As a high-achieving employee, you likely reached your position by being attuned to not only what is, but would could be. You see potential opportunities everywhere. This allows you to proactively mitigate risk where you can. Predicting the worst-case scenario is often the skill that helps make you a great proactive problem-solver while keeping your mind sharp.
As a successful employee, you are used to thriving on taking action. You see a problem, identify a solution, and execute. This often comes as second nature to you.
During a time of global crisis, however, this biological drive to predict and prepare for the worst possible outcome can backfire. It can cause you to become paralyzed by fear of the unknown.
Coronavirus, an economic recession, and global conflict are problems outside of any one person's control, yet they impact every area of our lives, with health, economic, and social implications. The desire to take action can't be met, which may be causing you to experience increased anxiety with no outlet for it.
As someone with high-functioning anxiety, it's time to learn new strategies to effectively manage your anxiety so you can continue to take action even when the world around you is outside of your control.
1. Remember that bad news sells
We only hear about the handfuls of plane crashes that occur annually, not the thousands of daily flights that take off and land safely with no incident. Why is this? The media knows that bad news sells. By continuing to click on scary headlines, we are feeding the media machine that keeps producing fear-based clickbait.
Find a way to reduce your passive consumption of news and only choose active ways to engage. Here are a few strategies you can use:
Remove social media apps from your phone. Allow yourself to check 3 reputable news sources 3 times a day.
Turn off news notifications on your phone. Your phone likely came preset to update you with new notifications. This can be turned off so you no longer receive them.
Make a choice to read the news intentionally. Get your news updates with intention instead of reading the celebrity post about the latest mass shooting while you're scrolling through Instagram to see your cousin's baby.
2. Set boundaries with yourself and others
Setting boundaries with yourself and others is like building a fence to protect your mental health and wellness. You may not be able to control everything that is happening in the world, but you do have some control over what information you allow into your mind.
When it comes to social media, remind yourself that you don't have to be friends with or follow everyone you know in life. If a family member or friend is constantly posting and sharing things that put you on edge and make your blood pressure spike, unfollow them. You can even stay connected with them but choose not to have their posts shown in your feed so you can protect the relationship if you'd like without constantly being exposed to messages that are toxic for you.
If you choose to read the news, set a timer so you don't fall down a rabbit hole. When you are with others who want to talk about a triggering world event or topic, say something like, "I know we are all focused on this right now but I would love to take a break from thinking about it constantly. Can we take the next 10 minutes to talk about [fill in the blank]?" Fill in a positive topic happening in your circle right now. It could be your friend's upcoming wedding, an activity their child is in, or a hobby you share together.
Remind yourself and others that there is much more to your lives than worrying about the outcome of something you can't control.
3. Remember that life is continuing
You still have a job you need to do, a life you need to take care of, and goals you want to meet that don't wait for crises to pass.
At the start of the pandemic, many people experienced a period of time when it seemed that the world shut down. Some chose to binge on Netflix, clean out the closets, and learn to make sourdough bread. There is nothing wrong with those activities at times, and it's important to allow time to rest and recharge, but getting caught up in too long a period of inactivity can steer you off course to achieving your life goals.
Consciously remind yourself that becoming consumed by something that will, at some point sooner or later, become less of an immediate issue means you have less energy to focus on doing the things that will set you up for success later.
4. Identify and take action on what you can
You may not be able to control the world, but you can take action in your own corner of it. Can you refocus your nervous energy on your current job, or the promotion you've been eyeing, and use this opportunity to show how well you can work in a stressful environment?
Taking on new projects and being a steady performer while others are letting their work slide because they are too focused on the crisis will serve you a lot better in the long run than succumbing to the 24-hours news stream.
While you may not be able to change the entire situation, you can rest more at ease knowing you took action to keep your life moving in the direction you want it to go.
5. Focus on the positive things in your life
You can't control everything but you can control your thoughts. When it seems the world is falling apart around you and everything is out of your control, it's easy to start to spiral down. Gratitude can go a long way in stopping this downward spiral and turning your perspective around.
Shift your thoughts to the things you are thankful for in life. You can choose to think about big things, small things, or a combination of both. Here are a few ideas to get you started:
A furry friend who is always excited when you walk in the door
The opportunity to continue working from home
A good friend or family member you can always count on
That hot shower you started your day with
Your favorite playlist running in the background
That favorite pair of jeans that are broken in just right
Your eyesight, sense of smell, and hearing
That stunning sunset you watched on vacation three years ago
The fresh water coming from your tap
Even during challenging times, a small perspective shift can go a long way. It doesn't mean it makes all that is happening in the world easier, but it can help you start to see the good things that have happened or are happening in the midst of all the rest.
If you’re finding yourself unable to turn off the noise in your head, reach out to the New York City Psychotherapy Collective here and let us find the right person to work with you to reach your goals.
Follow the steps below to get started:
Click here to share some information about you so that we can match you with the perfect therapist for your needs.
Have a low-pressure, 20-minute call with your therapist to make sure they are the right fit.
Schedule your first session and start on your journey to feeling better right away.
We offer specialized services for related issues like Anxiety, Depression, LGBTQ Affirming Therapy, and Therapy Specifically for Young Adults. We can help you feel less overwhelmed, more relaxed, and more like the self you want to be.