potrero view

February 2009

Maintaining Balance is Key When Coping with Anxiety

By Tamara Hicks, Jocelyn Cremer and Elizabeth Gayner, Potrero Hill Psychotherapy

American Psychological Association survey results released last Fall indicate that more than three-quarters of Americans are experiencing stress over job security, housing problems and the shrinkage of their retirement funds.  This national phenomenon is reflected in Potrero Hill Psychotherapy’s practice.  People are worried about their own financial situation as well as the challenges facing their parents, siblings, friends and neighbors.  It’s important to look to support from friends, family, community and an optimistic outlook to negotiate these stressful times.  You can’t control the stock market, but you can control your anxiety and help those around you.  

Many of us have good strategies for dealing with the stresses of everyday life.  However, with the economic crisis dragging on stress is taking a toll.  Individuals who were previously functioning well may find life a bit more challenging.  Worries and fears about the economy, and the future in general, may be persistent and intrusive.  Sleep problems due to anxiety can leave one feeling exhausted.  Many who feel overly stressed frequently report being keyed-up, or on edge.  

Not everyone experiences stress the same way at all times. Sometimes people feel sad, hopeless, or pessimistic.  Melancholy feelings can also alternate with extreme irritability.  Individuals may find they feel more lethargic or have difficultly concentrating.  Many people overly blame themselves when things aren’t going well.  This can result in poor self-esteem, withdrawal from activities or people. Research has shown that continued stress can be detrimental to both mental and physical health.  

It’s important to acknowledge worries and fears, but not let them become overwhelming.  Productively channeling worries and fears is important to good mental health. Worries can be useful in that they can propel us to take action and make choices. It’s only when our worries become uncontrollable and unproductive that we need help. Sometimes setting aside a worry time for 15 to 30 minutes a day can help contain anxiety. This time should be used to specifically focus on fears and concerns, and could include writing a list of all the things that make you anxious.  Keeping a personal journal can also be a safe place to express thoughts and feelings.

Staying informed about current events is important.  However, frequent exposure to information about the economic crisis can lead to feeling helpless, negative and terrified about the future.  Parents should also be mindful as to what they’re exposing their kids.  While the economy will turn around, the impact on children from inappropriate messages can be permanent. Limiting the amount of exposure to sensationlized news stories can lessen worries and allow free time for more pleasurable and productive activities.

When people are coping with chronic stressful situations they often feel isolated or alone. Having outlets to vent fears and concerns is imperative. People do need to be careful not to overwhelm each other with their worries about money, employment and the future. A diverse support system is ideal, and could include family members, friends, a support group, a community/spiritual organization, or a therapist.

Nobody knows when the economy is going to rebound.  But starting today you can make yourself feel better by doing things that stimulate the senses and encourage awareness:  get plenty of rest, eat well, go for a walk or hike, take a yoga/pilates class, join a book group, go to the beach, take a class, pick-up an old hobby, volunteer, go to a museum, garden, cook or bake, rearrange furniture, write letters, go to the book store or library, play with animals, play with children, dance, sing, take a bath, fly a kite, watch a funny movie, play a board game, knit or sew, join a sports team, play music, ride a bike, clean out the garage, wash/wax your car...

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