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How to Create an Anxiety-Reducing strategy

HomeWellnessHow to Create an Anxiety-Reducing strategy

Reaching a worry less state of mind is quite a feat these days when we live in constant uncertainty. Even if it sounds like your own mission impossible, it is possible to live without worry and reduce anxiety. All of us are anxious in one way or another because we have so much on our plates. If your daily sources of anxiety are debilitating and not motivational, you need to create an anxiety-reducing everyday strategy.

Deep breathing

anxiety

This is something you can do anytime and anywhere even when you’re sitting at your office desk and you receive an annoying email. Most of us take shallow breaths during the day either way. Taking a few minutes to take proper inhales and slowly exhale can do you good both regarding stress and anxiety and general wellbeing. Close your eyes and focus on inhaling slowly and feel how the air moves from your lungs to your stomach. Exhale slowly and imagine it also takes all your worries away.

Embrace positive distractions

Positive distractions can lift your mood and distract you from your worries and anxiety inducing thoughts. You can distract yourself easily with a hobby and benefit from it twofold. Hobbies are basically a mental exercise. They boost our creativity and divert our thoughts. The best strategy out of a work-related anxiety is through reading, crafting or even playing video games. Try painting by watching an online tutorial and create something unique for your living room.

Spend time outside

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Sometimes we forget how some fresh air and the beauty of nature can flip the switch in our minds and heal our souls. When you surround yourself with greenery or any other color that is associated with nature, you will boost your positive energy and reduce negative emotions. You can even try walking barefoot to practice grounding and hug a tree or two to feel happier by releasing happy hormones. So, next time you feel down, step outside, and take a walk and be in the present moment.

Acceptance as a coping mechanism

Accept the fact that some things are out of your control. They just are and stressing over them won’t change a thing. If the day is rainy, instead of feeling down because of it accept it as something you have no control over. Just dress accordingly and bring your favorite umbrella with you. You can spend all your energy on trying to change things you can’t control. Or, you can accept it and move on living your life and focus your energy on things you have influence over.

Daily laughing session against anxiety

In the era of the internet and collection of funny videos online, it has never been easier to welcome humor. A good laughing session is just a few searches and clicks away. A proper laughing session will help you be in the now, present and attentive to your surroundings. You won’t think about your stresses and worries when you reduce both mental and physical tension by laughing your heart out.

Stop negative thought patterns

In order to stop yourself from getting lost in your negative self talk you need to be aware of it first. Catch yourself every time you think something negative. Notice this change in your behaviour and stop it. The only way to stop it is to change your thought pattern and change your negative self talk into a positive one. Try to replace these thoughts with the truth. 

It might take time to learn how to reframe your thoughts but the effort will be worth it. Make a list of things you’re proud of and that you’re grateful for despite those things you wish you achieved and accomplished but still havent. This will help you break the negative thought or self talk pattern and reduce the anxiety.

Regular exercise

Any type of physical exercise and especially weight training can help decrease anxiety, stress and make you feel better. Apart from reducing negative effects of anxiety, exercise also keeps you healthy, fit and strong. 30 minutes of vigorous exercise at a gym or at home with some Cyberfit equipment, can reduce symptoms of anxiety and stress. After a few weeks of consistent workouts, you’ll embrace the positive effects of exercise and reach out to it whenever you need to unwind.

Work on your psychological well being

Basically, anything non-work related falls into the self care category and it’s beneficial to your mental wellbeing. If work is the major reason behind your anxiety, then you need to get lost in activities that boost your psychological well being. Start by limiting screen time and work related notification, because work shouldn’t spill into your free time. Journaling, meditating, breathwork, solving puzzles and other activities can calm you down and boost your positive energy.

Communicate with Stranger

Strangers can help end your stress levels. We often have a preconceived notion that strangers are dangerous, scary, and unkind. But the reality is that you can find some of the nicest people in the world from a new city or a new country.

Sometimes, talking to strangers on  webcam chat can provide you with a sense of belonging, whether they are from your own country or not. It is always a good idea to make friends with people who share your interests and values.

Ask for help

Lastly, seeking professional help might be the best decision you’ve made in 2020. If you get easily anxious it means that you’re easily overwhelmed by the state of affairs. This, in turn, negatively impacts your mood, performance and health. So, maybe you should talk to someone who will listen to you without waiting for their turn to just speak. A mental health professional will listen and guide you in the right direction.

We hope these 9 small steps will find a way into your own anxiety-reducing strategy. Even if you pick up only one of these activities and commit to it long term, you’ll see how your mind will be free of all your worries. Find a slot in your day for a worry-free activity and the quality of your life will surely plummet.

pearls of wisdom
Mianna
Mianna
Mianna is a passionate writer currently living and dreaming in Europe. She is a strong believer that both mental and physical fitness go hand in hand, you can’t have one without the other.

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