Dealing with anxiety in a fast-paced world
Constant bombardment of information through digital media, social networks, and the pressures of modern life can overwhelm the nervous system, leaving us feeling anxious, stressed, and fatigued.
In a society that values productivity, speed and working til you drop, how can you create a life that combats this need for busyness?
Read on to find out.
In our fast-paced world, many of us neglect self-care and ignore the importance of taking time to reconnect with our bodies. It’s no wonder then that this sense of disconnection can exacerbate feelings of isolation and lead to chronic anxiety.
The fast lane of daily life often ignores the need for mindfulness and reflection, essential components for maintaining mental wellbeing.We seem to have been conditioned to feel guilty for our need for rest. Which if you think about it for a moment is completely bonkers.
There is now an expectation to respond immediately, whether in personal or professional settings, which creates a sense of urgency that fuels our stress response. People may find themselves trapped in a cycle of anxiety, unable to slow down to process their emotions or experiences effectively. We end up in a spiralling cycle of hyper vigilance and shut down. Oscillating between the two with an occasional lift of centred calm that is so fleeting and ephemeral it’s almost undetectable.
The impact of this rapid pace extends beyond our individual struggles. We end up in strained relationships as the ability to be present with others diminishes. Bickering with our partners. Fleeting moments with our children. And resentment of needing to spend time with ageing parents.
Then add in the reduction in face-to-face interactions due to time constraints and reliance on technology further fuel feelings of loneliness and disconnection. Which is why I am creating a suite of nourishing, joyful in person events as I too lament for the days we met IRL. (“In real life” in digital parlance).
It’s therefore so important to cultivate awareness of how our environment influences our mental health. Of course I’ll say this, but I truly believe it: somatic practices that focus on body awareness are an effective way to counterbalance the frenetic pace of modern life. Giving yourself a beautiful moment of self-connection with your inner self can help you to manage stress more effectively.
Working somatically, mindfully, encourages healing by emphasising the interconnectedness of mind and body. Enabling you to regain a sense of control over your mental health amidst the chaos and demands.
How to Calm Anxiety
Here are some beautiful somatic practices you can easily incorporate into your life to help calm anxiety.
Breathing Exercises: Focus on deep, diaphragmatic breathing. Inhale slowly through your nose for a count of four, hold for a count of four, and exhale through your mouth for a count of six or eight. Repeat this for several minutes to help regulate your nervous system.
Grounding Techniques: Engage your senses to bring yourself back to the present moment. This could involve identifying five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
Physical Activity: Engage in gentle movement or exercise, such as walking, yoga, or stretching. Physical movement helps release built-up tension and can promote a sense of calm. And it helps to build the cerebellum, a part of the brain that helps regulate our mood.
Mindfulness Meditation: Practise mindfulness by focusing on the present. Sit comfortably, close your eyes, and concentrate on your breath and the sensations in your body. Allow thoughts to arise without judgement and gently bring your focus back to your breath.
Limit Stimulants and Alcohol: Reduce or eliminate caffeine, nicotine, and other stimulants from your diet. These can exacerbate feelings of anxiety and interfere with your ability to relax. Alcohol is a depressant and can take you into spirals of anxiety-driven malaise.
Establish a Routine: Having a predictable daily routine can provide a sense of stability and security, which may help mitigate anxiety. If you are autistic, routine is very regulating. Even for ADHDers who can find routine difficult to stick to, can find benefit from having a set of events that repeat over the week, if a daily routine feels too rigid.
Journaling: Writing down or otherwise recording your thoughts and feelings can be a powerful tool for processing anxiety. It allows you to externalise what you're experiencing and can provide clarity through a moment of reflection.
Connect with Nature: Spend time outdoors, whether it's a walk in the park or sitting in your garden. Nature and nature sounds, especially running water and birdsong, have a soothing effect on the nervous system and help to ground you.
Seek Support: Talk to a friend or loved one about what you’re feeling. Sharing your experiences can lighten the burden of anxiety. You may find that they, too, are struggling with circular thinking, intrusive thoughts, or anxious sensations in the body. Finding out you’re not the only one struggling can be really validating.
Professional Support: If anxiety becomes overwhelming, seeking guidance from a somatic therapist or mental health professional can provide tailored strategies for healing and coping. You can find out more about my psychotherapy here.
By integrating these techniques into your routine, you can curate a life that leans into the stillness, giving you permission to rest, wait, enjoy silence, slow down. I can’t think of a greater way to embody calm and resilience in the face of anxiety. And honour your body and mind.
If you live in Cambridgeshire I’d like to invite you to come to one of my in person somatic movement workshops. I hold them monthly in Willingham or Fen Drayton.
Give yourself two hours of complete restoration and calm. As we move mindfully to uplifting music, meditate as a group, and share some of our reflections and experiences. You can find out more on my somatic movement page, or if you’re ready to book, go straight to Eventbrite.
