We are all familiar with the experience of anxiety – racing heart, facing worry thoughts, being easily irritated, poor sleep, and finding it difficult to tackle tasks at hand productively. In a fast-paced culture like Singapore’s, high stress levels are inevitable. Thus, it is important that we learn to deal with anxiety, as positive coping can lead us to make more effective decisions that keep us productive and well even during challenging seasons.
Is it bad?
In and of itself, no – anxiety is a normal reaction to high stress levels. In fact, stress brings about a sense of urgency which facilitates more focused attention and increased productivity. The increased demand stretches one’s mental resources and capacity, which helps people to grow in their capabilities. However, when stress and anxiety are not managed well, unhelpful thought patterns and emotions can become a habit. This gives way to prolonged and severe anxiety, which erodes not just our physical health, but also our mental health and productivity.
How Can I Stop Anxiety in its Tracks?
1. Calm Ourselves Down During Moments of Tension
4-2-6 Technique
Anxious breathing is shallow and fast. Deep breathing, on the other hand, is effective in slowing our heart rate, and signals to the brain for it to relax. Breathe in over 4 counts, hold for 2 counts, then exhale over 6 counts. By practicing this technique, inhaling deeply and then exhaling fully counters our anxious breathing. Holding for two counts also helps us to pace our breathing. This can be practiced at any time — even in the midst of a tense project meeting or while preparing for examinations. Repeat this cycle until you feel more calm.
Using Guided Imagery
Guided imagery gives us a short mental break from the stress we are currently facing. Close your eyes and imagine a place– it can be the scene of an ocean or a specific place you have been to– which evoked emotions of calm, peace, and joy. Focus your attention on that place and soak in the peace that comes with it. Remind yourself that your current anxiety and stress are momentary, and that you can bring this current experience of peace with you as you continue your work. You can listen to calming music or a podcast to guide your thoughts. When you are more relaxed and ready, open your eyes.
2. Recognize Anxious Thoughts
It is important to understand that chronic anxiety is fuelled by unhelpful thoughts and behaviours. Thus, the first step to dealing with them is to catch ourselves in unhelpful thought patterns whenever they are activated. Notice the distressing emotions you are facing, and the main thought that is triggering those emotions.
Examples of common unhelpful thought patterns are:
A. Catastrophizing: Exaggerating the magnitude and gravity of poor outcomes
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- “If I mess up on this test, I have let everyone down.”
B. Extreme Thinking: The belief that things are either perfect or they are a complete failure.
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- “I did not achieve straight As this semester – I am such a failure.”
C. “Should” Statements: Unwillingness to adapt and adjust ideals according to situations and seasons
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- “People should be present for every project meeting to show that they care about this project.”
D. Negative Thinking: Disqualifying the positive and seeing the worst in every situation
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- “Yes, the event went well today, but I’m still disappointed in myself because of the way I dealt with certain issues. I’d better reflect on my competencies.”
Our thoughts have an impact on our behaviours and emotions. For example, when we catastrophize, we face emotions like fear or panic, and this leads to behaviours like poor self-care and workaholism.
3. Challenge Anxious Thoughts and Replace Them
The next step to coping well with anxiety is to reframe those unhelpful thoughts. Rather than pushing those thoughts aside, re-evaluate them and ask yourself:
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- What are some objective facts that support this train of thought?
- What are some objective facts against this train of thought? Take note of absolute words and statements – they tend to be overgeneralizations that need to be challenged. (Eg. “No one fails on tests like these.”)
- Are there alternative ways of perceiving my situation? What are some things I can still control and work on within this situation?
Managing anxiety well can be liberating.
While it is a common struggle, anxiety can eat away at our productivity and mental wellness over time. Learning to relax, as well as identifying and replacing unhelpful thoughts are positive habits which can keep us in control of our emotions. Seeing a counsellor would also be most helpful when our anxiety levels affect our ability to function day-to-day. During the sessions, the counsellor would work with you to sort through more deep-seated beliefs and fears so that we can achieve greater life satisfaction and wellness.