People with anxiety tend to anticipate events or feel overwhelmed by the goals they set for themselves in their work or family life. But how can we help these people tame their anxiety symptoms? Our psychologists have provided you with a possible solution below.
The mental load
It is important to define the concept of “mental load” in order to understand its link to anxiety. The mental load is like the little voice inside our head that tells us what we should be able to do in a given day or during a given period. It is a kind of to-do-list that inhabits our mind and that, without us really realizing it, represents a considerable cognitive overload, occupying a more or less important place in our mind.
When certain objectives remain unfinished, they become a burden and translate into worries or anxiety. It is even believed that an unfinished task or goal can interfere with the accomplishment of other tasks. Thus, goals and the mental load that accompanies them can become an invisible burden that follows us in the different spheres of our lives: at work as well as at home, at school, in the family, etc.
The mental overload that this causes can manifest itself in different ways. These physical and mental symptoms are often similar to those associated with anxiety disorders: poor sleep, decreased appetite, fatigue, excessive worry, decreased concentration, etc. It is also associated with changes in the person’s behaviour, such as increased irritability, avoidance behaviours, and even inappropriate ways of dealing with stress, such as alcohol or drug use.
Organization and planning
Our psychologists, who offer online psychological consultation services, offer a relatively simple method for dealing with this issue. In the case of significant mental overload or anxiety disorders related to a future event or daily life goals, it is pertinent to get organized and plan in detail the tasks to be done.
- Organization: we go into the “micro” and make lists of things so we don’t forget them. This helps to maintain better concentration and reduce the mental load considerably. When something is written down, it is easier for our mind to get rid of it or to focus its energies in the right place.
- Planning: it is relevant to make timelines and detail the objectives to be reached each day, until X event or until the handing over of an important project. But be careful! It is important to avoid setting goals that are too big or that may seem insurmountable, since they may lead to demotivation if it takes too long to reach them. It is better to break down a large goal into sub-goals. A goal that remains on a to-do-list for too long may simply be detailed in terms that are too large, hence the relevance of sub-goals.
Despite all the planning and organization that can be done, it is important to remain flexible with the goals you set. Motivation and a sense of satisfaction do not necessarily have to be linked to compliance with the plan you set. We should also mention that making lists and checking off parts of them has a direct impact on self-esteem and the feeling of accomplishment. What could be more satisfying than crossing off an important item on a to-do list?
When to consult?
It is important to note that the advice presented in this article is general and is intended to help people reduce their mental load and the anxiety that can result from it. Nevertheless, in the case of significant anxiety symptoms that interfere with daily activities, it is important to consult a psychologist. The therapist can offer personalized support solutions to help the client better manage his or her anxiety symptoms and better understand their sources in order to act directly on them.
If needed, contact the Clinique GO™ team to request a psychology consultation.
Approuvé par Francis Desjardins
