Ever feel like you can’t catch a break? Like everything that can go wrong does? Like you’re in a lengthy flop era? 

Same here. And we’re certainly not alone in experiencing this: given the cost of living crisis, the lingering fallout from the Covid pandemic, and a rocky political landscape, it came as little surprise when ’permacrisis’ was named as Collins Dictionary’s word of the year. 

This sustained state of unease is bound to leave us all feeling more than a little anxious. 

“I think many of us are simply accepting that anxiety is a part of life now,” says Petra Velzeboer, a psychotherapist and CEO of mental health consultancy PVL. “Pandemic times have habituated us to be in survival mode, always on the lookout for the next threat, with some of us living much smaller lives and others putting energy into playing by the rules, pretending everything’s OK.”

It’s vital that if your anxiety becomes debilitating, you seek professional help. But alongside support in the form of therapy and medication, there are things you can do to ease anxiety and doubt day to day. Velzeboer encourages us to ask ourselves what our discomfort might be telling us, and what we might need to change about our situation to ease it. 

• What information is my anxiety giving me?
• If my anxiety had a voice, what would it be telling me?
• What needs are not being met?
• How are my environment and influences impacting how I feel?

“Often our survival response was useful in the past but now gets triggered when our phone pings or we read a clickbait headline but are essentially safe. It’s important to take a minute to reflect on what your anxiety is telling you so that you can invest in yourself in a way that is appropriate for you.”

Velzeboer recommends three essential tools that could answer these calls ahead. 

Often our feeling of overwhelm is coming as a direct result of being, well, overwhelmed. The way to stop this? Having strong boundaries that act as a wall between you and the piling up of triggers that are causing you stress. 

“These days, we need to take more responsibility for our own boundaries as we can no longer follow the usual structures of work, etc to keep us in check,” Velzeboer tells Stylist. “Having boundaries around news, notifications and negative people is essential for keeping our anxiety in check and enabling us to spend our energy on the things that bring us joy.”

“We are more sedentary than ever,” Velzeboer notes. “But physical movement literally enables us to shake out the stress of our day and helps us let go of overthinking. This could be as simple as taking a walk, playing your favourite song and dancing in your kitchen or trying something new like weight lifting or joining an outdoor class.”

Social connection is such a powerful protective factor for mental ill health. That doesn’t mean you need to be out and about all the time or force yourself to become an extroverted social butterfly, but it’s a good idea to find smaller moments of true, deeper connection. 

Plan a phone call with a pal. Ask your neighbour how they’re doing the next time you bump into each other. Message someone one-on-one rather than just liking their photo. 

Velzeboer recommends practising bravery in the types of conversations we have, the types of people we hang out with and real-talk honesty about our own stories. And, importantly, challenging each other to invest in our wellbeing. 

“When we share with others, we don’t usually find the rejection we often fear; instead, we find deeper connection in our humanity and shared experience, and the more we do it, the easier it is to do,” she explains. “In my team at PVL we will literally ask each other: ‘How are you investing in your mental health today? What’s one small thing you can do to manage your anxiety?’ We are open while also encouraging personal responsibility.”

Petra Velzeboer’s new book, Begin With You, is out now.

Frame Of Mind is Stylist’s home for all things mental health and the mind. From expert advice on the small changes you can make to improve your wellbeing to first-person essays and features on topics ranging from autism to antidepressants, we’ll be exploring mental health in all its forms. You can check out the series home page to get started.

If you or someone you know is struggling with their mental health, you can find support and resources on the mental health charity Mind’s website and NHS Every Mind Matters or access the NHS’ list of mental health helplines and services.

If you are struggling with your mental health, you can also ask your GP for a referral to NHS Talking Therapies, or you can self-refer.

For confidential support, you can also call the Samaritans in the UK on 116 123 or email jo@samaritans.org. In a crisis, call 999.

Main image: Getty; Stylist