The 24/7 news cycle, social media comparisons, and the pressure to ‘do it all’ can create a sense of constant dread that’s hard to shake.
However, we’re not powerless, and it doesn’t have to be this way. Here are some strategies to escape that feeling and find a bit more peace in our daily lives. (Believe me, it’s still a work in progress for me, too.)
1. Disconnect from the digital world.
The constant stream of notifications, news alerts, and social media updates can be a major source of anxiety. Set aside specific times each day to disconnect from your devices and engage in activities that bring you joy and peace. Whether it’s reading a book, going for a walk in nature, or simply spending time with loved ones, unplugging can help you recharge and regain perspective.
2. Practise mindfulness and meditation.
Source: Unsplash Mindfulness and meditation techniques can help you become more aware of your thoughts and feelings, allowing you to observe them without judgement. This can help you break free from negative thought patterns and find a sense of inner calm. Even a few minutes of mindful breathing each day can make a difference.
3. Prioritise sleep and rest.
Sleep deprivation can exacerbate feelings of anxiety and dread. Make sure you’re getting enough quality sleep each night. Establish a relaxing bedtime routine, create a comfortable sleep environment, and avoid screens in the hour before bed. Remember, a well-rested mind is better equipped to handle the tough stuff in life.
4. Cultivate gratitude and focus on the positive.
Source: Unsplash Shifting your focus to the good things in your life can help counteract feelings of dread. Take time each day to reflect on what you’re grateful for, whether it’s your health, your loved ones, or simply a beautiful sunset. Practising gratitude can help you appreciate the present moment and create a more optimistic outlook.
5. Set boundaries and learn to say no.
It’s okay to say no to requests or commitments that drain your energy or don’t align with your priorities. Setting boundaries protects your time and mental space, allowing you to focus on what truly matters. Remember, you’re not obligated to please everyone, and it’s okay to prioritise your own well-being.
6. Spend time in nature.
Connecting with nature has a profound calming effect on the mind and body. Whether it’s a walk in the park, a hike in the woods, or simply sitting by a lake, spending time in nature can help you feel more grounded and at peace. The natural world offers a welcome respite from the hustle and bustle of modern life.
7. Nurture meaningful relationships.
Strong social connections are incredibly important for mental and emotional wellness. Make time for the people who matter most to you, and really cherish the relationships that are supportive and fulfilling. Sharing your thoughts and feelings with trusted friends or family members can help alleviate feelings of isolation and dread.
8. Do things that bring you happiness and fulfilment.
Source: Unsplash Make time for hobbies and activities that you’re passionate about. Whether it’s painting, playing music, gardening, or volunteering, engaging in activities that bring you joy can help you feel more connected to yourself and the world around you. These activities provide a sense of purpose and meaning, counteracting feelings of emptiness or dread.
9. Limit your exposure to negative news and social media.
The constant barrage of negative news and social media comparisons can fuel feelings of anxiety and dread. Be mindful of how much time you spend consuming this type of content, and consider setting limits or taking breaks. Focus on uplifting and inspiring sources of information that promote positivity and hope.
10. Practise self-compassion and acceptance.
Be kind to yourself, and don’t beat yourself up for feeling overwhelmed or anxious. Everyone struggles from time to time. Acknowledge your feelings, and remind yourself that you’re doing the best you can. Practising self-compassion can help you build resilience and navigate life’s challenges with greater ease.
11. Work with a counsellor or therapist if you’re really struggling.
If feelings of dread and anxiety persist or interfere with your daily life, don’t hesitate to reach out to a professional. A therapist or counsellor can provide support and guidance, helping you develop coping mechanisms and address any underlying issues that might be contributing to your anxiety. Remember, there’s no shame in asking for help; it’s a sign of strength and self-awareness.
12. Focus on what you can control, and let go of what you can’t.
Source: Unsplash There are many things in life that are beyond our control. Worrying about these things only leads to frustration and anxiety. Focus on the things you can control, such as your own actions, thoughts, and choices. Let go of the need to control everything, and embrace the uncertainty of life.
13. Find healthy ways to manage stress.
Source: Unsplash Stress is a natural part of life, but chronic stress can contribute to feelings of dread and anxiety. Find healthy ways to manage stress, such as exercise, yoga, meditation, or spending time in nature. These activities can help you relax, de-stress, and build resilience.
14. Live in the present moment.
Source: Unsplash One of the best ways to escape the feeling of constant dread is to focus on the present moment. Don’t dwell on past mistakes or worry about the future. Instead, pay attention to your surroundings, engage your senses, and appreciate the beauty and wonder of the here and now. Mindfulness practises can help you hone this present-moment awareness and find peace in the midst of chaos.
