Coping with anxiety

I am hoping this article will help you if you need to find some peace and calm during this particularly anxious time of COVID-19.

You might have heard the expression “Xanax is the new Prozac”? This is because worry worryand anxiety have already reached epidemic proportions in our modern society. And if we are prone to worry, there certainly seems more and more cause for it as the days and months roll by.

You’ve probably seen the articles. They report that, for example, in 1980, 4% of Americans suffered a mental disorder associated with anxiety. Today half do. A third of Britons will experience anxiety disorder at some stage in their life, with an explosion of reported anxiety among teenagers and young adults.

And so on and so forth, all over the world. It’s bad. It’s sad.

But it is not inevitable. And (along with the medication in some cases) meditation and Buddhism can help; they are designed to help.

Plus, we need to try and solve our own sense of anxiety and hopelessness if we have any desire to help our world. As we have probably all noticed, it is not easy to help others when we are feeling unbalanced or unhappy ourselves.

I am carrying on from this article.

How is it that some some people can cope with worry and stress and even thrive on it, whereas others get overwhelmed and even ill? Of course there are various factors at play, but there are also good methods for alleviating worry and stress that anyone can try.

I was interested to see that the definition for worry is:

To torment oneself with or suffer from disturbing thoughts; fret.

Note the word “oneself”. We are tormenting ourselves, no one is doing it to us. We are the ones thinking our thoughts. If we could control our thoughts, we could get rid of our worry. If we could change our thoughts, we could — we would — learn to be peaceful.

Break the vicious cycle

IMG_1750-EFFECTSWhen we notice our anxious symptoms, responding to some perceived threat, we think that we can’t cope with the situation, and therefore we become more anxious. This is the start of the vicious cycle of anxiety, the cycle we have to break.

If we are prone to worry, this means that our thoughts are thinking us us rather than the other way around. We have inadvertently boarded trains of thoughts that are taking us from worry stations right through to panic stations. We have to find a way to get off.

We don’t have to think all our thoughts. We don’t have to give them power – the only power a thought actually has is the power we give it. If we learn to control our mind, we can think our thoughts rather than the other way around. We can transform our thoughts and we can transform ourselves.

Thoughts depend upon the thinker just as the thinker depends upon the thoughts – change one, the other changes automatically.

This is a simple but devastatingly profound insight from Buddha, which can change everything. And we can experience it for ourselves by learning simple meditation.

Meditation has proven benefits in stopping worry – including even the simplest breathing meditation that anyone can do, such as the 15-minute peace meditation I explained in the last article on worry. Basically, in this meditation, we are making our mind bigger so that our problems become smaller. And we are learning that we can control our own thoughts.

Feeling foggy?

IMG_0956-EFFECTSOur mind is naturally peaceful. Our problem is that we keep shaking our minds up, like shaking a clear glass of water up and down, or like speedboats churning through a still mountain lake. Whenever we give ourselves some time and allow our mind to settle and relax, we experience some of our own natural peace of mind. Our inner problems subside temporarily because we have taken our attention away from them. And, even if we experience only a little bit of peace, we can know that there is plenty more where that came from.

Another analogy for our mind — and its infinite depth and spiritual potential – is that of a vast clear sky. When the fog rolls in, the whole sky can feel foggy, as anyone in San Francisco will tell you. But we know this is temporary, not the nature of sky; and that it can and will change. It is only if we are not aware of our limitless sky-like depth that we identify instead with our fog-like delusions and problems, and feel foggy ourselves. Our head is stuck in these as if that’s all there is. We get caught up in our fleeting feelings, clutching onto them as if they comprise our entire mind.

The first thing to do is allow these foggy problematical thoughts and feelings to disappear by focusing on the breath and not following them. Instead of shaking our mind up, we allow our mind to settle down. In this, we can start to experience the restorative nature of our own peaceful mind, which has the power to heal us.

This goes for any problem – relationship problems (is he texting me enough?!), work problems (will I get that thing done on time?), health problems (why isn’t this diet working?), children problems (how can I help them when they don’t want to be helped?), world problems (where do I start?!) — we can let go of the inappropriate attention. Just allow ourselves to forget about all this for a few minutes, relax, let the attachment and anxiety drop away. We’re not going to miss anything.

Hey, I can’t afford to do that!

Maybe we think that if we relax like this we are reneging on our responsibility – that we need to chew over every problem until we have solved it, especially when other people are involved. For example, if I am not worrying about my parents/children/pets/the world, I am letting them down. We feel guilty. We think, “Let me just try and sort this/them out first, and then I can get back to feeling peaceful — I can reward myself, go on retreat or something.”IMG_1950

But this is completely the wrong way around. The fact of the matter is that over-thinking is not the way to solve our own or others’ problems. Trying to sort everything out “out there” is not the way to solve problems. Space is the way to solve problems. The sanity of inner peace is the way to solve problems.

There’s a saying in Buddhism that worldly activities are like a man’s beard – though he may shave it off in the morning, it is growing back again by the evening. Even if we did manage to sort everything out “out there” on any given day (an entirely dubious proposition, at least in my experience), is it not true that there are more problems to sort out by the next day? We need to learn the art of relaxation and letting go as the way to (dis)solve our own and others’ problems.

Then — and this is very much part of it — we can approach the external problems from a far more helpful and realistic perspective.

Who are you?

It’s also helpful to ask ourselves, “Who am I, really?” Once we are feeling more peaceful, we can spend a few minutes developing a really positive mind – for example by contemplating some brief instruction on love.

Then we can relate to ourselves as a loving compassionate person, or at least, “Hey, I’m not so bad!”, as opposed to that limited anxious person, “I am useless and doomed.” We can start to get a foot in the door, some agency in our own narrative.

We are who we tell ourselves we are, and in fact it is closer to reality to see ourselves as loving than as hopeless. The love goes far far deeper, and it is our own nature.

IMG_1037We can learn to go through our day with this relative peace, love, and confidence in our heart — try it out for size, let it grow through practice. At least know it is in there somewhere, that there is an alternative to this anxiety. Dive into the restroom when we forget there is peace at the heart, make it live up to its name.

Also, my advice, if you can: go to meditation classes and get guided in meditation. You’ll learn stuff that you can practice all week, plus you’ll get the support and encouragement of others in the same boat. During COVID-19, there are many classes being streamed by Centers all over the world! Click here to find your nearest Center and enquire.

Start the virtuous cycle

So, through breathing meditation we can develop a little space between us and our suffering — it is no longer consuming all our attention by drawing it into an exaggerated sense of a limited, suffering me. From that perspective, we have a better chance of using our own problems to empathize more deeply with others — and the more we do this the less anxious we will feel. We have started a a virtuous cycle to replace the vicious one.

More ideas for helping with worry coming up soon. Meantime, is this helping at all? Please share your experience and questions in the comments.

Related articles

Want to banish stress?

Overcoming a painful, limited sense of self

Accepting unhappiness without panicking

Gaining perspective on hurt feelings 


Author: Luna Kadampa

Based on 40 years' experience, I write about applying meditation and modern Buddhism to improve and transform our everyday lives and societies. I try to make it accessible to everyone anywhere who wants more inner peace and profound tools to help our world, not just Buddhists. Do make comments any time and I'll write you back!

17 thoughts on “Coping with anxiety”

  1. I so enjoy waking up to a new message
    Thank you for all your love and kindness.
    Best wishes to all from South Africa.
    Wherever you are you are always in my heart.
    Much love

  2. I often feel on some level like I need something to worry about, my mind searches for it and latches on to another ‘problem’ another scenario to go around my head and overthink on to feed the anxiety. It’s as if feeling at peace for me at least is something out of the ordinary. I wish I could get there it’s noisy in my mind at times. A wonderful post as always Luna Kadampa. Thank you 🙏

  3. As a psychologist I would just say steer clear of language like ‘control your thoughts/mind’. The critical issue in worry problems are the cognitive control strategies that people use to try to cope with thoughts that feel uncontrollable, these actually backfire and increase the frequency and intensity of intrusive worry thoughts. People with real worry issues will fall into same trap with any strategy, even mindfulness can be distorted into an anxious thought scrutinising exercise aimed at control. So we need to talk about allowing the worry & letting it rest in a spacious awareness, also allowing the emotion of fear, without being sucked into its illusion. All takes skill & practice! The fears around letting go of control of your own thoughts are the place to untangle that matted coat 😉

    1. Yes, I do agree with this. In the patience articles, dealing with our demons, I talk about that. I am glad you have brought it up here — it is hard to get everything in every article, so I appreciate this. Would you care to say more about what you mean in the last sentence, give examples that may help people? Thank you.

    2. Thanks for this comment, I have definitely misunderstood what control your mind means and appreciate your insight. Hopefully it can help others from creating bad mental habits towards meditation. Which I feel Luna’s articles help with, so lucky to have this forum to learn and grow from each other 🙏🏻🌟

    3. People think, ” control your thoughts”, means to prevent the thought from arising in consciousness. This is not possible, because they arise from your karma and you have no control over that in the moment. That karma (the way you respond to the situation with anxiety) is already predetermined – it has to ripen. However, from this point on you can choose to water the thought with inappropriate attention or to let it die. You can also choose to replace this mind with a mind that is more positive. However, replacing the thought takes suppleness of mind and is itself a practice – because it will keep coming back. You have to keep at it. Eventually it will not rise as often and finally not at all. The point here is that karma is always forward looking. It is always what you do now.

  4. Really awesome article Luna. Your way of explaining Dharma really resonates with me. I find your articles easier to digest than Geshelas books and I was wondering how u make the transition from taking in the instructions of the texts, to being able to explain it clearly through your own example and good heart. Sometimes I feel I am living with an idea of what a dharma practitioner should be doing, as instructed in the books, and this feels distant from me and unnatural. Also I feel as if I practice unskilfully as I worry more about spiritual problems, I.e what happens if I don’t attain enlightenment before I die? Which makes me practice with a sense of panic I feel.
    Thank you for any advice, and thank you for sharing your wisdom

    1. I’m really glad it’s helping. For me, to answer your first point, I find that everything I practice is in Geshe-la’s books — I have spent a huge amount of time reading and studying and meditating on them! I find them immensely inspiring, maybe partly as I know that Geshe-la has total faith in our potential to practice them and get all the results.

      As for your second point, Dharma is not meant to make us worry — so it could be that you need to spend more time identifying with your Buddha nature and basic awesomeness! Spend time feeling happy and peaceful and in refuge every day, and only on that basis meditate on the teachings on Lamrim. Here is an article that may help:

      All the best x

      1. Thank you for the inspiration, I will follow ur advice 😊❤️🙏🏻

    2. Thank you, I can relate to what is said by the first anonymous response and a lot of the time I feel discouraged. I’m thankful for the writer to address – the panic that can come into our practice. I’ll check out the link Luna posted in response… As an aside an analogy for the art of relaxation in a hectic world came from watching a couple of long haired cats. Their coats (representing life situations) which might be all knotted and tangled at times but their being (representing true nature) is the embodiment of purring pure love radiating out into the world.

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