Coping with Anxiety: How?

Do you frequently find yourself overthinking?

Are you constantly worrying?

Do you struggle to recall memories?

Do you often feel tired?

Do you experience headaches or neck pain now and then?

Are you persistently waking up throughout the night?

Do you think you lack patience?

If these questions resonate with you, you may be grappling with anxiety.

Take the case of Vishal, a bright, ambitious young adult about to embark on his professional journey. He has always been academically inclined, often found immersed in a book, eager to learn and grow. Yet, as he was on the verge of stepping into his career, anxiety started creeping in. Overthinking became Vishal’s constant companion, with questions like, “Am I making the right choice?” or “What if I fail?” flooding his mind. This constant worry led to physical symptoms like fatigue, headaches, and neck pain. He began to struggle with memory recall, his patience wore thin, and Vishal, once cheerful and energetic, seemed lost in a maze of worries and fears. This scenario illustrates anxiety in action, a struggle not uncommon among young adults.

Consider another case: Mr. Neelesh Shah, a successful small business owner who was enjoying a period of growth and prosperity when the Covid-19 pandemic struck. His thriving business faced abrupt challenges. Sales plummeted, employees grew anxious, and suppliers demanded payments. His once steady stream of income was replaced by mounting bills.

Anxiety manifested as a cascade of “what ifs” — “What if I can’t pay my staff?”, “What if I have to close down my business?”, “What if I can’t meet my family’s needs?” Overthinking became a routine, sleep eluded him, headaches started, and he constantly felt exhausted. His memory became foggy, and his patience dwindled.

Let’s also look at Mrs. Nair, a concerned mother of 15-year-old Monisha. Monisha, quiet and introspective, preferred her own company, exhibiting introverted traits. Despite being above average academically, her reserved demeanour and intense focus on her studies left Mrs. Nair increasingly anxious.

The worries spiralled — “Is Monisha too isolated?”, “Is she overwhelmed by her studies?”, “Should she be more socially active?”, “Is she happy?”. Sleep eluded Mrs. Nair, headaches became frequent, her patience wore thin, and her vibrant memories of a younger, more jovial Monisha began to fade. Her concern for her daughter’s well-being was consuming her, leading to debilitating anxiety.

When anxiety becomes debilitating, it interferes with your ability to live a normal, healthy life. However, you are not alone. Studies have indicated that almost 35–40% of the world population are prone to some form of Anxiety disorder during their lifespan. It’s essential to remember that anxiety is not inherently bad. It’s an intrinsic human response, often rooted in our concern for the well-being of those we love, and it can motivate us to solve problems.

Anxiety often arises from our brain’s propensity to anticipate the future. A potent antidote is staying present. Practice mindfulness by dedicating a few moments each day to fully engage your senses — observe the sights, sounds, smells, tastes, and textures around you. You’ll likely notice a distinct shift in your mental state.

Balance is crucial in navigating life and managing anxiety. Exude confidence without being defensive, embody humility without succumbing to arrogance, and exercise kindness while establishing your boundaries. Adopt a lifestyle that includes moment-to-moment awareness, deep breathing, meditation, and scheduling specific times to address concerns. You should notice your anxiety diminishing each time you practice these techniques. Over time, anxiety may no longer hold a debilitating grip on your life and may even cause you little or no stress at all. Remember, managing anxiety is a journey, and every step you take toward better mental health is a victory.