Everyone experiences Anxiety from time to time. Sometimes, it involves both physical and mental symptoms that create even more stress.
Here are 3 quick tips that can give you immediate relief:
When you’re anxious, your mind isn’t focused on NOW. It’s racing back into the past or into the future – to things that haven’t even happened yet.
The instant you realise that you are thinking negative thoughts, intentionally bring your focus back into the present – after all, that’s all that ever exists – this moment. Returning to full the awareness of NOW is really liberating because it allows you to realise that you can choose to control the focus of your thoughts.
So how do you practise mindfulness during anxious moments?
Start by controlling your breathing. Then look down on your body. Notice your clothes, your feet, and the comfort level you are experiencing at the moment. Notice any tension you feel at any part of your body. And slowly, release the tension and allow that part of you to soften.
Lastly, look around you. Notice all the details of your surroundings. When your mind starts to wander again, bring it back to the present. Don’t feel bad. It’s normal.
When anxiety-provoking moments strike, having an extra dose of laughter can be really helpful. Laughter is one simple and free tool that alleviates symptoms of anxiety and lifts your mood. When you laugh, the ‘happy hormones’ in your brain activate which gives you positive feelings.
It could be difficult to insert some laughter when you are already stressed out. So just like mindfulness, you want to intentionally make yourself feel better. Rest for a while. Watch a funny video or a comedy film. Chat with an amusing friend. Laughter is a great medicine.
put the past back in the past
Don’t let the past control you. If you hold grudges, you’re holding onto a poisonous feeling, so practice letting go and moving on. It may be a challenge but once you realise that even your worst nightmare was a massive opportunity for growth you instantly change the situation into a powerful lesson.
Healing takes time, letting go allows you to move forward with your own life, without harbouring all that negative energy you’re carrying.
Dealing with anxiety can be challenging, but give these techniques a try. Who knows – one, if not all, may ultimately free you from the unbearable world of anxiety.
Sometimes you have little, to no, control over the things that happen to you or around you.
Do you find yourself obsessively trying to gain enough control over others, or the situations you find yourself in, in a vain attempt to prevent bad things from happening?
Do you become anxious and worry about literally everything? As if over-thinking of all the worst case scenarios will somehow stop them from happening.
Neither strategies are successful in anything other than creating more stress for you.
Here are six ways to stop stressing about the things you can’t control:
Determine what you can control.
Sometimes, all you can control is your effort and your attitude. Place all your energy into the things you can control, and you’ll be much more effective.
Identify your fears.
Are you predicting a disaster? Do you doubt your ability to cope? So… what would you do if the worst case scenario came true?
You’d struggle for a while, for sure, but there’s a good chance you’re resilient enough to bounce back. Acknowledging that you can handle negative scenarios can help you focus your energy into more productive places.
Concentrate on yourself in order to influence.
To have the most influence, you need to be in control of your own behaviour. So do your best to keep a positive focussed attitude.
Also remember, don’t attempt to fix people who don’t want to be fixed.
Solve the challenge.
Focus your thoughts on ways to realistically prevent problems and you’ll increase your chances of success. Acknowledge that negative thoughts and avoidance aren’t usually that helpful.
Distract yourself for a few moments with another activity before returning refreshed and ready to solve the challenge.
Create a stress management plan.
And I don’t mean drinking too much, binge watching TV, and complaining – they’ll just create more problems for you over the long-term.
I mean participating in some pro-active stress relief strategies such as exercising, eating healthily and participating in leisure activities. Be sure you’re getting enough sleep. Make time for these activities regardless of how busy you are because the rewards are more than worth it.
Be your own cheer-leader.
By repeating a few positive healthy statements in times of stress or anger, you can help combat negative thinking. Remind yourself, “I’m stronger than I think”, “I can handle this” or “I can do it” in order to drown out that negativity.
Train your brain to think differently and you’ll begin to accept that while you can’t control every situation, you can control how you think, feel, behave in order to achieve better results.