Advertising
Advertising

7 Smart Ways To Overcome Anxiety That You Probably Haven’t Tried

7 Smart Ways To Overcome Anxiety That You Probably Haven’t Tried

Before I tell you how you can overcome anxiety, please understand this: anxiety can happen to anyone. It can attack you seemingly out of the blue, leaving you feeling vulnerable and confused. So don’t fret; I know exactly what you are going through and I know you can overcome anxiety.

Not so long ago, I had my first experience with anxiety. I am someone who has a happy outlook on life. I believe that life is too short to be sad and that I should focus on enjoying my life. So when I woke up that day with anxiety, my world fell apart. My ability to relish the moment was overpowered by a feeling of dread and self-pity.

All I wanted to do was hide away at home and be by myself. If I was around others, I would feel completely distant from them and couldn’t find a way to reconnect. My happy-go-lucky attitude had completely vanished.

There was only one thing I could think to do and that was to research every possibility to overcome anxiety. Through intensive research and testing theories, I was finally able to overpower it. Below I will share with you the best ways that you can overcome your anxiety today:

1. Realize it’s all in your head

This article was the first piece of advice that helped me to overcome anxiety. This article truly explains what anxiety is. Anxiety is when something is going on internally, usually as a result of a traumatic or painful event. You then carry forward this negativity and when this negativity is ignored, anxiety comes to life.

This is why anxiety gives you physical symptoms. Your inner voice is trying to tell you that you are hurt, that you need to stop and heal. When you aren’t listening to it, it uses physical symptoms to get your attention.

Does it scare you when you feel like you cannot breathe? Or perhaps you feel like you are going to vomit any minute? The thing to remember is it’s not real. No matter how real it feels, it is actually your mind playing tricks on you.

Advertising

One of my symptoms was my heart racing. I felt like my heart was racing so fast I would have a heart attack (and that line of thinking was not helping). But when I realized that it wasn’t real, I started to remind myself of this. When it started happening, I put a hand on my heart, only to find my heart wasn’t racing that fast at all.

So the next time an anxiety attack comes on, remember that this is just a trick from your inner consciousness. Allow yourself to pause, close your eyes and remind yourself, “I’m OK.”

2. Ask yourself what the message is

As mentioned in my previous point, anxiety is your inner consciousness trying to tell you that you are hurting. To overcome anxiety you need to find out what your inner consciousness is trying to tell you. You need to find out what the message is.

The next time you are having an anxiety attack, stop and listen. Just close your eyes, breathe and ask yourself kindly, “What’s the message?”

What is it you need to learn from this? Because this is what anxiety is, a message. A message to teach you to realize a better way of thinking, or a better attitude you can apply.

For me, I was choosing to ignore my emotions at a deeper level. I was getting on with my everyday life, ignoring the fact that I was not happy with my job, nor my home life. I wrongly chose to ignore the fact I was hurting; that I wanted a different job and that I was struggling living with my partner’s brother. With my partner’s brother being at our home all the time, I struggled to face my emotions. I felt I had no time to face them and just needed to carry on with my everyday life. I would face things when he was gone and I had my space back.

Of course, that was the wrong decision to make, because bottling up my emotions was the worst thing I could do. So when the anxiety attacks started happening more and more, I started to replace my thoughts of, “Stop, go away, I don’t have time for this,” with, “What’s the message?”

Advertising

Because that is the key. You need to focus on you, to look deep inside and ask yourself, “What is it that upsets me? What is the message I am trying to tell myself?”

3. Embrace the anxiety

You heard me right, embrace the anxiety. This might seem like a daunting task, but when you panic during an attack it only feeds the anxiety. To overcome anxiety, you must learn to embrace it.

When you have an attack, choose to be loving towards yourself. Do not start saying, “Why does this have to happen to me?” or “Leave me alone, I don’t have time for this.” Instead, be kind to yourself and say, “It’s OK, I’m listening.”

Embrace the anxiety with love and show yourself that you are there to listen. Treat yourself the same way you’d want to be treated by someone else, with love and care. Anxiety is your inner voice shouting to you, asking that you address the issues you are facing. Once you start embracing the anxiety, you will start to feel the panic fade away.

4. Take time for yourself

Now that you know what anxiety is, you need to start addressing the cause. This means that you need to take the time for yourself: to be with yourself and focus on thinking about what is going on deep inside.

This is an excellent time to use meditation to help overcome these issues. Meditation is a great method to use because it looks deeper into your soul, not just at the surface layer.

If you haven’t meditated before, you can start off with just five minutes. Set a timer, then close your eyes. Focus on taking long, deep breaths — from your stomach and not through your lungs (this deep breathing is great for coping with panic attacks). As you take deep breaths, feel your body parts relax one by one with each breath. Allow your mind to wander. Imagine you are looking at a blue sky. As your mind wanders, let the thoughts run through your mind. Imagine that each thought is drifting across the sky. Let each one drift by, but do not interact with it. Allow your mind to wander with each thought, just listening to what it says.

Advertising

The important thing is to listen to your thoughts without judgment or letting your fears take them over. When I started using meditation to overcome anxiety, I allowed my mind to start asking questions regarding my anxiety. I would kindly ask myself questions like, “What triggered my last anxiety attack?” and “What was it that scared me?” By asking these questions, I was able to follow my thoughts deeper and deeper, pinpointing the cause.

5. Force yourself out there

One of the struggles I had with anxiety was interacting with others. Being around others panicked me as I often felt disconnected from conversation, which frustrated me greatly. This meant I wanted to spend more time alone, to avoid facing these issues.

Although it is helpful in the early stages to take time for yourself, there comes a point when you need to interact again. The longer you leave it, the worse it will be.

If you find that it is a struggle to leave your home, start off small. Start by going to visit a close friend or family. Prove to yourself that you will be OK if you go out, that your fear is overrated. Once you start going out more and more, you’ll soon begin to realize that it is OK.

Additional tip: A great way to cope with anxiety attacks is to distract your mouth. Focus on sipping a drink or suck on a hard-boiled sweet. I found that this helped me calm down.

6. Talk to someone

It’s always good to talk to someone about your anxiety, as voicing it aloud can help make more sense. Talk to a close friend or family member about what you are going through.

I found that talking to my partner about it eased my mind a little. He was able to provide me with some ideas I hadn’t thought about, whilst helping me feel supported.

Advertising

And even if you don’t feel like there is anyone you can talk to, there is still plenty of support online. Just do a search for anxiety support and you’ll find many useful forums and online chats. There you can speak to many others who know what you are going through.

7. Find inspiration to overcome anxiety

My final bit of advice is to find inspiration. For me, I love Katy Perry. I love her attitude that you should enjoy life and love every moment. I love that she is always so happy and always pushes through her problems. She is a role model to me.

I used Katy Perry as my inspiration. I listened to her music, which helped lift my spirits and motivate me in overcoming my anxiety. It would help remind me that I could get through it and live a happy life again.

So find someone inspires or motivates you and use that. Use their attitude, or their music, or stories of their own struggles, and see that you can become better too.

If you don’t have someone that inspires you, then look online. Simply do a Google image search for positivity quotes and you’ll find tons of inspiring quotes. Or do a search on Lifehack for quotes and you’ll be overwhelmed with the amount of powerful quotes at hand.

 

Now you know what anxiety is and what you can do to overcome it, you are well on your way. Remember that you aren’t alone, there are many people out there dealing with anxiety too.

I truly believe you can overcome anxiety. You are stronger than you may think!

Featured photo credit: Jaque via freeimages.com

More by this author

Don't be unhappy 10 Things Unhappy People Do That You Shouldn’t Be Doing 14 Signs That You’re A Truly Beautiful Girl 40 Inspirational Quotes To Help You Get Through Tough Times Brighten up someone's day 50 Ways to Brighten up Someone’s Day Spending less leads to happiness 10 Amazing Things You Gain By Spending Less

Trending in Health

1 8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life 2 17 Weight Loss Recipes That Are Incredibly Nutritious and Super Delicious 3 How to Prevent Neck Pain from Sleeping (And Quick Fixes to Help You) 4 Do Essential Oils for Weight Loss Actually Work? 5 3 Simple Steps to Reduce Your Gut Inflammation

Read Next

Advertising
Advertising
Advertising

Last Updated on January 17, 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.

Advertising

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.

Advertising

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.

Advertising

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, take this 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.

Advertising

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

Read Next