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15 Useful Ways To Manage Anxiety

15 Useful Ways To Manage Anxiety

Living with anxiety can be challenging at times – what appears to be simple tasks become almost impossible to do.

Some people may choose to take medication, while others are hesitant about this. Does it work? What if I become addicted? Talking with your doctor is a great way to find a solution that suits your circumstances.

Fortunately there are alternatives for managing anxiety for those who don’t take medication, and with many strategies to choose from you will likely find something which can help make a difference to your day-to-day life.

1. Acknowledging your anxiety

This is an important step which you cannot avoid. Right now you have to admit that you are struggling with your anxiety, and know that it is OK – your mental illness does not define you. Say things like “I’m just feeling anxious” and “I’ve got through this before”. Accept it for what it is.

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2. Avoid anxiety-triggering foods

From here on caffeine is your enemy and it must be avoided. Helpful changes to your diet include reducing your intake of coffee, alcohol and fast food. Instead try consuming food high in Tryptophan, as this is known for having a positive effect on the mind and body. This would include consuming more oats, bananas and nuts.

3. Take a break from social media

Sometimes it picks us up. Other times it puts us down. Social media can be a trigger for anxiety so a detox from time to time may be beneficial. Prove to yourself that you can do it.

4. Listen to music

Music has the ability to make us not feel so alone even when our mind and body is telling us otherwise. There are many videos on YouTube, like this one for example, which are designed to reduce feelings of stress and anxiety.

5. Write it all down

Whenever your anxiety is at its highest, write down what you think could be triggering this in just a few words. Also, write down the things that make you feel calm. Then go back to it and read what you have written – use it for guidance.

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6. Talk to someone you know well

Talking to someone who understands what you are going through, whether it’s over the phone or person, will keep you calm and focused. Just talking in general can make it feel like a weight has been lifted.

7. Exercise

Studies suggest that regular exercise may help relieve you of your anxiety symptoms, whether it’s a 20 minute walk or a 5 minute workout. It all makes a difference.

8. Rearrange your room

It’s a good idea to keep things organised as this creates some kind of structure in your life, and structure is associated with a calm body and mind.

9. Pet an animal

Dog, cat, micro pig – it doesn’t really matter. Studies show that your pet can be the key to reducing tension and improving your mood. This is the ideal therapy for any animal lover.

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10. Read a book

A good book has the ability to heal us, and it’s the perfect escape from reality. In fact, even reading for just 5 minutes daily can decrease levels of anxiety.

11. Relax in the bath

Soaking in the bath reduces tension in our muscles and helps us to relax both physically and mentally.

12. Baking

The process of baking can be both soothing and uplifting.

13. Be creative

Anything that requires you to focus your attention on something other than your anxiety such as drawing, making a bracelet or solving a puzzle is the best distraction and it will give you a sense of accomplishment.

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14. Singing

Singing is a way to express ourselves and sometimes it’s good to let it all out.

15. Reward yourself

It’s important to give yourself a ‘pat on the back’ whenever you make progress towards managing your anxiety. This is the encouragement that you need in order to tackle your anxiety for good.

Featured photo credit: Flickr via flickr.com

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Last Updated on April 8, 2020

Why Assuming Positive Intent Is an Amazing Productivity Driver

Why Assuming Positive Intent Is an Amazing Productivity Driver

Assuming positive intent is an important contributor to quality of life.

Most people appreciate the dividends such a mindset produces in the realm of relationships. How can relationships flourish when you don’t assume intentions that may or may not be there? And how their partner can become an easier person to be around as a result of such a shift? Less appreciated in the GTD world, however, is the productivity aspect of this “assume positive intent” perspective.

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Most of us are guilty of letting our minds get distracted, our energy sapped, or our harmony compromised by thinking about what others woulda, coulda, shoulda.  How we got wronged by someone else.  How a friend could have been more respectful.  How a family member could have been less selfish.

However, once we evolve to understanding the folly of this mindset, we feel freer and we become more productive professionally due to the minimization of unhelpful, distracting thoughts.

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The leap happens when we realize two things:

  1. The self serving benefit from giving others the benefit of the doubt.
  2. The logic inherent in the assumption that others either have many things going on in their lives paving the way for misunderstandings.

Needless to say, this mindset does not mean that we ought to not confront people that are creating havoc in our world.  There are times when we need to call someone out for inflicting harm in our personal lives or the lives of others.

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Indra Nooyi, Chairman and CEO of Pepsi, says it best in an interview with Fortune magazine:

My father was an absolutely wonderful human being. From ecent emailhim I learned to always assume positive intent. Whatever anybody says or does, assume positive intent. You will be amazed at how your whole approach to a person or problem becomes very different. When you assume negative intent, you’re angry. If you take away that anger and assume positive intent, you will be amazed. Your emotional quotient goes up because you are no longer almost random in your response. You don’t get defensive. You don’t scream. You are trying to understand and listen because at your basic core you are saying, ‘Maybe they are saying something to me that I’m not hearing.’ So ‘assume positive intent’ has been a huge piece of advice for me.

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In business, sometimes in the heat of the moment, people say things. You can either misconstrue what they’re saying and assume they are trying to put you down, or you can say, ‘Wait a minute. Let me really get behind what they are saying to understand whether they’re reacting because they’re hurt, upset, confused, or they don’t understand what it is I’ve asked them to do.’ If you react from a negative perspective – because you didn’t like the way they reacted – then it just becomes two negatives fighting each other. But when you assume positive intent, I think often what happens is the other person says, ‘Hey, wait a minute, maybe I’m wrong in reacting the way I do because this person is really making an effort.

“Assume positive intent” is definitely a top quality of life’s best practice among the people I have met so far. The reasons are obvious. It will make you feel better, your relationships will thrive and it’s an approach more greatly aligned with reality.  But less understood is how such a shift in mindset brings your professional game to a different level.

Not only does such a shift make you more likable to your colleagues, but it also unleashes your talents further through a more focused, less distracted mind.

More Tips About Building Positive Relationships

Featured photo credit: Christina @ wocintechchat.com via unsplash.com

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