Anxiety, in any of its forms, is experienced by its sufferers as an intense, devastating and unpredictable sensation.
Some people call it a monster. It’s an unwelcome guest that visits our mind from time to time to throw it into disarray and take control of our reality.
In addition, it’s capable of taking away our breath, our balance and our ability to feel competent in whatever we are trying to do.
Overall, anxiety reminds us that thoughts sometimes act as our true enemies.
This is something that we can discover as early as our adolescence. However, as adults, our mind still may feel like a ball that bounces between times of tranquility and times when we’re walking along the edge of an abyss.
It’s not easy to take control of nor to prevent the moments when our brain perceives a threat and triggers this intense response due to an increase in adrenaline.
Palpitations, quickening of the heartbeat, cold sweat, negativity and catastrophic thoughts tend to be the most common responses.
Today, we’re going to propose 5 strategies to help.
They’re easy to put into practice and just need a dose of willpower and sufficient perseverance. However, if you follow these tips, you’ll see results after 15 days.
1. Create new routines
Routines are effective for reducing both the appearance and impact of anxiety. They help us to feel more secure and to anticipate what might happen at any moment. Above all, they help us to distribute our time between periods of work and pleasure.
In general, some of the most complex times for people who suffer from anxiety are the main moments of the day. This is when they’re dealing with each of their responsibilities.
To handle them better, it is very helpful to start the day with some meditation or yoga exercises. This is a wonderful way to pacify and calm the mind.
In your routine, you should also establish some rest hours at the end of the day to relax. It’s ideal to go out for a walk, go swimming, or simply color mandalas or read a book if this helps you to relax.
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2. Learn to rationalize
Nobody can face their fears if they don’t know what they are or don’t identify them first.
It’s important for us to go through an adequate reflection and introspection process. In this process, we should name what worries us, what takes away our calm and what confuses us.
Bear in mind that sometimes our authentic problems camouflage themselves behind adjacent emotions, with a confusing and chaotic ball of sensations.
Sensations like “I feel angry, I’m scared, I’m angry with everyone” can hide problems like: I don’t like my body, a bad relationship hurt me, or my traumatic childhood still defines me.
It’s necessary to identify the central problem. To do this, consider keeping a journal and writing down your daily thoughts and worries. Later, you can read it over to dry and discover any recurring patterns.
3. Someone to talk to
We all need someone to talk to, to vent to, and, above all, to feel that we’re heard and understood.
It’s important to be careful about who you decide to spend time with each time that you notice the demon of anxiety starting to surround you.
Seek out someone who won’t judge you. Make sure he/she doesn’t make common mistake of telling you that “The problem is you make everything huge, you exaggerate…”
You don’t need to be judged nor have your negative emotions further reinforced.
What we’re looking for is calm and balance, for someone to help to rationalize our worries, fears and calm our obsessive thoughts.
Read also: 4 Techniques to Fight Anxiety
4. Mindfulness in everyday life
Mindfulness is a philosophy based principally on meditation.
However, it covers many more approaches that enable us to channel anxiety in a useful way, as long as we invest time and willpower.
Mindfulness teaches us to live a more present life and to be conscious of our current needs.
It connects us with the reality around us, to the “here and now.” This is where there is no need to anticipate things that haven’t yet happened, as often happens with anxiety.
Mindfulness proposes that we learn to live and eat better in a more relaxed way without other stimuli.
It teaches us to relax, to connect mind and body and to take advantage of the opportunities around us without overthinking things.
Take this opportunity to learn more about mindfulness and find ways to incorporate it into your life.
5. Phrases that I should say to myself to calm anxiety
Having a set of phrases that we can use day-to-day to center ourselves and find that place of inner balance is an excellent strategy to channel our anxiety.
Here are some simple examples:
- I’m in control. Nothing bad is going to happen. My mind is calm and my heart beats slowly and is relaxed and unhurried.
- All is well and I’m calm. I’m the owner of my mind. I’m the creator of my emotions and captain of my heart: nothing will overwhelm me.
- I feel well, nothing and nobody will take away my peace. I’m important. I love and respect myself. Now, I just need to breathe and relax.
Don’t hesitate to put this advice into practice. It will help you a lot!