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5 Simple Steps to Overcoming Anxiety

5 Simple Steps to Overcoming Anxiety

Tight chest, shortness of breath, racing thoughts, do any of these feelings sound familiar to you? Believe it or not 40 million Americans suffer from a mental illness, including anxiety.

Everyone encounters stress at one point or another in their lives, dealing with anxiety, however, is a completely different story. I have personally struggled with this issue for the better part of my adult life. I have learned many techniques to overcome this issue and I am happy to walk you through the 5 simple ways for you to overcome anxiety.

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1. The Foundation

Lets start with the basics, why are you feeling anxious? I want you to grab a paper and pen, and I want you to write down a list of everything that makes you anxious in your life. Is work a main cause? Family, or money? Write all of these down and read them over 10 times. I want you to feel anxious, have your mind fully process those trigger points so that you can understand where the anxiety is coming from, and when you can expect it to happen.

2. Understanding

Understanding your anxiety is one of the most important steps to getting better. Remember that list I had you make? Take a look at it again and start from the top. I want you to understand what key points about your anxiety create the problems. Are you feeling stressed about something coming up at work? Maybe a promotion that you are competing for? That can definitely cause some unsettling feelings and nervousness. Understand that what you are feeling, 40 million people are also feeling too, and that you are not just a number in a statistic. Understand that this issue in your life will pass and you will beat it.

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3. Tackling Anxiety

Now let’s get to the best part, tacking anxiety. We are going to confront our issues head on. The best way you can achieve this is to pick one daily occurrence where you feel anxiety the most. The moment where you know you are about to freak out. When this moment happens I want you to take a minute, step back, look over the situation as if you were above your own body, and ask yourself this one important question “will I remember this in a week, a month or a year from now?” Really take a look at why you are feeling the way you are, does this moment of panic really matter? I mean there are better things to worry about than this right? If you agree to all of this, than you are almost there my friend.

4. Acceptance

Now that you have managed to complete 3 steps to overcoming anxiety, you are now ready to move on to step 4, acceptance. Anxiety is unfortunately something that will affect you for the rest of your life, because you are human. Living with this illness is nothing to be ashamed about, but something you can look back on one day and feel proud that you overcame it. When a situation approaches you in a moment of stress, take a breath, accept that you have anxiety, don’t ignore it, and try to deal with the situation as rationally as you can. Trust me you will feel a world of a difference once you can manage your emotions.

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5. Keeping Busy

Now that you have understood the 4 steps to overcoming anxiety, it’s time for a closure to this article. So without further adieu, my most important tip of the post, keeping busy. That’s right, I said it, keep busy. Take up a hobby, learn to write, try out for a sports team, learn to draw, take up a new course at a school anything to tap into your inner self. Distracting your mind is half the battle, and if you are doing something to replace the negative thinking you are well on your way.

I overcame my anxiety by completing the above 5 steps. I really put myself in awkward situations, situations where I know I did not want to be, I stepped out of my comfort zone and I achieved some amazing goals along the way.

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The ride was certainly not easy, and everyday is always going to be a struggle, but by following these 5 steps and really taking yourself into consideration first is the key to overcoming anxiety.

So much of our time has been kidnapped by this illness called anxiety and it’s time we put a stop to it. Just by clicking on this post you have made a step in the right direction so for that I am proud.

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Last Updated on July 16, 2019

7 Ways to Get Rid of Negative Energy and Become Positive

7 Ways to Get Rid of Negative Energy and Become Positive

Negativity affects ourselves and everyone around us. It limits our potential to become something great and live a fulfilling, purposeful life. Negativity has a tangible effect on our health, too. Research has shown that people who cultivate negative energy experience more stress, more sickness, and less opportunity over the course of their lives than those who choose to live positively.

When we make a decision to become positive, and follow that decision up with action, we will begin to encounter situations and people that are also positive. The negative energy gets edged out by all positive experiences. It’s a snowball effect.

Although negative and positive thoughts will always exist, the key to becoming positive is to limit the amount of negativity that we experience by filling ourselves up with more positivity.

Here are some ways to get rid of negativity and become more positive.

1. Become Grateful for Everything

When life is all about us, it’s easy to believe that we deserve what we have. An attitude of entitlement puts us at the center of the universe and sets up the unrealistic expectation that others should cater to us, our needs, and our wants. This vain state of existence is a surefire way to set yourself up for an unfulfilled life of negativity.

People living in this sort of entitlement are “energy suckers”–they are always searching for what they can get out of a situation. People that don’t appreciate the nuances of their lives live in a constant state of lacking. And it’s really difficult to live a positive life this way.

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When we begin to be grateful and appreciate everything in our lives–from the small struggles that make us better, to the car that gets us from A to B every day–we shift our attitude from one of selfishness, to one of appreciation. This appreciation gets noticed by others, and a positive harmony begins to form in our relationships.

We begin to receive more of that which we are grateful for, because we’ve opened ourselves up to the idea of receiving, instead of taking. This will make your life more fulfilling, and more positive.

2. Laugh More, Especially at Yourself

Life gets busy, our schedules fill up, we get into relationships, and work can feel task oriented and routine-driven at times. Being human can feel more like being a robot. But having this work-driven, serious attitude often results in negative and performance oriented thinking.

Becoming positive means taking life less seriously and letting yourself off the hook. This is the only life that you get to live, why not lighten up your mood?

Laughter helps us become positive by lightening our mood and reminding us not to take life so seriously. Are you sensitive to light sarcasm? Do you have trouble laughing at jokes? Usually, people who are stressed out and overly serious get most offended by sarcasm because their life is all work and no play.

If we can learn to laugh at ourselves and our mistakes, life will become more of an experiment in finding out what makes us happy. And finding happiness means finding positivity.

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3. Help Others

Negativity goes hand in hand with selfishness. People that live only for themselves have no higher purpose in their lives. If the whole point of this world is only to take care of yourself and no one else, the road to a long-term fulfillment and purpose is going to be a long one.

Positivity accompanies purpose. The most basic way to create purpose and positivity in your life is to begin doing things for others. Start small; open the door for the person in front of you at Starbucks or ask someone how their day was before telling them about yours.

Helping others will give you an intangible sense of value that will translate into positivity. And people might just appreciate you in the process.

4. Change Your Thinking

We can either be our best coach or our best enemy. Change starts from within. If you want to become more positive, change the wording of your thoughts. We are the hardest on ourselves, and a stream of negative self talk is corrosive to a positive life.

The next time you have a negative thought, write it down and rephrase it with a positive spin. For example, change a thought like, “I can’t believe I did so horribly on the test–I suck.” to “I didn’t do as well as I hoped to on this test. But I know I’m capable and I’ll do better next time.”

Changing our self-talk is powerful.

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5. Surround Yourself with Positive People

We become most like the people that we surround ourselves with. If our friend group is full of negative energy-suckers and drama queens, we will emulate that behavior and become like them. It is very difficult to become more positive when the people around us don’t support or demonstrate positive behavior.

As you become more positive, you’ll find that your existing friends will either appreciate the new you or they will become resistant to your positive changes. This is a natural response.

Change is scary; but cutting out the negative people in your life is a huge step to becoming more positive. Positive people reflect and bounce their perspectives onto one another. Positivity is a step-by-step process when you do it solo, but a positive group of friends can be an escalator.

6. Get into Action

Negative thoughts can be overwhelming and challenging to navigate. Negativity is usually accompanied by a “freak-out” response, especially when tied to relationships, people and to worrying about the future. This is debilitating to becoming positive and usually snowballs into more worry, more stress and more freak-outs.

Turn the negative stress into positive action. The next time you’re in one of these situations, walk away and take a break. With your eyes closed, take a few deep breaths. Once you’re calm, approach the situation or problem with a pen and pad of paper. Write out four or five actions or solutions to begin solving the problem.

Taking yourself out of the emotionally charged negative by moving into the action-oriented positive will help you solve more problems rationally and live in positivity

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7. Take Full Responsibility, Stop Being the Victim

You are responsible for your thoughts.

People that consistently believe that things happen to them handicap themselves to a victim mentality. This is a subtle and deceptive negative thought pattern. Phrases like “I have to work” or “I can’t believe he did that to me” are indicators of a victim mentality. Blaming circumstances and blaming others only handicaps our decision to change something negative into something positive.

Taking full responsibility for your life, your thoughts and your actions is one of the biggest steps in creating a more positive life. We have unlimited potential within to create our own reality, change our life, and change our thoughts. When we begin to really internalize this, we discover that no one can make us feel or do anything. We choose our emotional and behavioral response to people and circumstances.

Make positive choices in favor of yourself.

“Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habit. Watch your habits; they become character. Watch your character; it becomes your destiny” ― Lao Tzu

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Featured photo credit: Brooke Cagle via unsplash.com

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