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6 Ways To Deal With Anxiety

6 Ways To Deal With Anxiety

Anxiety is arguably one of the more challenging parts of the human experience. Whether you are coping with frequent anxiety or you’re feeling particularly anxious about a situation, it can be difficult to overcome. So perhaps it is more about dealing with or managing the anxiety. Dan Garner offers six techniques you can use;

We all experience anxiety at times. Occasional anxiety is natural and manageable. Unfortunately, the busy pace of modern life leaves seven out of ten adults experiencing stress and anxiety on a daily basis. Sadly, chronic worry and anxiety can rob you of your happiness. When anxiety starts to interfere with your ability to be happy and have a functional life it’s time to take action.

There have been times in my life that I’ve let anxiety get the best of me, but with years of study and a little trial and error I’ve found the following methods to effectively conquer anxiety.

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Use Mindfulness to Understand Your Anxiety

Pay attention to your thoughts. Learn what triggers your anxiety and identify your concerns.When we identify our fears then we can question their validity and find solutions when necessary. Often worrying is wasted energy with your mind running through various doomsday scenarios. It is rarely productive.

Understand that although the things that trigger your anxiety may come from the outside world, your anxiety itself is self-generated. Your internal dialogue and thoughts are what maintain your anxiety. Listen to and identify your internal dialogue.

Write a list of your worries and fears, then decide if they are valid. If they are, then search for solutions. If not, let them go. When you hear the ‘tapes’ of fear and worry playing over and over in your mind, observe them but do not give them power. Watch them and let them go.

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Meditation

I’ve found quiet meditation to be the most important factor in dealing with anxiety. When we stay too busy or distracted then our fears or concerns lie below the surface and fester. It is important to spend a few moments every day meditating and becoming aware of our thoughts and emotions.

If we are used to being busy or preoccupied then quiet time and mindfulness can first lead to an increase in anxiety before it gets better. Unfortunately, many people stop meditating when they start to experience increased anxiety. They keep themselves busy or preoccupied to try and escape their heightened anxiety but it won’t go away. We must face ourselves and our fears if we are to get better.When you first begin (or restart) a meditation program, give it a few days. Try and push through the initial uncomfort and see if you don’t feel more calm with a daily meditation practice.

Talk to Someone

Some of my most enlightening moments have come from discussing my fears with someone else. After weeks or months of keeping it bottled up inside, I would finally bring it up in conversation and it was like a veil was lifted as I realized that either my concern was exaggerated or more easily solved than I originally thought. Just talking to someone will help.

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ry talking to a friend or family member about your problems. In some cases it may be prudent to seek a professional counsellor. Don’t let pride stop you from getting your life back.

Get Some Exercise

I regret it every time that I stop getting enough physical exercise. When I am maintaining my exercise routine I am calmer, happier, and I feel in control of my life. Exercise basically burns away the chemicals like norepinephrine and cortisol which cause stress. Vigorous exercise will also produce endorphins which enhance our sense of well being. A brisk walk or bike ride can immediately reduce stress and anxiety but to reap the full benefits exercise it should be routine. Make it a practice to exercise at least 30 minutes each day.

Get Adequate Sleep

I know, this sounds like a Catch-22. You can’t sleep because you’re worried, but your anxiety builds because you aren’t getting enough sleep.

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You must find a way to break the cycle. Make sure that you aren’t taking in too much caffeine. Perform a physical activity until you are exhausted. I personally do not like using medications, but talk to your doctor if you can’t solve the problem yourself. Proper sleep is essential to a happy and productive life.

Practice Living in the Present

When I say practice, I mean just that. Most of us spend the majority of our time thinking about the future so it can be very hard to be fully present here and now. Start by doing it for short periods of time -practice.  Take 30 minutes and sit in the sun not thinking about anything – just enjoy the sun. It’s hard, I know, but with practice you can learn to do it.  I’m now able to take entire days off from worrying or thinking about the future. It is great to just enjoy the moment or an afternoon with no worry or anxiety at all.

For quick, short term methods of lessening anxiety check out my article from last year – 51 Great Ways to Relieve Stress.If you need more help working through fear and anxiety then I highly recommend Fear: Essential Wisdom for Getting Through the Storm by Thich Nhat Hanh. It is an in-depth look at our deepest sources of fear and how to get past it and live a meaningful life. The ebook version is very affordable.

6 Tips For Dealing With Anxiety | Zen Presence

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Siobhan Harmer

Siobhan is a passionate writer sharing about motivation and happiness tips on Lifehack.

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Last Updated on May 15, 2019

How to Tap Into the Power of Positivity

How to Tap Into the Power of Positivity

As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

“Happiness cannot come from without, it comes from within.” – Helen Keller

When we are still children, our thoughts seem to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

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Just imagine then how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power! We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities. We’ll never ask that person we like out on a date because we always think we’re not good enough.

We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb. We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits. We’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head.

But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

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So…how exactly are we to achieve that?

It’s not as hard as it may seem; you just have to practice, practice, practice. Here are a few ideas on how you can get started.

1. Learn to substitute every negative thought with a positive one.

Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

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2. See the positive side of every situation, even when you are surrounded by pure negativity.

This one is a bit harder to put into practice, which does not mean it’s impossible.

You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty. If you seek it, you will find it.

3. At least once a day, take a moment and think of 5 things you are grateful for.

This will lighten your mood and give you some perspective of what is really important in life and how many blessings surround you already.

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4. Change the mental images you allow to enter your mind.

How you see yourself and your surroundings make a huge difference to your thinking. It is like watching a DVD that saddens and frustrates you, completely pulling you down. Eject that old DVD, throw it away and insert a new, better, more hopeful one instead.

So, instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

And remember: You are (or will become) what you think you are. This is reason enough to be proactive about whatever is going on in your head.

Featured photo credit: Kyaw Tun via unsplash.com

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