Advertising
Advertising

Ten Ways to Beat Stress and Anxiety

Ten Ways to Beat Stress and Anxiety

Stress and anxiety are a part of modern life and there is no way to avoid it. Therefore it pays to know how to reduce stress and anxiety in order to function as well as possible without buckling under the strain. Once you know how to manage stress, it becomes a lot easier to live with. Here are fantastic ways to alleviate stress and enjoy a more carefree existence

1. Exercise

Exercise has proven time and time again to reduce the effects of stress. The psychological benefits of exercise have a neurochemical basis. Exercise reduces levels of the body’s stress hormones such as adrenaline and cortisol and stimulates the production of endorphins which are the body’s natural painkillers and mood enhancers.

Advertising

2. Maintain a sense of humor/laugh a lot

Laughter is a powerful antidote to stress and anxiety. Nothing works faster lighten the load and help you feel more lighthearted. Humor lightens your load, inspires hope, connects you to others and keeps you grounded. Laughter boosts the immune system, relaxes the body and allows the body to release hormones known as endorphins that promote an overall sense of physical and emotional well-being. Laugh every day and stress will be minimized.

3. Watch your thinking

Thoughts lead to emotions which in turn lead to behavior. When you monitor your thinking, you alter the associated emotions and behavior. Think thoughts that work for you and you will automatically reduce stress and anxiety. We all have a tendency to work ourselves up by worrying and thinking of the worst possible scenario. This only adds to stress. Ensure that you challenge your thinking regularly. Ask yourself where the evidence is – just because you feel a certain way does not mean that it is real.

Advertising

4. Take time out – balance in life is essential

All work and no play leads to a life that is out of kilter. A lopsided life will inevitably lead to stress and anxiety. It’s important to maintain a balance and keep your eye on the bigger picture. I often remind my clients that there is only one of them yet the company that they work for will still carry on. People feel such loyalty to almost kill themselves for their employers. There is a lack of balance and perspective and it is often only once physical health problems kick in that people sit and take notice. Take preventative measures and introduce balance into your life before your health is affected.

5. Express yourself. Be assertive

When you stifle your needs and allow others to take over, this suppression can lead to increased stress and anxiety. Learn to say “no” and stop pleasing others. The more you stand up for yourself the easier it is to keep stress and anxiety in check.

Advertising

6. Maintain Perspective

When we are stressed, we tend to exaggerate the possible consequences of our situations which only makes stress and anxiety worse. Try to detach from the situation by asking yourself whether this current problem will still matter six months from now. Sometimes it helps to imagine yourself on a balcony looking down on yourself. From this detached position it is often easier to maintain perspective and remove yourself emotionally from the situation. Once you have detached, it is easier to think clearly and reduce stress and anxiety effectively.

7. Stop trying to please others

If you live your life for others, you ignore your own needs at your own peril. It is never a good idea to put other people’s needs constantly ahead of your own. This can lead to resentment and inner tension. It’s almost as if an inner toxin develops when we do not honor our own needs. This does not mean you have to be selfish but when we try to be martyrs for too long this inevitably ends up being counterproductive.

Advertising

8. Follow your own path

In order to be truly happy, it is important to know what it is that gives you that pleasant buzz. That feeling when time flies and you feel alive. Make time for those activities in life that inspire you and fill you with positive energy. Energy awareness is vital in managing stress levels. When we spend time with emotional vampires, they suck positive energy out of us. Limit your time with these people and be aware of where you get your positive energy. Fill up those coffers!

9. Love what you do

Quality of life is important if you want to reduce stress and anxiety. Common sense suggests that if you spend a large amount of your life doing things you really don’t enjoy, this will influence your mood and increase your stress levels. As far as possible, engineer a life that is full of activities that you love. Find your passion and incorporate it into your life as much as possible. Watch your self limiting beliefs and believe that “where there’s a will, there’s a way”.

10. Be selective about the news you watch or listen to

We are receptive beings and we are constantly influenced by our surroundings. Be aware of your environment and what you are exposing yourself to in terms of positive and negative energy. Often, the news can be a source of negative energy and can lead to a sense of powerlessness and hopelessness. Of course, it is a good thing to be informed about the world but be aware of the effect this has on you and if you find that you are easily influenced by others and your surroundings, limit your time watching informative programs of a negative nature.

It is a good idea to figure out what works for you and have an anti-stress strategy. Whether that’s regular exercise, achieving more of a work/leisure balance or making time to follow your passion, it’s vital to prepare a system that you can call upon when you feel frazzled. Energy awareness is key in order to reduce stress and anxiety. Limit negative energy sources (difficult people, negative media stories etc) and increase  positive energy sources (fun music, inspirational people, exercise etc) to maintain a relatively stress and anxiety free life.

More by this author

Mandy Kloppers

Mandy is a Psychologist/CBT therapist who believes getting through life is easier with a robust sense of humour.

40 Ways to Achieve Peace Of Mind and Inner Calm 15 Simple Ways To Overcome Depression And Sadness Life Truths: 17 Universal Truths We All Share 7 Ways To Stop Yourself From Being A Slave to Your Emotions good partner 20 Ways To Recognize A Good Partner

Trending in Communication

1 How to Be Patient and Take Charge of Your Life 2 What Is Self-Actualization? 13 Traits of Self-Actualized People 3 5 Smart Reasons to Start Journal Writing Today 4 5 Warning Signs That You’re a People Pleaser 5 How to Think Positive Thoughts When Feeling Negative

Read Next

Advertising
Advertising
Advertising

Last Updated on December 10, 2019

5 Smart Reasons to Start Journal Writing Today

5 Smart Reasons to Start Journal Writing Today

Here’s the truth: your effectiveness at life is not what it could be. You’re missing out.

Each day passes by and you have nothing to prove that it even happened. Did you achieve something? Go on a date? Have an emotional breakthrough? Who knows?

But what you do know is that you don’t want to make the same mistakes that you’ve made in the past.

Our lives are full of hidden gems of knowledge and insight, and the most recent events in our lives contain the most useful gems of all. Do you know why? It’s simple, those hidden lessons are the most up to date, meaning they have the largest impact on what we’re doing right now.

But the question is, how do you get those lessons? There’s a simple way to do it, and it doesn’t involve time machines:

Journal writing.

Advertising

Improved mental clarity, the ability to see our lives in the big picture, as well as serving as a piece of evidence cataloguing every success we’ve ever had; we are provided all of the above and more by doing some journal writing.

Journal writing is a useful and flexible tool to help shed light on achieving your goals.

Here’s 5 smart reasons why you should do journal writing:

1. Journals Help You Have a Better Connection with Your Values, Emotions, and Goals

By journaling about what you believe in, why you believe it, how you feel, and what your goals are, you understand your relationships with these things better. This is because you must sort through the mental clutter and provide details on why you do what you do and feel what you feel.

Consider this:

Perhaps you’ve spent the last year or so working at a job you don’t like. It would be easy to just suck it up and keep working with your head down, going on as if it’s supposed to be normal to not like your job. Nobody else is complaining, so why should you, right?

Advertising

But a little journal writing will set things straight for you. You don’t like your job. You feel like it’s robbing you of happiness and satisfaction, and you don’t see yourself better there in the future.

The other workers? Maybe they don’t know, maybe they don’t care. But you do, you know and care enough to do something about it. And you’re capable of fixing this problem because your journal writing allows you to finally be honest with yourself about it.

2. Journals Improve Mental Clarity and Help Improve Your Focus

If there’s one thing journal writing is good for, it’s clearing the mental clutter.

How does it work? Simply, whenever you have a problem and write about it in a journal, you transfer the problem from your head to the paper. This empties the mind, allowing allocation of precious resources to problem-solving rather than problem-storing.

Let’s say you’ve been juggling several tasks at work. You’ve got data entry, testing, e-mails, problems with the boss, and so on—enough to overwhelm you—but as you start journal writing, things become clearer and easier to understand: Data entry can actually wait till Thursday; Bill kindly offered earlier to do my testing; For e-mails, I can check them now; the boss is just upset because Becky called in sick, etc.

You become better able to focus and reason your tasks out, and this is an indispensable and useful skill to have.

Advertising

3. Journals Improve Insight and Understanding

As a positive consequence of improving your mental clarity, you become more open to insights you may have missed before. As you write your notes out, you’re essentially having a dialogue with yourself. This draws out insights that you would have missed otherwise; it’s almost as if two people are working together to better understand each other. This kind of insight is only available to the person who has taken the time to connect with and understand themselves in the form of writing.

Once you’ve gotten a few entries written down, new insights can be gleaned from reading over them. What themes do you see in your life? Do you keep switching goals halfway through? Are you constantly dating the same type of people who aren’t good for you? Have you slowly but surely pushed people out of your life for fear of being hurt?

All of these questions can be answered by simply self-reflecting, but you can only discover the answers if you’ve captured them in writing. These questions are going to be tough to answer without a journal of your actions and experiences.

4. Journals Track Your Overall Development

Life happens, and it can happen fast. Sometimes we don’t take the time to stop and look around at what’s happening to us at each moment. We don’t get to see the step-by-step progress that we’re making in our own lives. So what happens? One day it’s the future, and you have no idea how you’ve gotten there.

Journal writing allows you to see how you’ve changed over time, so you can see where you did things right, and you can see where you took a misstep and fell.

The great thing about journals is that you’ll know what that misstep was, and you can make sure it doesn’t happen again—all because you made sure to log it, allowing yourself to learn from your mistakes.

Advertising

5. Journals Facilitate Personal Growth

The best thing about journal writing is that no matter what you end up writing about, it’s hard to not grow from it. You can’t just look at a past entry in which you acted shamefully and say “that was dumb, anyway!” No, we say “I will never make a dumb choice like that again!”

It’s impossible not to grow when it comes to journal writing. That’s what makes journal writing such a powerful tool, whether it’s about achieving goals, becoming a better person, or just general personal-development. No matter what you use it for, you’ll eventually see yourself growing as a person.

Kickstart Journaling

How can journaling best be of use to you? To vent your emotions? To help achieve your goals? To help clear your mind? What do you think makes journaling such a useful life skill?

Know the answer? Then it’s about time you reap the benefits of journal writing and start putting pen to paper.

Here’s what you can do to start journaling:

Featured photo credit: Jealous Weekends via unsplash.com

Read Next