones like cortisol. Maintaining a consistent daily schedule—such as regular meal times—can provide a sense of control and stability, helping to moderate hormonal fluctuations.

3. Increase Physical Activity

Engaging in regular physical activity is a powerful way to temporarily lift mood and alleviate stress. Following CDC recommendations to pursue at least 150 minutes of moderate or 75 minutes of vigorous exercise per week can be incredibly beneficial. Nature walks, specifically, can significantly lower cortisol levels and serve as a double advantage for your mental health.

4. Reframe Negative Self-Talk

Stressful situations often trigger negative thought patterns that can further entrench anxiety, such as feelings of helplessness. To combat this, take a moment to breathe deeply before reframing these thoughts. Instead of facing overwhelming feelings, acknowledge your emotions while focusing on proactive measures you are taking for safety.

To navigate thoughts related to food during stressful times, consider what you might advise a friend in a similar situation. This perspective can lead to healthier thought patterns around eating and help maintain focus on your wellness goals.

5. Combat Emotional Isolation

Reaching out to others, whether it be through phone calls, video chats, or text messages, can help alleviate stress. Instead of isolating yourself, consider connecting with friends or neighbors. Offering kindness to others—like helping with errands—can also provide a meaningful sense of purpose and connection.

6. Avoid Emotional Eating

While indulging in comfort foods may provide a temporary escape from stress, it won’t eliminate the underlying issues. Before reaching for snacks, pause to assess whether you're truly hungry or if you're seeking comfort from emotional turmoil. Engaging in alternative activities such as calling a friend, taking a walk, or pursuing a hobby can foster better emotional well-being.

Embracing these coping strategies can equip you with healthier tools to navigate anxiety and enhance your mental health during challenging times. Remember, you are not alone in this journey, and there are many paths to finding peace amidst uncertainty.