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Published on October 31, 2018

How to Help Anxiety When Life Is Stressing You Out

How to Help Anxiety When Life Is Stressing You Out

Feeling stressed or anxious? Then you’re not alone. In the UK, according to a new survey from the Mental Health Foundation, 74% of people have at some point felt so stressed that they felt overwhelmed or unable to cope.[1] In the US, that figure is slightly higher with 79% of Amercians who feel stress sometimes or frequently during their day.[2]

The terms ‘Stress’ and ‘Stress Management’ and ‘Stress Relief’ now receive up to 1million monthly searches on google. The most common causes of stress involve work pressure, lack of time, financial stress, children, health, relationships, and political climate.

Stress will make you feel anxious, it also causes you a number of physical health problems.

Given the potential impacts of prolonged stress, learning ways of managing, reducing, and preventing stress can be important tools for mental and physical health and wellbeing.

Here are 16 actions you can take to help anxiety caused by your stressful life:

1. Spend More Time Gardening

Researchers have shown that spending time in your garden will boost your mood and lower your stress and anxiety.[3] By spending half an hour a week tending to plants or vegetables in your garden can reduce feelings of tension and fatigue, leaving people less prone to anger and depression.

When you’re feeling stressed and looking for something to get you out of bed in the morning, head to your garden and spend some time tending to your plants.

If you don’t have an outside garden think about creating a mini herb garden for your kitchen or balcony.

2. Take up Yoga

Yoga is great for improving flexibility and strengthening our core. But it is also fantastic for inducing feelings of calm and improving your heart health, if you do it regularly. By spending 15 minutes a day, you could reduce your blood pressure by as much as 10%.

In a recent study by Canadian researchers, they found that, among people being treated for high blood pressure, those who spent 15 minutes five time a week in quiet relaxation, saw no improvement to their condition.[4] However, those who stretched for the same time experienced a 5% drop in blood pressure, and those who practiced deep breathing saw a 7% drop.

3. Celebrate Small Wins

When we pursue our goals and view our daily successes, we have two options:

  • Look at how far you’ve come, what you’ve achieved and celebrate success every day (Growth Mindset)
  • Look at how far away you are from the goals you have in life and feel more anxious and stressed because you haven’t achieved what you want (Gap Mindset)

With the Growth Mindset, you will always be making progress, your confidence and capabilities will grow every day.

Rather than worrying about doing everything perfectly and comparing yourself to others, a major source of stress and anxiety, you are focused on staying on the path and daily growth.

Try this:

At the end of every day, write down 3 things that you achieved that day. It could be big or small. The point is that you made progress, even if it was just a little step.

4. Take up Meditation

Meditation can improve physical health, boost the immune systems and increase our ability to cope with stress.

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Dr. Elizabeth Hoge, assistant professor of psychiatry at Harvard Medical School, says mindfulness meditation is perfect for reducing anxiety both short- and long-term:[5]

“People with anxiety have a problem dealing with distracting thoughts that have too much power … You might think ‘I’m late, I might lose my job if I don’t get there on time, and it will be a disaster!’ Mindfulness teaches you to recognize, ‘Oh, there’s that thought again. I’ve been here before. But it’s just that–a thought, and not a part of my core self.'”

Meditation can help improve our attention and concentration, improve our self-control and give us greater overall psychological well-being.

By meditating for just 10-15 minutes per day, it can help reduce stress hormone levels, increasing serotonin, and strengthening your ability to let go of thoughts that don’t serve you.

You can download a meditation app such as Headspace to help you, work with a meditation partner or just give it a go, and see how it helps you.

5. Just Breathe

A powerful way to stay centered and to counteract the physical effects of anxiety and stress is to focus on your breathing.

If your breathing becomes shallow and chest-centered, then breathing deeply or “belly breathing’ can help by lowering cortisol and signalling to your nervous system to rest.

Learn these 5 breathing exercises for anxiety to calm anxiety quickly.

6. Exercise Regularly

Maintaining a regular exercise plan can provide relief for many of the symptoms of stress and anxiety.

Exercise can enhance our mood, increase energy levels, give us goals to focus on, improve motivation, challenge us and improve the quality of our sleep. Exercise allows our muscles to move, it encourages blood flow and gets us breathing a lot deeper.

Try any racket sport, going to the gym, HIIT training, boxing or more mind-body activities such as tai-chi or Pilates.

The point is to get your body moving and find an exercise activity that works for you. This may be doing something by yourself, in a room of people or part of a team. Pick something that fits you.

7. Detach Yourself from Work

Do you feel overcommitted at work? Do you struggle to switch off from work when you get home?

If you feel overwhelmed with time pressures at work and struggle to switch off when you get home, you are more likely to additional stress and anxiety.

It is essential to unplug daily and create healthy boundaries upon yourself that separate your work and home life.

Detaching yourself from work can be hard if your jobs are highly stressful, demanding and all consuming. But to ensure you are productive at work and fully present when you are at home, it’s crucial. It can help create less work fatigue and procrastination, build better work-life balance and improve mental health.

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If you don’t detach from work, it’s much easier for you to be more distracted, burned-out and increase feelings of stress. Your sleep, happiness and general sense of wellbeing will also be affected.

8. Disconnect from Technology

When you make yourself available to everyone 24/7, you can expose yourself to numerous stressors.

Forcing yourself to take a break from technology can help. This includes taking a break from your phone and taking a break from email.

Technology enables constant communication and often the expectation that you are always available.

It is difficult to enjoy a stress-free moment outside of work when an email or message can change your train of thought and get you thinking about work.

Constant notifications on your phone also don’t help. We take a look at what our friends and network are doing, often, because we don’t want to miss out. That fear of missing out can cause anxiety – what have I missed? It also creates a lot of stress when we start comparing our lives to those of others.

Create your own path and take a break from the technology.

9. Practice Daily Intentions

The art of practicing daily intentions can be a powerful way of managing and reducing stress. It can be as simple as stating what you want to happen that day or writing down at the start of each day what you feel grateful for.

I write down 3 things I’m grateful for as well as my weekly and 90 day goals. I share these with others to gather support and stay positive.

Gratitude brings together positive emotions like joy, contentment and hope and gives your mind a positive boost.

10. Declutter Your Home and Work Space

Excessive clutter can be a symptom and cause of stress and anxiety.

Your home and work environment can often be an external representation of what’s happening internally. It can overload your sense and your mind.

If something is cluttered, it’s very difficult to focus and it can feel like there are a million things to do, scattering your thoughts.

Clutter can distract, weigh you down and can create stress in your life. This clutter can also include the relationships that take up lots of time and energy, don’t really go anywhere and cause you more stress than joy.

So, start small and focus on different areas at a time. When I started decluttering, my first focus was my office and then I moved into my home.

Although it might feel worse before it gets better, committing to and taking small steps can pay big dividends.

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11. Find Someone to Talk To

When there are lots of stresses and anxieties in your life, one of the best things you can do is reach out and talk with someone.

When you share your concerns or feelings with someone, it can help relieve some of the stress or anxiety you feel.

It starts with choosing someone you can trust, someone who gets you and can validate you.

So, call a trusted friend, family member, colleague or mentor and just talk.

You can also create a group of people going through similar feelings of stress or anxiety. Just like with a Mastermind group for business owners comes together to collaborate, learn and support each other, explore creating a similar group.

12. Read More

When was the last time you sat alone with a good book?

Reading is one of those activities that we do on our own and can help us escape from the daily stresses of life.

This could be a book to help you increase your wisdom, or learn something new, or a piece of fiction to transport you away from daily anxieties and stresses.

In addition to the learning benefits, reading also improves the connectivity between our brain cells, lowering the risk of neurodegenerative diseases.

13. Start Walking More

Have you ever taken a walk to clear your mind? Walking is something you should be doing every day. It boosts your mental and physical health and there are numerous studies out there that advises walking to remove stress and anxiety.

Walking also helps you think more clearly. During the day, you are inundated with information and it can be difficult to just get some time away to process our thoughts. Walking helps.

Some of my best ideas, for example, come from taking a simple 15-20-minute walk and letting my mind process everything that’s going on.

To amp up the benefits of walking, try visiting a forest or some woods and taking a nice long stroll through nature. This surrounding can calm the mind.

At the end of your walk, you could find somewhere with an inspiring view and just sit quietly for a few minutes. This gives you a real sense of perspective and can create a sense of awe, creating higher levels of oxytocin.

14. Start Journaling

Writing down positive emotions and thoughts can help to reduce stress and anxiety. This is one of the simplest techniques you can use for stress management, as you can assign a small amount of time to it, and it is hugely enjoyable.

Journaling can help you work through your anxious feelings as well as highlight the positive things that are happening in your life.

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By spending just 5 minutes a day journaling, you can examine both anxious and positive thoughts. Write down how you’re feeling, and explore how you can change your mind-set around the things that are causing you to be stressed.

Journaling is also beneficial simply by giving you somewhere to get all of the thoughts from your mind down onto paper. A space to analyze, a place to ask questions and a place to empower.

Another good use for your journal is to express gratitude for what you have. Every day, write down three things you are grateful for. This could be a person, something that happened to you, your environment, anything.

The point is to focus on appreciation. Try doing this for 7 days to see if it creates more positive feelings.

15. Take up Knitting

This may seem a bit left field but stay with me. Knitting is actually really beneficial for a healthy mind and body. Taking up knitting as a hobby can reduce depression and anxiety, as well as slow down the onset of dementia.

According to Knit for Peace, a network of 15,000 knitters in the UK,[6]

“There is an enormous amount of research showing that knitting has physical and mental health benefits, that slows the onset of dementia, combats depression and distracts from chronic pain.”

A 2007 study from Harvard Medical School’s Mind and Body Institute, found that knitting lowers heart rate, by an average of 11 beats per minute and creates an “enhanced state of calm” similar to yoga.[7]

16. Get More Sleep

I’ve written before about the Benefits of Sleep and The Importance of Sleep Cycles on Productivity and Health. If you’re experiencing stress in your life, chances are that you might be struggling to fall or stay asleep at night.

Your anxious worry about life and its problems may keep your brain from settling down, and the disruption of sleep is likely to keep you feeling more on edge the next day.

Getting enough sleep and mood are closely connected. Not getting enough sleep on a regular basis can cause irritability and stress.

Getting the right amount of sleep (7-8 hours) can enhance well-being and set you up for a purposeful, productive day.

The quality of our sleep directly affects the quality of our daily life and can affect mental sharpness, productivity, emotional balance, creativity, and physical vitality.

Start focusing on getting a better night’s sleep.

The Bottom Line

These 16 tips can help you reduce anxiety and stress. Some will work better than others, whilst others can be incorporated together into your daily life.

Try them. See which ones make a real difference in your business and life. If they work, share the knowledge with someone in a similar position.

Featured photo credit: Claudia via unsplash.com

Reference

More by this author

Mark Pettit

Mark Pettit is a Business Coach for ambitious entrepreneurs and business owners who want to achieve more by working less.

How to Effectively Manage a Heavy Workload at Work Why You Suffer from Constant Fatigue and How to Deal with It The 5 Most Important Things in Life You’ll Probably Regret Not Pursuing 11 Tactics on Increasing Brain Power, Memory, and Motivation How to Help Anxiety When Life Is Stressing You Out

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Last Updated on January 15, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, go to my website (find my website here in my profile) and take the smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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