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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 November 15, 2018

Success In Reaching Goals Is Determined By Mindset

Success In Reaching Goals Is Determined By Mindset

What do you think it takes to achieve your goals? Hard work? Lots of actions? While these are paramount to becoming successful in reaching our goals, neither of these are possible without a positive mindset.

As humans, we naturally tend to lean towards a negative outlook when it comes to our hopes and dreams. We are prone to believing that we have limitations either from within ourselves or from external forces keeping us from truly getting to where we want to be in life. Our tendency to think that we’ll “believe it when we see it” suggests that our mindsets are focused on our goals not really being attainable until they’ve been achieved. The problem with this is that this common mindset fuels our limiting beliefs and shows a lack of faith in ourselves.

The Success Mindset

Success in achieving our goals comes down to a ‘success mindset’. Successful mindsets are those focused on victory, based on positive mental attitudes, empowering inclinations and good habits. Acquiring a success mindset is the sure-fire way to dramatically increase your chance to achieve your goals.

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The idea that achieving our goals comes down to our habits and actions is actually a typical type of mindset that misses a crucial point; that our mindset is, in fact, the determiner of our energy and what actions we take. A negative mindset will tend to create negative actions and similarly if we have a mindset that will only set into action once we see ‘proof’ that our goals are achievable, then the road will be much longer and arduous. This is why, instead of thinking “I’ll believe it when I see it”, a success mindset will think “I’ll see it when I believe it.”

The Placebo Effect and What It Shows Us About The Power of Mindset

The placebo effect is a perfect example of how mindset really can be powerful. In scientific trials, a group of participants were told they received medication that will heal an ailment but were actually given a sugar pill that does nothing (the placebo). Yet after the trial the participants believed it’s had a positive effect – sometimes even cured their ailment even though nothing has changed. This is the power of mindset.

How do we apply this to our goals? Well, when we set goals and dreams how often do we really believe they’ll come to fruition? Have absolute faith that they can be achieved? Have a complete unwavering expectation? Most of us don’t because we hold on to negative mindsets and limiting beliefs about ourselves that stop us from fully believing we are capable or that it’s at all possible. We tend to listen to the opinions of others despite them misaligning with our own or bow to societal pressures that make us believe we should think and act a certain way. There are many reasons why we possess these types of mindsets but a success mindset can be achieved.

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How To Create a Success Mindset

People with success mindsets have a particular way of perceiving things. They have positive outlooks and are able to put faith fully in their ability to succeed. With that in mind, here are a few ways that can turn a negative mindset into a successful one.

1. A Success Mindset Comes From a Growth Mindset

How does a mindset even manifest itself? It comes from the way you talk to yourself in the privacy of your own head. Realising this will go a long way towards noticing how you speak to yourself and others around you. If it’s mainly negative language you use when you talk about your goals and aspirations then this is an example of a fixed mindset.

A negative mindset brings with it a huge number of limiting beliefs. It creates a fixed mindset – one that can’t see beyond it’s own limitations. A growth mindset sees these limitations and looks beyond them – it finds ways to overcome obstacles and believes that this will result in success. When you think of your goal, a fixed mindset may think “what if I fail?” A growth mindset would look at the same goal and think “failures happen but that doesn’t mean I won’t be successful.”

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There’s a lot of power in changing your perspective.

2. Look For The Successes

It’s really important to get your mind focused on positive aspects of your goal. Finding inspiration through others can be really uplifting and keep you on track with developing your success mindset; reinforcing your belief that your dreams can be achieved. Find people that you can talk with about how they achieved their goals and seek out and surround yourself with positive people. This is crucial if you’re learning to develop a positive mindset.

3. Eliminate Negativity

You can come up against a lot of negativity sometimes either through other people or within yourself. Understanding that other people’s negative opinions are created through their own fears and limiting beliefs will go a long way in sustaining your success mindset. But for a lot of us, negative chatter can come from within and these usually manifest as negative words such as can’t, won’t, shouldn’t. Sometimes, when we think of how we’re going to achieve our goals, statements in our minds come out as negative absolutes: ‘It never works out for me’ or ‘I always fail.’

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When you notice these coming up you need to turn them around with ‘It always works out for me!’ and ‘I never fail!’ The trick is to believe it no matter what’s happened in the past. Remember that every new day is a clean slate and for you to adjust your mindset.

4. Create a Vision

Envisioning your end goal and seeing it in your mind is an important trait of a success mindset. Allowing ourselves to imagine our success creates a powerful excitement that shouldn’t be underestimated. When our brain becomes excited at the thought of achieving our goals, we become more committed, work harder towards achieving it and more likely to do whatever it takes to make it happen.

If this involves creating a vision board that you can look at to remind yourself every day then go for it. Small techniques like this go a long way in sustaining your success mindset and shouldn’t be dismissed.

An Inspirational Story…

For centuries experts said that running a mile in under 4 minutes was humanly impossible. On the 6th May 1954, Rodger Bannister did just that. As part of his training, Bannister relentlessly visualised the achievement, believing he could accomplish what everyone said wasn’t possible…and he did it.

What’s more amazing is that, as soon as Bannister achieved the 4-minute mile, more and more people also achieved it. How was this possible after so many years of no one achieving it? Because in people’s minds it was suddenly possible – once people knew that it was achievable it created a mindset of success and now, after over fifty years since Bannister did the ‘impossible’, his record has been lowered by 17 seconds – the power of the success mindset!

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