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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 February 15, 2019

Why Is Goal Setting Important to a Truly Fulfilling Life?

Why Is Goal Setting Important to a Truly Fulfilling Life?

In Personal Development-speak, we are always talking about goals, outcomes, success, desires and dreams. In other words, all the stuff we want to do, achieve and create in our world.

And while it’s important for us to know what we want to achieve (our goal), it’s also important for us to understand why we want to achieve it; the reason behind the goal or some would say, our real goal.

Why is goal setting important?

1. Your needs and desire will be fulfilled.

Sometimes when we explore our “why”, (why we want to achieve a certain thing) we realize that our “what” (our goal) might not actually deliver us the thing (feeling, emotion, internal state) we’re really seeking.

For example, the person who has a goal to lose weight in the belief that weight loss will bring them happiness, security, fulfillment, attention, popularity and the partner of their dreams. In this instance, their “what” is weight-loss and their “why” is happiness (etc.) and a partner.

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Six months later, they have lost the weight (achieved their goal) but as is often the case, they’re not happier, not more secure, not more confident, not more fulfilled and in keeping with their miserable state, they have failed to attract their dream partner.

After all, who wants to be with someone who’s miserable? They achieved their practical goal but still failed to have their needs met.

So they set a goal to lose another ten pounds. And then another. And maybe just ten more. With the destructive and erroneous belief that if they can get thin enough, they’ll find their own personal nirvana. And we all know how that story ends.

2. You’ll find out what truly motivates you

The important thing in the process of constructing our best life is not necessarily what goals we set (what we think we want) but what motivates us towards those goals (what we really want).

The sooner we begin to explore, identify and understand what motivates us towards certain achievements, acquisitions or outcomes (that is, we begin moving towards greater consciousness and self awareness), the sooner we will make better decisions for our life, set more intelligent (and dare I say, enlightened) goals and experience more fulfilment and less frustration.

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We all know people who have achieved what they set out to, only to end up in the same place or worse (emotionally, psychologically, sociologically) because what they were chasing wasn’t really what they were needing.

What we think we want will rarely provide us with what we actually need.

3. Your state of mind will be a lot healthier

We all set specific goals to achieve/acquire certain things (a job, a car, a partner, a better body, a bank balance, a title, a victory) because at some level, most of us believe (consciously or not) that the achievement of those goals will bring us what we really seek; joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

Of course, setting practical, material and financial goals is an intelligent thing to do considering the world we live in and how that world works.

But setting goals with an expectation that the achievement of certain things in our external, physical world will automatically create an internal state of peace, contentment, joy and total happiness is an unhealthy and unrealistic mindset to inhabit.

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What you truly want and need

Sometimes we need to look beyond the obvious (superficial) goals to discover and secure what we really want.

Sadly, we live in a collective mindset which teaches that the prettiest and the wealthiest are the most successful.

Some self-help frauds even teach this message. If you’re rich or pretty, you’re happy. If you’re both, you’re very happy. Pretty isn’t what we really want; it’s what we believe pretty will bring us. Same goes with money.

When we cut through the hype, the jargon and the self-help mumbo jumbo, we all have the same basic goals, desires and needs:

Joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

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Nobody needs a mansion or a sport’s car but we all need love.

Nobody needs massive pecs, six percent body-fat, a face lift or bigger breasts but we all need connection, acceptance and understanding.

Nobody needs to be famous but we all need peace, calm, balance and happiness.

The problem is, we live in a culture which teaches that one equals the other. If only we lived in a culture which taught that real success is far more about what’s happening in our internal environment, than our external one.

It’s a commonly-held belief that we’re all very different and we all have different goals — whether short term or long term goals. But in many ways we’re not, and we don’t; we all want essentially the same things.

Now all you have to do is see past the fraud and deception and find the right path.

Featured photo credit: Unsplash via unsplash.com

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