When the world feels chaotic, staying calm can be a challenge.
Here are expert tips from Liza Johnson, head of the Danish Mental Health Foundation’s advisory services, on how to cope with anxiety in uncertain times.
Postpone your worries
Set a specific time for worrying, such as 5 PM.
When anxious thoughts arise earlier in the day, remind yourself, “I’ll think about this at 5 PM.”
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Often, by the time your “worry time” arrives, the thoughts have lost their intensity.
Don’t let anxiety dictate your actions
It’s tempting to seek control by obsessively checking the news or researching crises, but this often worsens anxiety.
Instead, try to limit your exposure to distressing information.
Think of anxiety as a passing train
Visualize your worries as trains passing through a station. You don’t have to board every train – you can choose to stay put and let the thoughts pass by.
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Don’t dwell on concerns
If a friend or family member expresses anxiety, validate their feelings without sinking into the worry together.
Instead, help shift the focus to something more calming or productive.
Set boundaries on news consumption
Staying informed is important, but excessive news exposure can increase anxiety.
Try checking updates only at designated times instead of continuously throughout the day.
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Take action where you can
If global events make you feel powerless, channel that energy into meaningful action.
Support a charity, engage in your local community, or make small changes in your daily life that give you a sense of purpose.
Focus on the present moment
Anxiety thrives on future worries. Mindfulness, meditation, and breathing exercises can help bring your attention back to the present and provide a sense of calm.
Do what makes you happy
Anxiety often makes us forget the things that bring us joy.
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Plan activities that make you feel good – whether it’s reading, spending time in nature, or being with loved ones.
Pay attention to your body
Physical signs of anxiety can include a racing heart, tension, or fatigue.
Regular exercise, good sleep, and a healthy diet can significantly improve your mental well-being.
Seek help if needed
If anxiety becomes overwhelming, don’t hesitate to reach out for support.
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Several organizations provide anonymous counseling and group chats, creating a safe environment for support and guidance.
This article is based on information from Via Ritzau.