The world has changed a lot over the last several years, and it seems like there's more to fear than ever before. From crime to global pandemics to the rhetoric of politicians, it’s easy to become concerned and feel panicked. However, you have a choice to give in or take a stand for yourself. By practicing mindfulness techniques and preparing for the unexpected, you can give yourself a better chance to conquer fear and anxiety in an ever-changing world.
Here are some facts and techniques to consider to stay centered during the chaos.
Watch the news enough, and you’ll find that there always seems to be something new to fear. It can be a lot to take, and if you’re glued to your television, you’ll likely get anxious. That’s why one way to stay centered when dealing with a pandemic or news-related anxiety is to monitor your news consumption and limit how much you watch every day. With that said, it’s also vital that you don’t leave yourself in the dark because sometimes you can find ways to stay safe and make a difference.
For instance, while we just went through the COVID-19 pandemic, scientists believe that there’s still a risk of large-scale pandemics. The researchers cite many different factors, including environmental changes and deforestation, that bring animals that have diseases closer to humans. Also, increased international travel makes it easier for people to spread a disease across the seas.
By knowing that these risks exist, you can take steps to keep yourself and others safe, like researching places before you travel and encouraging others to recycle so fewer resources and trees are wasted. By doing your part, you can feel better about yourself and feel more at ease.
Since there will likely always be something new to fear in the world, it’s also vital that you know how to regulate your anxiety daily. One idea is to notate your feelings in a journal every day or speak to a friend to keep things from bottling up. You can also redirect your nervous energy by taking walks or cleaning something around the house.
When you’re feeling extra stressed, taking time for yourself is critical, and many stress-reducing activities can help you to re-center and feel better.
If you can find a quiet place, consider meditation because you have many options. There’s zen meditation, where you focus on yourself and your breathing rather than life’s complexities. You can also practice mantra meditation, where you focus on a mantra, which could be a single syllable or several words. Your words could be about something you like about yourself or something that makes you happy. The idea is that, by practicing this mantra, you’ll feel the subtle vibrations that can help you feel at ease.
Exercise is another way to stay centered, especially at the start of the day. Whether you go running or lift weights, you can better your body while focusing on your own thoughts and not what’s going on in the world that’s likely out of your control.
Yoga is a great exercise routine to try to settle your nerves during turbulent times. If you’ve never practiced yoga before, look online for exercises you may like or go to a class. Yoga can do wonders for your mental health because it helps to focus your thinking and provide clarity. Engage in yoga regularly, and you can increase many of the hormones that contribute to your happiness.
Supplement your yoga or meditation with preparedness. While much of what is discussed on the news can be considered fear-mongering, there is some truth to the threats. So, plan for the unexpected, and you won’t be as anxious if it comes true.
Right now, the best thing you can do is create an emergency preparedness plan, so you and your family are ready for anything. Start by writing emergency numbers near the phone so you can feel good knowing that you can call for help at a moment’s notice. Then, research what to do if there is an emergency at home, especially weather-related emergencies. Know your escape path in the case of a fire, learn where to go or a tornado, and plan for whatever else applies to where you live.
With conflicts worldwide and different political ideologies floating around, we live in a time of uncertainty. If you're concerned that you may one day be without food or the other necessities you require, consider creating your own organizing and maintaining a food storage shed. You can make the food in your shed last longer by storing it properly. Place pasta and cereal in sealed bins so they stay fresh and rodents can’t chew their way in. Nuts, including almonds and pistachios, can last a long time, and they have a good sense of protein, so keep them sealed in a dry area.
Since you don’t know if an emergency will happen, if it happens at all, you need to keep your shed organized. Place sealed items on the shelf with the nearest expiration dates first so you can easily spot when they’re about to go bad. Keep the food within reach, so it’s accessible by anyone who uses the shed in times of need.
Yes, it can be a scary world, and the threats can seem to escalate with every newscast. It can be a lot to take, but you don’t have to let it control your life. Practice preparedness and mindfulness, and take things one step at a time, and you can stay centered regardless of what comes your way.