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3 Anxiety Reduction Tools That Will Work Today (#2 May Surprise You)

3 Anxiety Reduction Tools That Will Work Today (#2 May Surprise You)

Are you looking for anxiety reduction ideas that really work? Anxiety and stress are related to sleep deprivation, dissatisfaction at work and in relationships, physical ailments such as headaches, and many more struggles that are common today. If you are coping with stress or anxiety, you may be searching for ways to improve your mood, experience more joy and hope, and feel more comfortable or confident in your day-to-day life.

Long-term strategies like psychotherapy, mindfulness practices, and prioritizing overall health are quite effective for managing anxiety and reducing its negative impact. While it’s vital to invest in yourself with ongoing processes like those listed above, there are also ways to relieve anxiety and stress that you can use to get results right now.

These three tools can be used today to relieve stress and improve your quality of life.

1. Get Into The Moment for Anxiety Reduction

Anxiety and stress take you hostage with thoughts about the past or future – taking you out of the present moment. You may notice that you try to control things by over-planning, over-analyzing, or obsessing over details.

Time thinking about the future will disconnect you from what your needs, thoughts, and feelings are right now. This is stressful for your brain and body to maintain. Bringing yourself back to your awareness of the present moment allows you to feel in control of yourself, rather than spinning in circles trying to plan a way to control something in your external world.

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Here is a three-step challenge that you can use now to orient your mind and body in the present moment:

1. For a moment or two try to do nothing but breathe.

2. Look down at your body. Notice the color of your clothes, the comfort level of the chair you’re sitting in, and the way your chest moves as you breathe. Take your hands away from the computer, and rest them on your lap.

3. Look around you. Notice the detail about the things that are in your space. Try to observe without judging anything as good or bad. When your mind starts to wander, bring it back to focusing on this article – and this article alone.

2. Practicing Forgiveness for Anxiety Reduction

Have you heard that a grudge hurts you more than it hurts the other person? It’s better for your own health to forgive someone else instead of holding onto anger. Practicing forgiveness is also a way of releasing fear, anxiety, and stress! Forgiving someone else is allowing yourself to have a new experience – not necessarily of that person (let’s face it, sometimes we need to cut ties), but of the world and people in general.

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Anxiety wants you to make negative assumptions about people and future experiences, convincing you that you’re being protected from more pain by assuming the worst. Forgiving will keep you open to new and better things.

Anxiety and stress are also linked to perfectionism. You may be convinced that you’re being responsible and dedicated when in fact you are carrying a heavy burden of doubt and negativity around with you as you try to accomplish tasks. Forgiving yourself sets you free from the burden of perfectionism, allowing you to accomplish more with more joy.

Here are two ways to practice forgiveness right now:

1. Take a moment to think of someone or something that you have been unable to forgive. Even if it’s not yet true, say aloud “I forgive you.” Practice it a few times, and try again tomorrow, until you are able to release yourself from the pain.

2. Think of a time that you tend to be critical of yourself. Is it difficult for you to allow yourself to make mistakes? Write yourself a note saying that you accept and forgive the mistake. Again, say it aloud to yourself: “I forgive you.”

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3. Use Laughter and Joy for Anxiety Reduction

Laughter releases healing chemicals in the brain that bring relief. It also opens up the possibility to have a new experience in the moment. Novelty experiences, even small ones, are vital for daily stress management. Laughter can also help you experience an emotional connection with another person and help you create a positive memory.

In addition, connection with others is a key component to relief from anxiety symptoms, partially because experiencing frequent fear and stress can be isolating. Connecting through laughter (even via text message!) may break you out of a negative thought process. So, how can you bring some laughter, humor, and connection into your life today?

Here are three ways you can bring humor into your life right now:

1. Do something kind for a friend or acquaintance. It can be anything from sending a link to a funny video, writing a letter of gratitude, or taking time out of your day to help her. Look for the humor in a situation that might otherwise cause you to worry.

2. Do something today that is completely outside of your comfort zone. Put on music and dance, sign up for a martial arts class, or start up a conversation with a total stranger. Did you jump in and practice each example, or were you embarrassed, doubtful, or afraid?

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3. Anxiety may try to stop you from giving these tools a legitimate try. Go for it anyway! You may surprise yourself with what you are able to experience and achieve.

How will you incorporate these tools into your life today?

Featured photo credit: Ryan McGuire via gratisography.com

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anxiety reduction 3 Anxiety Reduction Tools That Will Work Today (#2 May Surprise You)

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Last Updated on September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

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