Tips for Dealing with Modern Anxiety

May 19, 2017

It’s no secret that today’s society contributes to and feeds the development of anxiety in many of us. Some of the most common forms of anxiety result from over-immersing oneself with information and media.

Social media, online news, and the 24-hour cable news cycle mean that we are constantly bombarded with media that can inform us if consumed appropriately, but that can also easily overwhelm us. San Francisco-based psychiatrist Dr. Krishan Abeyatunge cites the avalanche of media headlines as an example, explaining that if you are constantly consuming news about everything that is wrong with the world, it can generate a level of existential dread. 

Spotting Real Anxiety

Anxiety is a broad and widely misused term, and the experience varies from person to person. Because of this, it can be quite difficult to recognize it in ourselves and in our loved ones. How do we distinguish between normal stress, personality traits, and the deep-rooted sense of general anxiety? Dr. Abeyatunge agrees that recognizing anxiety can be a challenge and recommends to try the following:

  1. Meditate for three minutes and see if you can fully relax or if the act of trying to relax induces more anxiety.
  2. Do some research, educate yourself about anxiety and how it manifests itself.
  3. Talk to a friend or trusted advisor who has experience in distinguishing anxiety from average, day-to-day stress.
  4. Sit with a professional to discuss your anxious feelings and your overall sense of wellness.

Anxiety Management Tips

To minimize anxiety, we must minimize our triggers and be mindful about where we are directing our energies. This is not always easy, as our environment is teeming with media. Often we are confronted with stimuli and triggers without seeking them out. Dr. Abeyatunge recommends vocalizing or transcribing your thoughts.

  1. Identify your triggers and develop a strategy for limiting your exposure to them (i.e. remove Facebook from your phone, or only allow yourself to read/watch one news source per day).
  2. Vocalize (or transcribe) your feelings, both positive developments and any unexpected challenges of the process.
  3. Be mindful of where you are directing your energies, even if passive intruders (i.e. television, radio, friends, etc.)
  4. Develop a mechanism for accountability, such as reporting back to your therapist on your progress limiting your triggers
  1. Don’t replace one trigger for another.
  2. Spend time exploring yourself and your own needs, desires, traumas and fears. Whether with a therapist or through a more private exploration and expression of your mind (i.e. a journal), self-exploration and awareness are key to good mental and emotional health.

Find these tips helpful? Check out our blog for more insights!

 

Brought to you by Therachat.

The free anxiety management mobile app, Therachat, can be downloaded in App Store or Google Play. If you’re a therapist, you can sign up for the special web version of Therachat using the form below, and then add your clients to help them manage their anxiety outside of in-person therapy sessions. Learn more about the HIPAA-compliant mental health tool here.

THERACHAT

Mental fitness tools built to provide anxiety management techniques and improve therapy outcomes.

 

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2 Comments

  • Reply Ernest London August 16, 2017 at 6:45 pm

    I like that you mentioned to make sure you don’t replace one trigger for another. That would just cause more anxiety in the end. It is better to avoid and eliminate them. I am struggling with anxiety, and I have been looking for tips to help me cope. I will keep these in mind as see if they give me any relief, thanks for sharing.

    • Reply Kouris August 23, 2017 at 1:23 pm

      Thank you for your feedback Ernest! Kouris

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