The Effect of Urgency on Anxiety

“There is a positive feedback loop between the feeling of urgency and anxiety. A sense of urgency increases anxiety. At the same time, anxiety will you that everything is urgent. One problem is that many matters are deemed urgent when they are not. Technological advancements, such as email and smartphones, have accelerated life and obliterated boundaries. As a result, people have grown impatient and are unwilling to wait for even the most trivial matters. Another problem is the apparent friction between matters of urgency and importance. Even though some tasks are not urgent, they are important. Healthy habits such as preparing nutritious meals, exercising, and spending time with loved ones are not necessarily urgent. It is not the end of the world if, for one day, you skip a workout, grab a burger from a drive-thru or skip a family gathering. However, over a period of time, not tending to your health or loved ones will come at a great cost.

Distinguishing between matters of urgency and importance is an essential skill for managing anxiety and being productive. Here are some tips to help.

• Plan Ahead. Spend a few minutes to plan for the day ahead. This will help you be more intentional. Your To-Do List may contain a dozen tasks, but you can realistically complete only a few. Prioritize tasks based on their level of importance.
• Press Pause. Our hectic life taught us to be impatient and expect your immediate response. Give yourself permission to press pause before responding. People can learn to wait. You will be amazed at how often tasks are magically completed when people have to come up with solutions of their own.
• Designate Time. Being intentional with your time can help you have a greater sense of control over your day. In your calendar, reserve time for different responsibilities and communicate your availability.
• Prioritize Yourself. Self-care sounds simple but is hard to implement. Prioritize yourself by allocating uninterrupted time for activities that promote your physical and mental health.
• Have Realistic Expectations.The truth is that your To-Do List will never be complete. There are not enough hours in the day. Something will unexpectedly make its way on your list.

Remember to be fair to yourself by having realistic expectations of yourself. There is no shame if you can’t complete everything. Giving yourself some grace can be an antidote to anxiety.”

Read the whole article at Psychology Today

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