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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.

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      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.

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        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.

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          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.

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            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.

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              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.

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                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.

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                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.

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                    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

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                      Adrien Feudjio Temgoua

                      Transformational Leader | Charismatic Speaker | Inspirational Writer

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                      Last Updated on September 20, 2018

                      How to Stay Calm and Cool When You Are Extremely Stressful

                      How to Stay Calm and Cool When You Are Extremely Stressful

                      Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

                      If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

                      1. Breathe

                      The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

                      • Take five deep breaths in and out (your belly should come forward with each inhale).
                      • Imagine all that stress leaving your body with each exhale.
                      • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

                      Feel free to repeat the above steps every few hours at work or home if you need to.

                      2. Loosen up

                      After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

                      Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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                      3. Chew slowly

                      Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

                      Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

                      Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

                      4. Let go

                      Cliche as it sounds, it’s very effective.

                      The thing that seems like the end of the world right now?

                      It’s not. Promise.

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                      Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

                      Letting go isn’t easy, so here’s a guide to help you:

                      21 Things To Do When You Find It Hard To Let Go

                      5. Enjoy the journey

                      Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

                      Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

                      6. Look at the big picture

                      The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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                      Will this matter to me…

                      • Next week?
                      • Next month?
                      • Next year?
                      • In 10 years?

                      Hint: No, it won’t.

                      I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

                      Stop agonizing over things you can’t control because you’re only hurting yourself.

                      7. Stop demanding perfection of yourself

                      You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

                      Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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                      8. Practice patience every day

                      Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

                      • The next time you go to the grocery store, get in the longest line.
                      • Instead of going through the drive-thru at your bank, go inside.
                      • Take a long walk through a secluded park or trail.

                      Final thoughts

                      Staying calm in stressful situations is possible, all you need is some daily practice.

                      Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

                      Featured photo credit: Brooke Cagle via unsplash.com

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