Advertising
Advertising

Five Ways to Kill Anxiety

Five Ways to Kill Anxiety

Anxiety is a dark, negative mental prison which many individuals suffer from each day. Some have feelings of anxiety every once in a while, such as when faced with stressful situations, and others have the daunting, relentless feelings every single day. Known as chronic anxiety, sufferers feel trapped with feelings of worry, sadness, low self-worth, exhaustion, and difficulty in relationships. Fortunately, there is a sliver of hope for anxiety victims by adopting specific techniques to stop it before it festers in the mind and gets out of control.

1. This Too, Shall Pass

When something occurs that causes you to become overly anxious, or if anxiety creeps in for no apparent reason, stop what you are doing and focus on your mind. Breathe in and out, deeply and slowly. Then, immediately tell yourself (out loud if you have to) that it is only temporary. Repeat this over and over again as many times as you need to in order to calm down and convince yourself of this. Think about all of the times in your life that you have been anxious and reassure yourself that you have always been just fine in the end. Do not attempt to ignore the anxiety; acknowledge the feelings you are having and tell yourself that you are going to be okay.

Advertising

2. Focus on your Inner Being

Learn about anxiety and what it entails by asking your healthcare professional, counselor, or by researching credible sources. Doing so will greatly benefit you when anxiety begins to rear its ugly head. When you are suddenly faced with a circumstance that jolts your anxiety into high gear, you will be more prepared to deal with the physiological changes so they do not spiral out of control.  Knowing what to do when this happens beforehand will allow you to face an abrupt period of anxiety.  Learn about deep breathing methods, self-talk strategies, and other forms of immediate relief and see what works for you when anxious moments begin.

3. Self-Talk and Affirmations

Never underestimate the power of positive self-talk and affirmations. These are a few ways many people effectively deal with any anxiety issues they face. Reading positive affirmations and reciting positive self-talk, repeatedly, to yourself can work wonders. When adopted as a useful tool, they work instantaneously to bring a sense of calm in many situations. Finding quotes that pertain to specific situations and writing them down, downloading them through an app on your phone, or even by sticking Post-It notes in places where they are easily seen, will remind you of how to think about daily challenges. Life is hard for many people, and finding ways to deal with the stress is purely based on an individual level.

Advertising

One of the effective ways many people choose to deal with stress is to look into the meaning of the things that initially resulted in the rising stress level. At any given moment, you can choose to be stressed or you can choose to be empowered. You can allow stress to destroy you, or you can let it help you grow. You can choose to feel grateful, by first learning and understanding that you don’t need an excuse to feel good. As Tony Robbins says, “You can feel good for no reason“.

4. Get Healthy

Seemingly obvious, getting healthy is, for some people, also difficult to do.  Many people that have constant anxiety may have specific vices that may not be so healthy to help mask the problem. These may make anxiety worse or only help temporarily. Eating healthy foods, getting plenty of sleep, and exercising will go a long way in terms of controlling anxiety. Foods rich in vitamin B, such as beef, chicken, leafy greens, nuts, and citrus fruits can help keep anxiety at bay. Keeping yourself hydrated with plenty of fresh water each day can help as well.

Advertising

5. Get your Zzzzzzz’s

For many anxiety sufferers, getting a good night’s sleep may seem an impossible task. Many people who suffer from this illness tend to stay up late, thus allowing an overtired body and mind to become more susceptible to anxious thoughts the next day. With the many healthy sleep methods out there, as well as the plethora of strategies for good sleep that are available from your health professional, it can be a reality.  Being awake and alert throughout the day can ease anxiety and help you think much more clearly and realistically.

Anxiety can be debilitating for many, and educating yourself, finding what works for you, in keeping yourself armed with certain techniques can help you remain proactive and able to fight any unnecessary, negative feelings that creep into your mind. Empowering yourself with these methods can help you keep your anxiety under control and lead you to a more productive, healthy, and happy life.

Advertising

Featured photo credit: woman-happiness-sunrise-silhouette via pixabay.com

More by this author

Beth Hedrick

Freelance Writer

lady with camera 5 Common Photography Mistakes and How to Fix Them lady with camera on beach What to Look for When Choosing a Camera for Travel Man Playing Hang Drum Four Ways Listening to Hang Drums can Improve your Well-Being Golfing in Thailand Five Stunning Golf Courses in Thailand bus travel in Kerala 4 Dependable Ways to Get Around Kerala

Trending in Brain

1 How to Build Strategic Thinking Skills for Effective Leadership 2 How to Avoid Binary Thinking and Think More Clearly 3 7 Ways to Improve Focus And Memory (Backed By Science) 4 Brain Training: 12 Fast, Fun Mental Workouts 5 What Is Unconscious Bias (And How to Reduce It for Good)

Read Next

Advertising
Advertising
Advertising

Published on July 29, 2020

How to Build Strategic Thinking Skills for Effective Leadership

How to Build Strategic Thinking Skills for Effective Leadership

Have you been thinking of how you can be a more strategic leader during these uncertain times? Has the pandemic thrown a wrench at all your carefully laid out plans and initiatives?

You’re not alone. The truth is, we all want some stability in our careers and teams during this disruptive pandemic.

However, this now requires a bit more effort than before and making the leap from merely surviving to thriving means buckling down to some serious strategic thinking and maintaining a determined mindset.

Is There a Way to Thrive Despite These Disruptions?

Essentially – yes, although you need to be willing to put in the work. Every leader wants to develop strategic thinking skills so that they can enhance overall team performance and boost their company’s success, but what exactly does it mean to be strategic in the context of the times we live in?

If you happen to be in a leadership position in your organization right now, you are most probably navigating precarious waters given the disruptions caused by the pandemic. There’s a lot more pressure than before because your actions and decisions will have a much greater impact these days not just on you, but also to the people who are part of your team.

Companies often bring me in to coach executives on strategic thinking and planning. And while pre-pandemic I would usually start by highlighting the advantages of strategic thinking, nowadays, I always begin these Zoom coaching sessions by driving home the point that this pandemic has now made strategic thinking not just an option but an absolute must.

Advertising

Assessing and making plans through the lens of a good strategy might require significant work at first. Nevertheless, you can take comfort in the fact that the rewards will far outweigh the effort, as you’ll soon see after following the 8 strategic steps I have outlined below.

8 Steps to Strategic Thinking

As events unfold during these strange times, you’re bound to feel wrong-footed every now and then. Being a leader during this pandemic means preparing for more change not just for you, but for your whole team as well.

As states and cities go through a cycle of lockdowns and reopening, employees will experience the full gamut of human emotions in dizzying speed, and you will often be called on to provide insight and stability to your team and workplace.

Strategic thinking is all about anticipation and preparation. Rather than expending your energy merely helping your company put out fires and survive, you can put the time to better use by charting out a solid plan that can protect and help you and your company thrive.

Take the following steps to build solid initiatives and roll out successful projects:

Step 1: Step Back, Then Set the Scope

One of the things that leaders get wrong during their first attempt at strategic thinking is expecting that it is just another item on a checklist. The truth is, you need to take a good, long look at the bigger picture before anything else. This means decisively prioritizing and stepping away from tasks that can be delegated to others. Free up your schedule so you can focus on this crucial task at hand.

Advertising

Then, proceed with setting the scope and the strategic goals of the project or initiative you plan to build or execute. Ask yourself the bigger question of why you need to embark on a particular project and when would be the right time to do so.

You need to set a timeline as well, anywhere from 6 months to 5 years. Keep in mind that your projections will deteriorate the further out you go as you make longer-term plans.

For this reason, add extra resources, flexibility, and resilience if you have a longer timeline. You should also be making the goals less specific if you’re charting it out for the longer term.

Step 2: Make a List of Experts

Make and keep a list of credible people who can contribute solid insight and feedback to your initiative. This could range from key stakeholders to industry experts, mentors, and even colleagues who previously planned and rolled out similar projects.

Reach out to the people on this list regularly while you work through the steps to bring diverse insight into your planning process. This way, you will be able to approach any problem from every angle.

Bringing key stakeholders into this initial process will also display your willingness to listen and empathize with their issues. In return, this will build trust and potentially pave the way for smoother buy-in down the line.

Advertising

Step 3: Anticipate the Future

After identifying your goals and gathering feedback, it’s time to consider what the future would look like if everything goes as you intuitively anticipate. Then, lay out the kind and amount of resources (money, time, social capital) that might be needed to keep this anticipated future running.

Step 4: Brainstorm on Potential Internal and External Problems

Next, think of how the future would look if you encountered unexpected problems internal and external to the business activity that seriously jeopardize your expected vision of the future. Write out what kind of potential problems you might encounter, including low-probability ones.

Assess the likelihood that you will run into each problem. To gauge, multiply the likelihood by the number of resources needed to address the problem. Try to convert the resources into money if possible so that you can have a single unit of measurement.

Then, think of what steps you can take to address these internal and external problems before they even happen. Write out how much you expect these steps might cost. Lastly, add up all the extra resources that may be needed because of the different possible problems and all the steps you committed to taking to address them in advance.

Step 5: Identify Potential Opportunities, Internal and External

Imagine how your expected plan would look if unexpected opportunities came up. Most of these will be external but consider internal ones as well. Then, gauge the likelihood of each scenario and the number of resources you would need to take advantage of each opportunity. Convert the resources into money if possible.

Then, think of what steps you can take in advance to take advantage of unexpected opportunities and write out how much you expect these steps might cost. Finally, add up all the extra resources that may be needed because of the different unexpected opportunities and all the steps you committed to taking to address them in advance.

Advertising

Step 6: Check for Cognitive Biases

Check for potential cognitive biases that are relevant to you personally or to the organization as a whole, and adjust the resources and plans to address such errors.[1] Make sure to at least check for loss aversion, status quo bias, confirmation bias, attentional bias, overconfidence, optimism bias, pessimism bias, and halo and horns effects.

Step 7: Account for Unknown Unknowns (Black Swans)

To have a more effective strategy, account for black swans as well. These are unknown unknowns -unpredictable events that have potentially severe consequences.

To account for these black swans, add 40 percent to the resources you anticipate. Also, consider ways to make your plans more flexible and secure than you intuitively feel is needed.

Step 8: Communicate and Take the Next Steps

Communicate the plan to your stakeholders, and give them a heads up about the additional resources needed. Then, take the next steps to address the unanticipated problems and take advantage of the opportunities you identified by improving your plans, as well as allocating and reserving resources.

Finally, take note that there will be cases when you’ll need to go back and forth these steps to make improvements, (a fix here, an improvement there) so be comfortable with revisiting your strategy and reaching out to your list of experts.

Conclusion

A great way to deal with feelings of uncertainty during this pandemic is to anticipate obstacles with a good plan – and a sure road to that is practicing strategic thinking.

In the coming months and years, you’ll need to continue navigating uncharted territory so that you can lead your team to safe waters. Regularly doing these 8 steps to strategic thinking will ensure that you can prepare for and adapt  to the coming changes with increasing clarity, perspective, and efficiency.[2]

More on Thinking Smarter

Featured photo credit: JESHOOTS.COM via unsplash.com

Reference

Read Next