Advertising
Advertising

10 Simple Ways To Quiet Your Anxiety

10 Simple Ways To Quiet Your Anxiety

Anxiety is a psychological behaviour most often characterized by certain criteria such as easy loss of attention, lack of self-control, and even lack of a retentive memory. Many individuals who have this disorder find it difficult to recognise it as an illness. From the few who suffer only 20% are diagnosed and treated. If you have any of the above listed characteristics of anxiety you may want to consider using one of these 10 simple ways to quiet it.

1. Sort your emails by priority

Opening your mailbox and seeing +1000 emails can increase your anxiety as you will find it difficult to know where to start. You can avoid this from happening by adjusting your mailbox setting to priority first.

    2. Build a To-do list

    Having a written or typed to-do list takes heavy information out of your brain. This can significantly help free you from building stressful moments such as when we forget something important we need to do.

    Advertising

      3. Relocate and Free your desk/office

      The state and surrounding of your office space directly affects the state of your mind. Freeing and organizing your office space can help you calm down when looking for files and subsequently help you to get annoyed less. Also, if your office is located in an area where there is high traffic you may find it difficult to concentrate on an activity. Moving your desk to face the wall will definitely help you focus more.

      office

        4. Write down your ideas

        A person with anxiety disorder can become very irritated when inspired as this causes a lot of neurological stress. A good way to avoid this tension is by writing your ideas in a memo either on a piece of paper or in your phone.

        Advertising

        writeideas

          5. Do not procrastinate; instead, breakdown the task

          Procrastinating can build stress and definitely aggravate your anxiety. A simple way to solve this issue is to breakdown the task and do the minimum subtask required to start the main task. This will relieve your mind of any form of breakdown.

          task

            6. Have deadlines for each milestones

            After breaking down your tasks into subtasks, it is always a good idea to have a bigger picture of the whole task and define a certain date when it must be completed. You may want to select the end of a music playlist or a seminar to represent your deadline. This will build a structure frame of mind and also avoid unnecessary daily stress thus highly reduce your anxiety.

            Advertising

            Stress_of_Deadlines

              7. Use a calendar

              Using a calendar can ease on your anxiety as well as enhance your organizational skills. Set events and reminders for things that have to be done. Place the calendar widget display on your  phone’s home screen and make sure the task reminder titles are relatively aggressive to urge you do them.

              simple_calendar_widget_1-630x465

                8. Grab a stress ball or grip-strengthener

                A stress ball lets you transfer aggression to an inert object and helps you feel better. Another small way to quiet anxiety is by using grip-strengthener when you feel you have to move around during a meeting or in a classroom.

                Advertising

                Grip-Strengthener

                  9. Close all social media distractions

                  The least thing you want when doing a serious task is receiving a notification from facebook or any other social media website. Resisting such call can be very challenging at times and more often than not raises our anxiety as well as our curiosity. This can be mitigated by using a social media blocker called Self Control to keep you on track for a certain time frame.

                  03--Pomodoro-Timer-dla-Mac-iPhone-i-iPad-macosworld-ru

                    10. Take short breaks

                    When focusing for too long on a particular task, you brain may get drained and you will be unable to think and solve trivial issues. This will build stress and subsequently anxiety as you will be feeling uncomfortable with the situation. Nonetheless, here is the good news, taking a break with your colleagues once in a while to refresh and reboot your brain can go a long way to quiet anxiety once and for all.

                    SabrinaZolkifi-Jul2014-friends-colleagues-coffee-shutterstock

                      Featured photo credit: www.medicaldaily.com via images.medicaldaily.com

                      More by this author

                      Adrien Feudjio Temgoua

                      Transformational Leader | Charismatic Speaker | Inspirational Writer

                      10 Simple Ways To Quiet Your Anxiety 10 Excellent Foods To Heal A Sore Throat You Didn’t Know About

                      Trending in Health

                      1 The Top Fad Diets That Are Actually Worth the Hype 2 20 Easy and Healthy Breakfast Recipes for Rush Mornings 3 5 Simple Ways to Relieve Stress Effectively 4 10 Easy Ways To Practice Mindfulness 5 3 Reasons Why Mental Health Is So Important

                      Read Next

                      Advertising
                      Advertising
                      Advertising

                      Last Updated on May 21, 2020

                      The Top Fad Diets That Are Actually Worth the Hype

                      The Top Fad Diets That Are Actually Worth the Hype

                      You have probably seen enough fad diets to last a lifetime. Many have become popular overnight and left just as quickly.

                      Some fad diets, though, have actually passed the test of time and are making some headway in the nutritional world.

                      Outlined below are four fad diets that are actually beneficial for your health and wellness. Read on to find out why you should consider adopting one (or more) of these healthy eating styles today.

                      An important concept you should keep in mind is to disregard the term “diet” as it is typically used. The word diet implies the idea of restriction and removal. Instead, think of the word diet in this context as a healthy eating lifestyle.

                      Let’s take a look at some of these healthy eating lifestyles that have been categorized, by no fault of their own, as fad diets.

                      1. The Paleo Diet

                      The paleo diet, or ancestral eating, is simply eating the way your paleolithic ancestors would have up to 10,000 years ago, or when the agriculture age began.

                      The advantage now is you don’t have to do this in a loin cloth, unless you want to… The focus of this diet is proteins, vegetables, some fruits, nuts and seeds and some healthy fats.

                      In the paleo diet, there aren’t any grains, starchy carbohydrates, sugars, or dairy.

                      Advertising

                      How Your Health Can Change With Paleo

                      The paleo diet is a good way to keep your blood sugar under control. It can also have a positive effect on type 2 diabetes, and can lower your risk of cardiovascular disease.

                      With this healthy eating lifestyle, people have also achieved good weight loss results and boast improved energy levels. [1]

                      It’s not just what’s in the paleo diet that’s important, it’s what’s NOT in it. There aren’t any processed and manufactured foods, junk foods, artificial ingredients or chemical additives.

                      Paleo is a way of eating that gets you more in tune with your body and, therefore, can provide a lot of benefits.

                      2. Whole30

                      The Whole30 diet is relatively new and owes its popularity to social media and the #Whole30 Instagram hashtag that allowed people to share and broadcast their success with the diet.

                      With Whole30 you are taking 30 days and focusing on nutritious whole foods such as meats, nuts and seeds, seafood, eggs, vegetables, and fruits.

                      During the month you are eliminating:

                      Advertising

                      • sugar
                      • alcohol
                      • legumes
                      • grains
                      • dairy
                      • soy

                      Whole30 is similar to paleo, but it goes a bit further eliminating sweeteners such as honey or maple syrup.

                      At the end of the 30 days, you strategically reintroduce those eliminated foods back into your diet to discover any possibility of health consequences from them or even potential food allergies.

                      Finding Out How Food Impacts You

                      Most people eat the same things so often and may not realize that certain foods are causing health consequences, as they’ve become accustomed to feeling lethargic and run down.

                      With Whole30 you get the chance to see how these foods may have a negative impact on your body. You’ll also reset your taste buds, which may have become desensitized from processed and artificial “foods” and excess salt.

                      This diet will help you regain your love of food… in a healthy way!

                      3. The Mediterranean Diet

                      The Mediterranean diet has been at the top of the list as a very effective diet for some time now.

                      For people in countries like Italy or Greece, this has simply been a normal way of life–along with higher activity levels, sunlight exposure, proximity to water, and lower stress.

                      Advertising

                      With the Mediterranean diet, the focus is on heart-healthy foods. It looks like this:

                      • Fruits & vegetables
                      • Whole grains
                      • Legumes & nuts
                      • Replacing butter with olive oil
                      • Using herbs and spices instead of salt
                      • Eating fish and poultry at least twice a week
                      • Moderate amounts of red wine

                      Help Your Heart & Overall Health With A Mediterranean Diet

                      Information from the Mayo Clinic shows that this diet reduces heart disease and lowers your “bad” LDL cholesterol. Studies involving 1.5 million people demonstrated that the Mediterranean diet was associated with a reduced risk of cardiovascular mortality, along with overall mortality. [2]

                      With all these benefits, this is definitely a “fad diet” that’s worth the hype.

                      4. The Alkaline Diet

                      The alkaline diet is about changing the foods you eat so that you put your body into an alkaline state and out of an acidic state. When your body is too far on the acidic side it can result in a condition called acidosis. This can lead to issues in your body such as upset stomach, breathing difficulties, headaches, weakness and, fatigue. In extreme cases, it can result in shock, coma, or death.

                      The goal is to get your body in a more alkaline state, which results in overall better health. The focus is on including alkaline boosting foods such as fruits, nuts, vegetables, and legumes. You’re also wanting to reduce acidic foods such as low quality beef and poultry, dairy, eggs, grains, and alcohol.

                      Pros & Cons With The Alkaline Diet

                      The benefits that come from this way of eating is that reduction in inferior quality foods, processed items and alcohol. You may feel improved energy levels, mental clarity and even better joint health.

                      Advertising

                      People also report weight loss but again this may come from the reduction in calories from junk and processed foods but this is not a bad thing at all.

                      One con with this diet is that the pH value of the food you eat might not have an impact on blood pH, as your body is able to balance this pretty well on a day-to-day basis.

                      Follow These Fads for Better Health and Wellness

                      There can be a danger in categorizing things as a fad diet because fads come and go. People are always looking for the next big thing or a quick fix.

                      The four examples above buck that status quo. These diets, though mainstream, actually can give you benefits and aren’t going to go away anytime soon because they work.

                      What makes these diets special is that they boast real whole foods and the eliminate processed and manufactured junk.

                      The Big Takeaway:

                      Whatever way you choose to eat, the focus needs to be on whole unprocessed foods. Look for the cleanest, local and most natural things you can find for the benefit of your overall health and wellness. Your body and mind will thank you.

                      Featured photo credit: Dan Gold via unsplash.com

                      Reference

                      Read Next