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Understanding how to navigate uncertainty can be a challenge, but experts suggest that acknowledging the limits of what you can control is an essential first step. Dr. Gallagher emphasizes that by finding a balance between what you can manage and accepting unpredictability, you teach your mind to tolerate uncertainty. This approach can significantly enhance your focus, allowing you to let go of certain worries that may otherwise consume your thoughts.
2. They take a walk to clear their minds.
The unpredictable nature of life can exacerbate feelings of anxiety, according to Dr. Gallagher. She personally incorporates regular walks into her routine to help clear her head and reconnect with her surroundings. During these walks, she prioritizes being fully present—eschewing her phone and music to engage more intimately with her thoughts and the environment. “Connecting with nature helps create a powerful mental reset,” she notes.
When anxiety creeps in during her walks, Dr. Gallagher returns her focus to her breathing, which helps anchor her in the current moment. She finds that this practice not only alleviates symptoms of anxiety but also enhances her overall sense of peace. “Tuning into your senses is an effective way to ground yourself and escape worries about the future,” she explains.
3. They prioritize getting good sleep.
Quality sleep plays a critical role in managing anxiety, as highlighted by Dr. Helen Lavretsky, a psychiatrist at UCLA. She stresses the importance of sufficient sleep, especially during stressful periods. Research has shown that even minor disruptions to sleep patterns can negatively impact mood and increase anxiety, making it vital to prioritize rest.
However, while it’s easy to advocate for good sleep, actually achieving it can be notably challenging during times of stress. Dr. Lavretsky recommends establishing a soothing bedtime routine to signal to your body that it’s time to wind down. She personally enjoys taking a warm Epsom salt bath to relax before bed. Everyone may have different rituals that help them unwind, but the key is consistency in following a preparatory routine that allows for a peaceful transition to sleep.
4. They think about their ‘anchors.’
In a world of constant change, many individuals find themselves longing for stability, which can intensify feelings of anxiety. Arianna Galligher, a director at The Ohio State University Wexner Medical Center, advises against succumbing to panic during uncertain times. Instead, she encourages people to identify and focus on the ‘anchors’ in their lives—consistent elements that provide a sense of stability and security.
Source
www.self.com