Written by: April 28, 2024
If you struggle with low-level stress, read this:
Principle-First
Have you ever felt a persistent buzz of worry that you just can't seem to shake off?
Me too.
This “ambient anxiety” can lurk in the background like an unwelcome soundtrack to your daily life.
But what if you could turn down the volume?
In this newsletter, I’ll share a practical system for managing and reducing this low-level stress, helping you regain control and peace of mind.
SUPERHUMAN SCORING
In every edition of System Sunday, I assess the featured system across three superhuman dimensions: impact, setup, and maintenance.
Unlike your typical review, I focus on factors that influence personal growth. Get to know the evaluation system.
Impact (9.5/10)
Ambient anxiety often goes unrecognized because it's not tied to a specific fear or event. It's an accumulation of stressors and worries.
It's not about the loud, obvious moments of panic; instead, it's like a constant hum of background noise.
A sensationalized news headline, an untrue political statement, a high school classmate posting something obnoxious on social media…
This type of anxiety can lead to chronic stress, decreased productivity, and a general feeling of being overwhelmed. It subtly undermines our happiness and can chip away at our health.
Recognizing the impact is the first step towards change.
3 tips for managing ambient anxiety, here we go…
Setup (6.5/10)
1. Close Open Loops (H/T David Allen)
Open loops in our heads keep us from being present.
Take, for example, trying to remember a school or work assignment.
Instead of looping the task in your head (which causes low-level stress), write it down in a trusted place.
And if completing the task would take less than 2 minutes? Do it right then.
2. Avoid Sensationalized News
This tweet hit me hard:
Harsh truth: The news is a business that tries to make every problem your problem.
This is dangerous because our information inputs affect our mindset.
3 tips to avoid sensationalized news:
- Control your feed: Disable notifications from news apps. Mute or unfollow friends who constantly post about politics. Digital hygiene (like this) is self-care.
- Batch news consumption: Try consuming news on a weekly rather than daily cadence. You can be a conscientious citizen while protecting your mental health. (I like The Economist.)
- Choose rationally optimistic outlets: Find news outlets that don’t exploit your psychology. If you need a daily news download, try the Morning Brew.
3. Practice Mindfulness
Mindfulness helps reduce ambient anxiety by keeping you focused on the present, which calms worries about the past and future.
Mindfulness practices take many forms:
Deep breathing, walking meditation, and mindful eating (to name a few).
You’ll build self-awareness and better identify triggers of stress. Experiment and see what works for you.
Maintenance (7.0/10)
Ambient anxiety is like a weed. You'll continually need to prune your garden—by unsubscribing from negative triggers, blocking, etc.
It won't be easy. But it will be worth it.
Disclaimer: I’m not a mental health professional. Here, I’m sharing my own experience and what has worked for me. Consider therapy for managing both ambient anxiety and more severe cases. Therapy was life-changing for me to release emotional weight.
BRINGING IT HOME
Managing ambient anxiety is not about achieving a perfect state of calm; it’s about improving your ability to cope with life's uncertainties and stresses.
Every step you take is progress, and every bit of progress brings you closer to a more peaceful life. Remember, you have the power to control the narrative of your own life.
Let's dial down ambient anxiety together and tune into a life of clarity (and joy).
All systems go,
2 MORE WAYS I CAN HELP YOU
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