Vacationing with Anxiety
As the summer begins to wind down, many of us have and will take a vacation to take a break from work and daily life. I often encourage clients to take time away as an act of self-care, but what happens when we don’t actually feel relaxed while taking time to slow down. If you are the 1 in 3 adults that experience anxiety, you may find it difficult to slow down without experiencing intrusive thoughts about all the terrible things that could happen.
Maybe your boss will decide that you’re not doing a good job at work and you will come back to work and get fired. Maybe your plane will crash or you’ll be eaten by a shark (I experience that one). This can also be a time when our brains decide to over-think all of the things we’ve done in the past and how we could/should have done things differently.
Our logical mind knows this isn’t helpful, but why does this happen? And what do we do about it?
In the world of TikTok and X (whatever that is), our brains are programmed to expect almost constant input. We rarely think about only one thing at any given moment. Multi-tasking is often seen in our society as a skill, and while it can be helpful, think being on the phone while simultaneously responding to an email, it has left our brains feeling uncomfortable with staying still. This is especially true if we experience mental health challenges like anxiety, depression or ADHD.
If we don’t have a natural focus like work or school that requires our focus, our brains will find something. So what do we do about this?
Mindfulness…
Many have heard of this term, but we don’t always know what it means or how we can apply it. In simple terms, mindfulness is a state in which our thoughts are focused on the present experience. When we are fully mindful, our brains are unable to focus on reflecting on the past and fearing about the future. They are engaged in the moment.
When we find ourselves sitting on the beach (or wherever you feel relaxed), it can be helpful to set an intention or boundaries around where we want our mind to be focused. Now it doesn’t mean it will automatically listen to us.. don’t we wish it was that easy! It does mean that as soon as we notice we are not in alignment with that intention, we refocus.
One of the ways we can practice holding that focus is through intentionally acknowledging our sensory input that is happening in that moment. What can we see, touch, hear, smell, taste? Maybe it’s feeling the sand between your toes, maybe it’s hearing the ocean waves or the insect’s song. Maybe it’s seeing white fluffy clouds or seeing the joy in the faces of those you love. Focusing on these sensations pulls our brain into the present and grounds us.
It does get easier…
When we first begin to practice this technique, we can find it difficult to stay grounded. Again, most of our minds aren’t comfortable with this! As with so many things, consistency is the most impactful factor. The more our brain is grounded in the present, the more comfortable it gets with staying there.
If you don’t already work with a licensed mental health therapist, and can relate to any of these concepts, please reach out and get support. If you are located in Maryland, Green Valley Therapy has therapists available and ready to work with you. Reach out today!
