Staying positive while the world is freaking out

What have you been doing to manage stress and anxiety in your own life during this crazy year?

It seems highly unlikely that anyone has come this far in 2020 without having been deeply challenged in one area of life or another. Something that started as an invisible physical threat has had far-reaching consequences on work, relationships, finances, and routines, to name just a few. We’ve been forced to change and adapt in order to survive – all with varying degrees of success.

We asked more than 70 individuals from South Africa, the UK, Ireland, the US, and Germany what they have been doing to manage stress and anxiety in their own lives during these challenging times and the results are in…

Movement has been the most popular medicine to curb the rising rate of stress and anxiety, with 70% of participants mentioning some sort of exercise as their go-to strategy during the long months of lockdown. We all saw the stories of people running the equivalent of the Comrades Marathon in their backyard, but it did not have to be that extreme to be effective. Apart from the fact that exercise leads to the release of endorphins that enhance our moods, it also has some powerful side-effects that can help safeguard against the effects of stress and anxiety. In her book The Joy of Movement, Kelly McGonigal mentions that exercise has been found to prime people to seek out social connections more regularly, be more joyful and courageous, be more likely to experience trust and belonging when training with others and it also has a positive impact on self-image. It makes sense why all of these side-effects have been helpful over the last 8 months – and given the rising likelihood that many parts of the world might be heading for a lockdown 2.0 this is a very important tool to keep in our back pocket.

Related to the theme of exercise has been the development and implementation of a daily routine, where the aim has been to balance out the requirements of work with that of family and the rest of life. About a third of participants said they quickly realized the importance of putting structure in place to safeguard them from the risk of stress and anxiety. Gone were the days of commuting and the school run, but many found it very helpful to stick to a routine that prepared them for the day and could frame life in a way that still made sense. Getting up at the same time, getting dressed, and sticking to a work schedule made the new normal feel less daunting and chaotic.

Since our movement and personal interactions were limited, there was a renewed realization that it would require more effort to stay connected to friends and family, and the emotional benefits offered by not feeling isolated. Sharing deeply about personal experiences, regular online check-ins, and chats helped us to carry the burdens and restrictions that formed part of this year. There is something very freeing in knowing that we are not the only ones going through a tough time and this has a dramatic impact on our ability to remain resilient. In fact, around 35% of participants mentioned that they came to the realization that they were much more resilient and adaptable than they thought going into the year.

Paying attention to your attention has been another powerful tool in the fight against anxiety and fear, with more than 35% saying they have been actively avoiding too much bad news. Rather, focusing on what they can be grateful for and those things they can control, or building on their faith and bigger purpose in life. Being able to find the positives amidst a slew of bad news stories has been the saving grace for many and will continue to be important as the global pandemic drags on. Good things are still happening, but we won’t find them when we only pay attention to the doom and gloom. Being mindful, reflecting on experiences, and using meditation and breathing techniques have been useful for many to manage their stress and negative emotion – it’s all about being more active in managing the content you allow into your mind. Not all thoughts are the truth, and we should not allow them to roam around freely.

The take-away

You might think of resilience as something you are born with – like Chuck Norris. But mental toughness and the ability to endure, or even thrive, during difficult times is a skill that anybody can develop. There are very practical things you can do to better deal with stress and anxiety: start by going for a walk and making movement part of your daily routine. Stick to a routine. Structure brings direction and gives a sense of control. Stay in touch with others. Tell them how you feel and listen to what they are going through as well. Be very mindful of what you pay attention to – if you only look at anxiety-inducing content you will quickly convince yourself that nothing good ever happens anymore. Take control of your thoughts, focus on what you can control, and find those small things to be grateful for.

Keep going, do not give up!

Are you struggling with burnout or maintaining your sense of purpose during these times? Get in touch, would love to help you find your way again.