Worried about anxiety? Here’s how to manage it.

Anxiety isn’t always a bad thing

Feelings of anxiety are completely normal, especially when they relate to an upcoming event like public speaking, a job interview, a client presentation or even a trip to the dentist. We’ve all experienced these situations, where anxiety tends to build as the event draws nearer and then dissipates pretty quickly once it’s over – often leaving you with either a sense of accomplishment or relief.

In fact, this type of anxiety can actually be very helpful for us.

The nervous energy it generates encourages us to focus, so when the time comes, we’ve done our preparation and we’re 100% ready. When we feel prepared, the anxiety typically subsides into a state of more manageable nervousness, in which we feel a bit more in control, and we can relax into whatever it is that we need to do.

When the stress is never-ending

But chronic anxiety is a very different experience. It doesn’t fade away after a specific event, and it can often feel like it has no clear cause, no beginning and crucially, no end.

Psychologists refer to this state of anxiety as one that lacks a specific foundation for existence. We might feel continually on edge and frustrated that we can’t pinpoint exactly why we feel the way we do. It’s really difficult to manage because there’s no obvious trigger or cause that we can try to address.

Too anxious to report anxiety?

Chronic anxiety is an ongoing, free-floating type of anxiety which has become increasingly common, particularly since the events of 2020. The UK’s Mental Health Foundation survey found that 1 in 5 people now feel anxious all or most of the time. But given these numbers only include those who have sought help, the figures are likely to under-represent the true scale of the problem, as many people feel too overwhelmed to seek help and therefore go uncounted in the statistics.

The impact of anxiety on mind and body

Chronic stress and anxiety can take a heavy toll on both our physical and mental wellbeing. Mentally it can reduce resilience, making everyday challenges feel unbearable. Many people become more irritable or impatient, reacting to situations in ways that are completely out of character. This is often a sign that the mind is overstressed – constantly on high alert, leaving little room to cope with any extra, unexpected information.

The strain of anxiety has an impact on physical health too.

Stress can weaken the immune system, leaving the body more vulnerable to illness. In this way, chronic anxiety becomes a vicious cycle, as poor physical health can further amplify feelings of stress and worry.

The role of media in fuelling anxiety

A major contributor to chronic anxiety is the constant consumption of media. Whether doomscrolling on social media, watching the evening news and yes, reading actual newspapers – constant exposure to negative stories can distort our perception of the world. Media outlets know that fear sells advertising space and tend to sensationalise the news, prioritising bad news over good. While this might boost ratings, it can leave viewers feeling unnecessarily anxious.

We’ve all experienced it to some extent. One moment we’re feeling fine, and then after spending a little time scrolling, we suddenly feel unsettled. Even small doses of daily negativity add up, contributing to long-term anxiety and stress.

First aid for the mind

Behavioural scientist Patrick Fagan suggests three simple strategies to help ourselves manage the effects of anxiety brought on by external influences. Think of these as a ‘first aid kit’ for the mind; practical steps anyone can take to reduce chronic anxiety.

• Uncover: Take a step back and question the anxiety-inducing information you’re being presented with. Is the situation what it seems at first glance, or could it be a story biased to suit a particular point of view? If you can spot when you’re being provoked, you can take back control.
• Unplug: It seems obvious, but try to limit the amount of time you spend on screens, especially if you know the content is often negative or stressful. A break from scrolling can give your mind a chance to rest and recover. You’re not missing out.
• Uplift: Engage in activities that bring you joy or a sense of accomplishment. Whether it’s gardening, baking, fixing something, reading a poem or just spending time with the people you care most about, find an activity that uplifts you each day. These small moments of happiness can go a long way toward improving mental health.

Recognising what you can control

As the famous Serenity Prayer, written by Reinhold Niebuhr, reminds us: we should learn to accept the things we cannot change and focus on those we can. It’s a simple principle, but remembering it can help us regain a sense of control, and reduce the feelings of anxiety that threaten to suffocate us.

Remember, a healthy mind goes hand in hand with a healthy body (more on that in a future blog) and both need care and attention to really thrive.