Anxiety seems to be something everyone deals with at different levels of intensity and frequency. I discovered an impactful statement recently that I took to heart and shared with those close to me who deal with bouts of anxiety: Anxiety only exists in the future and past.
When I am in the present there is little worry because the only thing I need to deal with is directly in front of me: the next turn I need to make while driving, the class I am teaching, the meal I’m cooking, the song I’m learning, the conversation I’m having. All of these will hold my immediate attention. All that is behind me or far ahead of me is beyond my control. When I’m focused in this way, I am completely present.
However, I think it is almost impossible to be fully present 100% of the time. I’m a planner and a worrier. These spokes of my personality will press into my thoughts and begin to overwhelm me. The key is to realize that I have control over my thoughts. When I begin to think about all the plans I want to make, the tasks I need to do, the people I need to catch up with, and the obligations that need to be fulfilled in the days to come, I can feel my muscles slightly tighten and my pulse speed up. My thoughts race. All these feelings and emotions are compelling messengers. They are signals that I am spiraling.
Through introspection and practice, I have learned to recognize these feelings as signals my body is sending in response to the thoughts I am allowing. Acknowledging these signals empowers me to do something about it. Saying the phrase, “Anxiety only exists in the future and past” is a perfect mantra for me. Taking three deep breaths can help as well. Sometimes, I just need a distraction such as a walk, listening to music, or talking to a friend. Recognizing signals and finding the right tools helps me manage feelings of anxiety and being overwhelmed.
I have learned much of this through facilitating programs like Empower@Home, Powerful Tools for Caregivers, and Matter of Balance. Each has components of dealing with emotions and reframing negative thoughts. Awareness of how our thoughts affect our behavior and overall well-being is a positive step toward living our best lives.
Visit our website to learn more about programs and services that can support your wellbeing in caregiving, wellness, care planning, and Medicare navigation.
If you have symptoms of depression or anxiety for two weeks or more, find little pleasure in things you usually enjoy, or have difficulty sleeping/eating/concentrating, contact a health professional to discuss treatment options. Mental health is as important as physical health.