To loosen the grip of anxiety, try some active problem solving.

In a shaky economy, there are far better ways to cope with fear and anxiety than engaging in unhealthy habits. Yet many Americans do just that—for example, fueled by worries over money, work, and job stability, many current smokers say they’re responding by smoking more each day, and others are delaying quitting.

What’s a more satisfying and effective response? Consider these suggestions from Judith M. Bardwick, Ph.D., author of One Foot Out the Door: How to Combat the Psychological Recession That’s Alienating Employees and Hurting American Business.

• Aim to gain control. “You’ll feel worse when you have the feeling you’re powerless to control your life,” Bardwick insists. “The question is, what exists within your life that can give you a greater sense of control?”
• Convert formless fear into something specific. A general state of anxiety has no shape or form to it; it can pervade your life and make it hard to get out of bed in the morning, while leaving you powerless to find solutions.

  However, once you identify just what you’re afraid of—for example, an upcoming performance review or a seemingly impossible deadline— you’ll find it much easier to respond proactively.

• Try to get all the facts. Information gives you tools for taking control. For example, find out what market forces and other business realities may be pressuring your employer to downsize parts of the business but develop others. When juggling multiple projects, break them down into smaller tasks and interim deadlines.
• Prioritize. What tasks are most important in the job at hand? What can be done right away, and what can wait? When in doubt, ask your supervisor.
• Engage in active problem solving. As you work on solving a specific problem, you’ll find that your anxiety level falls. Choose three tasks, Bardwick suggests, and as you complete each task, check it off your list.
• Become indispensable. If you worry about losing your job, find out what skills and knowledge could make you a more valuable employee. To acquire them, go to school, attend professional meetings, read publications, or get a coach.
• Broadcast your value. Make sure the right people at work know the facts about your contributions. If you don’t tell them, they may never know.
• Gain confidence and resilience. These two qualities will help you be less fearful and more productive in a threatening economy.

  “There are always setbacks in life,” Bardwick says. “Sometimes you have to experience failure so you’ll learn not to be afraid of it.

  “Don’t flee from tasks that present something of a challenge to you, but at the same time don’t try to jump into the deep end of the pool if you don’t know how to swim,” she says. “The objective is for you to succeed most of the time, and therefore build confidence and resilience through multiple experiences.”

• Realize it’s up to you. “Nobody is going to care as much about your future as you do,” Bardwick explains. “Take the initiative to work on making things better and use your knowledge to create options for yourself.”

Whatever you do, don’t panic when faced by real or imagined threats. The trick is to get yourself out of anxiety mode by taking control.

“Anxiety only generates more anxiety,” Bardwick says. “You must convert free-floating anxiety into specific problems so you can start engaging in active problem solving. By becoming more at ease, confident, and resilient over time, you’ll be functional in a changing environment. That’s the only way to succeed in these challenging times.”

Polly Turner spoke with Judith M. Bardwick, Ph.D., a clinical professor of psychiatry at the University of California, San Diego, and author of One Foot Out the Door. Amacom, 2008, $24.95.

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