KEEPING ANXIETY AT BAY (Updated 8 August 2024): well-being

 How to keep sane during anxious times... 

1st posted during Covid epidemic 2022; updated 7/24 

Courtesy of Dreamstime and Mohammed Alfian licensed for reuse under this Creative Commons Licence

 

INTRODUCTION

We have to learn to accept that 'it's not what happens in life but how you handle it that matters'.

Too often, our lives feel out of control - especially in international affairs - but while anxiety/stress is legitimate, not letting it get the better of us is possible.  

There is nothing worse than to find yourself in the trap of 'circling' thoughts -- fears and ideas that repeat like a tape recorder that has no off button.  You know the kind of thing:

'Are we headed for World War III? '!s democracy/civilisation at risk?'; 'We can't cope with the cost of living'; 'we're going to be homeless'; 'the kids will starve and end up as uneducated louts'; 'I'll end my life as a bag lady pushing a wonky trolly full of my mangy belongings'; 'I just feel like giving up.'

While these are understandable fears, allowing your mind to continually reinforce negativity and fear reduces chances of dealing with what is facing you individually and in the world at large.   Negativity is a bummer; it is depressing, draining and leaves you stuck in the past.  Whereas a positive outlook can lift the mood, finds a silver lining in any challenge and looks towards the future.  

The only option for dealing with anxiety is resilience, calm and preparation in the face of events.  

There are plenty of practical tips to help build a toolbox for combating anxiety/stress.

The remedies for keeping sane fall into 3 categories: mind work, taking care of your body and self-help.  

1. Mind Work: be aware of what is happening around you but don't clutter up your thoughts with ifs and mights
2. Physical: exercise regularly and eat a healthy diet 
3. Self-help: complementary therapies, good company and simple de-stressing tools 

1.  MIND WORK: KEEP YOUR MIND CLEAR 

Deal with facts as they arrive; don't clutter up your mind with ifs and buts and mights.  

Two rules:  

a) Be cautious with the media.  

b) Remember there is plenty of help out there; if you need it, ask for it   

a) Be careful where you get your news.  Watch/listen with intelligence. Beware the words 'might', 'could' 'is likely' but also acknowledge the world can turn on a dime.  'Is likely' can - and occasionally does - morph into something that needs attention.

 

Classic journalism is founded on the principles of informing, educating and entertaining.  Informing means facts, ie an official document or information confirmed by at least two separate unrelated sources OR the physical world -- flames, a broken object, accidents.  Educating means explaining something not already known,  often involving context, ie all the circumstances involved in an event.  Educating usually involves an examination of the broader picture. 

Entertaining until recently meant making us laugh but today often involves dwelling on gruesome details to get a visceral reaction. 

A great deal of Contemporary journalism involves speculation, character assassination, fear-mongering and outright lies.

Fear-mongering often focuses on a projected scenario or one individual's tragic set of circumstance to imply that 'the sky is falling in'.  Really though, it is often one scenario among others.  The focus is warped and encourages individuals to fall into the 'me, too' frame of mind.  

And then there are outright lies posing as journalism, for which governments are struggling to agree a solution. They are getting closer to resolving the situation but the scenario is complicated and still needs a great deal of work.

 

Currently, one thing might help: look at the record of the person or country or news outlet.  If they habitually tell untruths, or manipulate facts to fit an ideology or narrative, approach with caution if not outright scepticism.    

In this area, there appears to be hope.  For some time now lies have gone unchallenged but more highly regarded, trusted commentators/writers are publishing facts, context and opinions which provide more clarity.  

To avoid media contamination: 

• Decide on 1-2 news programmes a day; watch/listen to something educational or relaxing at all other times
• Set aside an hour a day to discuss cost-of-living/international affairs/government/politicians.  Then put your mind to other things
• Limit time on devices; turn off notifications regularly 
• Social media is great for keeping in touch with friends/family but create a What's App group to bypass fake news, rumours, rage and anti-whatever carping which can dominates some sites
• Understand the principles of Free Speech but recognise when it oversteps the mark into criminality

Some news programmes 67goingon50 recommends:  (7/24):

• 10 o'clock news: often Sky, sometimes incl Press Review  (Freeview 237) 
• Spectator TV: The Week in 60 minutes, Thursdays plus You Tube; usually best use of an hour ever (currently replaced by regular in-depth interesting and informative interviews)
• Sunday Morning: Adam Boulton & Kate McCann: 10-1300, Times Radio (DAB or App) - always interesting & informative
• Laura Kuenssberg, BBC 1 Sun 9am - who'd dare to miss it?

• Politics Live with Jo Coburn BBC 2, daily lunchtime
• BBC Newscast: Thurs late on iPlayer BBC 1, with Adam Fleming & Chris Mason
• Weekend Times Radio, Sat/Sun 4-7pm; different - in a good way - in-depth approach to news
• Jordan Peterson: often unmissable but occasionally exciteable, free podcasts 
• Any Questions/Answers : R.4, Fri pm/Sat Noon: brilliant when Adam Fleming is host

 Notes on living responsibly in a democracy

You need to be well informed to do your duty as a voter in a democratic society.   We are incredibly lucky in the west to live in democracies; voting is the one thing democracy demands if we are to avoid tumbling unsuspectingly into some authoritarian nightmare.  

Educate yourself.  Form a newbies political discussion group which meets regularly.  Each main political group should be represented. Assign one person to each  newspaper representing a political viewt; they will summarise the paper's coverage of major events to provide a broad variety of opinions for the rest of the group.  As the group becomes more sophisticated some members may break off to form their own group linked to a political party.  That's fine and is an opportunity to introduce more newbies to learn about politics. 

If you haven't voted before, see: All You Need to Know About Elections. The government website has full details, especially on the now-required photo identification. Ask a friend to come with you to the polling station.  If you're housebound check closing dates for postal votes.  Think abut cadging an invitation from your local political assocation to attend 'the Count' on election night; it's an in-depth look at politics in action...exciting, aggravating and boring in equal measures.  

b) If you are struggling, don't be afraid to talk to your bank, council and/or local charities/community organisations. If they can't help you, they can point you in the direction of someone who can.  There is more help out there than you think: making inquiries could be the first step on the road to easing your anxieties

2. TAKE CARE OF YOUR BODY WITH PHYSICAL ACTIVITY & DIET

EXERCISE

Regular, preferably daily, exercise is a great weapon for easing stress. 

Everyone will find their own individual pace but a 30-minute walk a day (ideally in a park but can be a round trip to the supermarket) clears the head, helps you (and children) sleep better and boosts immunity.  If daily exercise is difficult to organise, 2-3 one-hour sessions a week will work but is slightly less effective.

Find a nearby park and walk there.  If you don't feel safe, walk around the park perimeter close to the trees but within calling distance of other walkers and within sight of passing traffic.  Find a friend to share the experience.  If you're worried about catching covid or flu, walk at sunrise - there are fewer people around (but plenty of loveable dogs) - and the light grows stronger quickly.  Welcome the cold; so long as you are dressed warmly in layers, it's bracing and reviving.  Whatever the weather, being surrounded by greenery and majestic trees is profoundly calming; it helps stop catastrophising and habitually going straight to a worse case scenario

Vigorous exercise: jogging, intense physical workouts with weights or weight bearing machines are brilliant for clearing your head. While you're concentrating on getting to the end of a workout without collapsing, circling thoughts just peel away.

Variety of exercise is best for the body: walk part of the time, do weights or dancing some of the time and stretching/yoga the rest of the time.

• If you can't get out, try one of the many home exercise programmes on the telly or net.  Joe Wicks has taken home exercising by storm and includes kids' workouts on YouTube. Adrienne, on You Tube, offers free yoga classes.  
• The Blogger's own yoga teacher, Diana Broad, offers excellent reasonably priced yoga on Zoom for seniors/the slightly worn plus relative youngsters aiming to age gracefully.  Diana is available in some US states

Free exercise programmes the (70+ Blogger) regularly enjoys: 

• Jane Fonda Be Fit 2 (Pinterest): best half-hour ever of all-over exercise; includes some weights.  Other free Fonda programmes include a snappy 15 min dance-a-thon and an easier Be Fit 1 on You Tube. (A one-hour low-impact programme for seniors, in which one foot is on the floor at all times, is available to buy on Apple TV for - I think - £6.99 but it's intensive!)
• Ballet Barre by Sleek: You Tube, 15 min workout of not-too-difficult ballet exercises which effortlessly whittle down the thighs, waist & tum 

DIET

Simply: 

• Reduce fat, sugar & salt; increase fresh vegetables and fruit
• if your body doesn't thrive on a vegetarian/vegan diet, return to animal protein but choose higher welfare in smaller quantities (see how to calculate daily protein needs). 
• Aim for a 80-20 mix of healthy and indulgent 
• AVOID highly processed foods with multiple additives and e-numbers.  

Seniors' Tips: 

• more protein is recommended particularly if exercising vigorously
• watch blood sugar levels; cut carbs and always eat them alongside protein 
• sweets (fruit or treats) should never be eaten without some form of protein, eg nuts, cheese, yoghurt
• consider fodmaps for digestive/gut issues

3.  SELF HELP, SELF DISCIPLINE, ALTERNATIVE REMEDIES 

• MEDITATION: there are dozens of meditation classes available; try it; you could find a deeper understanding of yourself and/or arm yourself with the tools to live your best life with reduced anxiety.  See Self-Medication below
• Find or set up a group of people who share your goals, including living a happier more productive life.  Such groups are everywhere on the net: Churches, eastern schools of thought (Buddhism/Yoga); intellectual discussion groups & events; schools of philosophy, economics & law, (often including the spiritual element of early philosophy discussions) 
• Put distance between you and the stresses of the Middle East, the Cost of Living, Ukraine, politics etc with cooking, hobbies, playtime.  Also look for free or low-cost local activities: community events, museums, exhibitions; hikes along canals or rivers; forest walks
• Find things to laugh at: old films, animals, kids.  Laughter eases tension and though it may not make you forget, it could leave you with a smile
• Structure your day.  Set up a routine, make a timetable, follow a schedule so that by the end of the day, you have engaged in productive rewarding activity 

• Get up when you wake up...or as near as possible.  If not going out to work, shower and dress in clean clothes; casual, ok, sloppy, not.  No pyjamas as daytime wear. 

• POTENTIAL BLACKOUTS: Get ready (see Blackout section of Getting Through Winter 2022)  but if it happens, make a Blackout fun.  Dinner by candlelight (but beware naked flames!).  Hot chocolate with marshmallows.  Eating in a makeshift tent, wrapped in EFBs (Emergency Foil  Blankets).   Those of us who survived the 3-day week in the 1970's were fine; we are hardy people on these islands and will get through any scary winter, too.

SELF-MEDICATION (no, I don't mean recreational drugs or alcohol!)

• MEDITATION: (see above)
• SIMPLE STANDING CALMING EXERCISE:  Stand with feet flat on the ground, as if a piece of string coming through the top of your head is holding you upright and balanced.  Relax shoulders and release tension in the body.  Breathe freely.  Feel the air on your face and the clothes on your skin.  Listen to the sounds inside the room and out.  Allow the emotions to calm.  Let go of self-criticism or anxiety.  Focus on the peace and stillness remembered from key moments of your past.    Remain still and silent for a minute. Resume activities. (This exercise should take only a few minutes, eg as long as a few sips of hot coffee away from a desk)
• SITTING CALMING EXERCISE. As in Standing exercise, with feet flat on the ground (if you need a cushion behind you, no problem).  At the end of the exercise, remain still and silent for 2-3 minutes or until stress levels reduce or disappear.  Try to do this exercise at tne end of an activity before starting a new one; you'll find new energy reserves for the impending task
• RESCUE REMEDY, made from the essence of flowers, has been a stalwart product in the complementary health community since the mid-20th century. A cure-all for shock, accidents, stress, anxiety and grief, (plus sleeplessness 7/24) it is sold in bottles with a dropper or as a spray.  Available in high street outlets like Boots and independent pharmacies.  Also alternative pharmacies in Central London, most of which offer excellent  postal service for a small charge: Helios in Covent Garden, Ainsworths off the Marylebone Road and Nelsons, off Oxford Street near Marble Arch.  Also Mr Mistry in South End Green Hampstead
• INSOMNIA REMEDIES: Can't sleep or interrupted sleep?   Rescue Remedy for Insomnia works well for some.  Or try the Military Sleep Method using deep breathing, progressive muscle relaxation and visualisation to lull you to sleep in 2 minutes.  (Tested by the blogger in the past, it takes time to settle into a routine but does work.)  A simpler method is to focus your attention on the heart region and visualise an absent loved one returning to you; the heart expands with warmth and love; the body relaxes and sleep follows soon after.
• If you can afford it, an hour's massage every fortnight does absolute wonders.  Even if you can only manage a wallet-friendly shoulder massage once a week,  muscle tension in the neck and face is released and lifts the mood.  Ask friends for personal recommendations.  Years ago, Chinese Medicine Heath clinics in city centres were a reliable source but have not been tested by the writer since then.  Consider becoming a massage therapist yourself...ask about courses at your local council.

COMPLEMENTARY MEDICINE:

1. The Blogger has an honours degree in Health Sciences: Homoeopathy and has treated patients in the past.  The process is not wallet-friendly unless you're lucky enough to be are chosen as a guinea pig for senior homoeopathy students.  Some homoeopaths offer discounts for patients who would not otherwise be able to afford treatment (check homoeopathic pharmacies). After an initial 2-hour consultation and regular visits every 3 months, many patients find life and health greatly improved.  Note: it is difficult to decide without guidance which of the schools of homoeopathy to choose.  You'll have to do some research; try the professional body, the Society of Homoeopaths or homoeopathic pharmacies.  Classical Homeopathy (one remedy at a time) is a good first choice but some combined remedies - especially for dental work - are extremly effective. Some remedies for minor ailments can be purchased over-the-counter at Boots or homoeopathic pharmacies.  Other remedies for long-standing ailments require a proper consultation (2 hours plus half-hour check-ups 4 times a year thereafter).
2. The Metamorphic Technique: a form of light, non-invasive massage on the feet, hands and head.  The Blogger has been both patient and practitioner of the Metamorphic Technique.  Many clients report deep relaxation and releasing of old habits (including addiction) after treatment.  The Metamorphic Association in Hastings offers slightly woo-woo explanations of how it works but work it definitely does.  Session prices vary depending on the Practitioner but are usually reasonable. Complementary Therapies conventions sometimes offer free or reduced-price treatments. 
3. Deep Breathing Therapy: usually associated with Yoga, breathing therapy has been scientifically proven to reduce anxiety.  It is one of the in-demand self-learned therapies, so much so that Apple Inc in London has offered free classes in its Knightsbridge branch.  Check with Apple for upcoming sessions.  Yes there is a plug for Apple Watch but the session includes breathing & mindfulness exercises to de-stress, and tips to make them a daily habit.   Practitioner James Wong has an App 'JustBreathe' and also offers occasional free community sessions.
4. Reflexology: Oddly painful but the body is relaxed the day after.  A bit pricy. 

ONE MORE THING...

Volunteering and helping others is a great way to feel better about yourself and the world.  I do not mean chaining yourself to gantries on the M1 to cause maximum disturbance or rioting, but say turning up regularly to help UK groups doing their thing for war-torn homelands eg Ukraine.  Or become a volunteer in a political party.  Or get involved in a charity for veterans like SSAFA.  Or donate what you can to whatever cause rocks your boat.  Getting involved is much more helpful than watching from a distance getting more and more anxious. 

 

 

B Lee/Bright Sun Enterprises accept no liability for the consequences of any actions taken on the basis of the information provided.