Anxiety is something that most of us deal with at one point or another. It’s that uneasy feeling you get when there’s just too much going on—when you’re rushing to do a million things at once, feeling restless, overwhelmed, and unsure about how to manage it all.
What Causes Anxiety?
Too much to handle. A big part of anxiety comes from having too much on your plate. When your mind is constantly jumping from one thing to the next, it’s easy to get overwhelmed. This is especially true when you don’t have a clear plan or structure for your day. Restlessness can creep in, and before you know it, anxiety has taken hold.
Illusion of meaning. Some people even unknowingly create anxiety by always being late, overcommitting, or trying to multitask too much. It’s almost like they thrive on the rush of adrenaline, but this comes at a cost—constant stress and anxiety.
There could be many other reasons for this, one of which would be creating an illusion of meaning. The first step is to become aware of this trait and then get off the hook by planning realistically how much you can manage within a given time frame. You’ll get a sense of even greater fulfilment when you complete your entire agenda for a week in four days. It’ll be far more satisfactory than trying to brush an endless to-do list off the back of your mind when you desperately wish, and often need by that stage, to relax.
The practical tip would be here, to leave time in between the tasks to allow flexibility and account for the unforseen.
Digital Age: In today’s world, where progress moves at lightning speed, our brains and mental systems can struggle to keep up, leading to burnout from information overload. To protect ourselves from mental fatigue, it’s crucial to practice good “information hygiene.” This means setting boundaries with our devices — like staying off gadgets for at least an hour before bed and an hour after waking up. This downtime gives your brain and nervous system a chance to cool down, process the day’s events, and start the morning refreshed. It also allows you to tune into your own thoughts before the day’s external demands and information start flooding in.
Inner Dialogue. Anxiety often kicks in when we get stuck in our heads, reflecting on uncertainty while going over the same worries and constant “what if’s”. The more we let our thoughts spiral around the unknown, the more anxious we become.
Our brain wants to ensure a positive outcome, but not having sufficient data to predict that, it’s trying its best to ring an alarm bell to warn us of a potential danger that, in reality, might never be the case.
Not only does this endless thinking fail to solve anything, but it also amplifies our anxiety and makes negative outcomes more likely to occur. Being at the mercy of constant doubt, we veer off the path we’d take if we were confident and focused on a positive outcome. A mindset fueled by fear tends to fixate on the negatives, which only worsens the situation and puts us in an ineffective state. This shift affects our beliefs, confidence, and the actions we take. It’s completely different from the approach we’d take when we’re determined to achieve our goals and confident that we can make things happen, no matter what.
Lack of Clarity. Another big trigger for anxiety is not having a clear sense of direction. When we don’t know what our goals are, or when our to-do list feels like a jumbled mess, it’s easy to get overwhelmed. Without clarity, every decision feels like a massive task because we’re not sure what the right move is. This confusion and indecision can make us anxious because we’re constantly second-guessing ourselves, unsure of where to start or how to proceed.
Lack of rest. Lastly, not getting enough quality rest can really feed into anxiety. Rest isn’t just about sleep; it’s about giving our minds and bodies time to recharge. But when we’re always on the go, thinking we need to be productive all the time, we forget to slow down and rest. This lack of downtime leaves us feeling drained, which makes it harder to handle stress. When we’re tired, even the smallest things can feel overwhelming, making anxiety much worse. Getting proper rest is key to keeping anxiety in check and facing challenges with a clear, calm mind.
How to Tackle Anxiety
One of the simplest ways to fight anxiety is to focus on one thing at a time. It might sound basic, but when you dedicate your attention fully to a single task, there’s no room left for anxiety to creep in. Start by making a list of everything that’s bugging you or all the things you need to do. Then, pick the most important one and give it your all.
Taking breaks is another key part of managing anxiety. After you’ve completed a major task, take a moment to switch off and acknowledge what you’ve achieved. Not only does this boost your self-esteem but it also helps reduce stress. Don’t ignore the need for breaks — even if you feel like you haven’t “earned” them yet. If you push yourself too hard, your body will eventually force you to take a break, and it might not be at a convenient time (like when you suddenly get sick out of nowhere).
Sticking to routines, especially physical activity, is also crucial. Your brain needs downtime just like your body does. If you’re constantly overwhelmed, your mental energy starts to dwindle, leading to poorer results and eventually burnout. This is why it’s important to make time for rest, exercise, and fun.
Planning Free Time to Reduce Anxiety
One of the best ways to cut down on anxiety is by planning your downtime. This might seem counterintuitive, but having planned breaks helps you appreciate the moment and shift your attention more effectively. When there’s no time between tasks there’s no time for appreciation, yet a constant hurry, and as a result of it anxiety starts creeping in.
So, make sure you schedule some free time in your day. Whether it’s a short walk, some time to read, or just sitting in silence, this downtime helps your mental reset. It also gives you a chance to reflect on what you’ve accomplished and to prepare for the next task with a clearer head.
Final Thoughts
Anxiety is a tough nut to crack, but it’s not unbeatable. By focusing on one thing at a time, taking regular breaks, and planning your free time, you can start to get a handle on it. Remember, it’s all about balance — managing your tasks, giving yourself time to rest, and not letting anxiety take control.
