Anxiety leads people to zone out, a mechanism by which the mind defends itself against experiences that might be too much for our brains to handle all at once. So, here are four methods to cope with zoning out due to anxiety.
Zoning out indicates that your brain is operating on automatic pilot. For example, when you’re folding clothes or walking to work, your brain may realize that you can finish the activity without thinking about it. You then switch to default mode.
If you’re going through a terrible time in your life, such as sorrow, a traumatic breakup, or another challenging situation, you may also frequently feel prolonged spaciness or brain fog. In certain circumstances, losing track of time might operate as a kind of coping mechanism, which isn’t always a terrible thing.
When you mistakenly or repeatedly feel detached from reality at work or elsewhere, it could be worthwhile to look more closely and understand what’s happening and how to cope with it.
Read on to know more!
What is zoning out?
Have you ever questioned how you arrived home from work since you can’t recall the final fifteen minutes of your drive? Or did you begin pondering your grocery list before a dull meeting? How did you flick through our phones or watch TV without paying attention to the program’s plot?
Lowering your concentration while doing or listening to something is known as zoning out. When you zone out, it may seem you have forgotten about reality, which could also take the form of daydreaming. You can intentionally do it, use it to calm an overworked mind, or use it to cope with stress.
Although almost everyone occasionally loses attention, it may happen more frequently when you’re extremely worried. But, of course, zoning out can also occur while dealing with grief, a breakup, or other harsh life events, and some people even use zoning out as a coping mechanism, which may or may not be unpleasant.
What is the relationship between zoning out and anxiety?
The process of zoning out usually occurs outside of your awareness, though you may be aware of it if it occurs in the context of anxiety. There is a disconnect between your memory, consciousness, identity, and thoughts during the experience. In the case of anxiety, it is continuous, low-level stress that strains your nervous system and may eventually cause you to dissociate in order to protect yourself.
In other words, while your brain normally processes events (such as memories, identity, perceptions, motor function, and so on) together, when you zone out, these parts splinter, leaving you with a sense of disconnection. This could be classified as dissociation, a broad term that refers to losing attachment to many things.
Four methods to cope with zoning out.
- Be present
You can improve your awareness of what is happening in each moment by engaging in mindfulness techniques. For example, if you tend to lose focus while performing jobs that don’t involve much mental effort, this can be significant. Instead, concentrate on what you’re doing rather than letting your mind stray. Additionally helpful are breathing exercises. You may find it easier to focus your awareness on the present moment if you pay attention to each breath you take in and out.
- Keep a journal and begin to identify your triggers.
There is a reason for zoning out. It’s okay if you don’t know what that reason is right now! However, if it is affecting your life, it is critical that you work with a mental health professional to learn better coping skills and identify your triggers. Keeping a journal can help you determine some of your triggers. Because zoning out can affect your memory, writing it down ensures that when you meet with your therapist, you’ll have reference points to go back to in order to build a clearer picture of what’s been going on for you.
- Keep track of how often you zone out.
When you realize you’ve zoned out, it’s often helpful to jot down a quick note. If you don’t always know when it happens, you can enlist the assistance of someone you trust. Logging these episodes can provide insight into any patterns of mind wandering and assist you in taking notes before zoning out. You can take steps to change these patterns once you are more aware of them.
- Get enough sleep
Your body and mind can replenish while you sleep. When your brain has had a good night’s rest, it no longer needs to conserve energy by zoning out throughout the day. Meanwhile, when you don’t get enough sleep, your body releases cortisol, which can impair your memory and focus and induce brain fog.
Don’t overwhelm yourself through your healing process, little steps will lead you to your destination!
