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7 Sure-fire Ways To Deal With Anxiety

7 Sure-fire Ways To Deal With Anxiety

All of us experience anxiety from time to time. You don’t want to automatically turn to medication, especially if your worries are temporary. Fortunately, you can do something about it using these seven sure-fire ways to dealing with anxiety.

From making a list to deep breathing, you’re bound to find something that will help curb that nervous feeling.

1. Make a List

When you have a long list of things to do, that can make anyone feel anxious. Try writing down all the things that are making your mind feel nervous, especially at night. The act of getting it down on paper can help put your mind at ease. You’ll remember what you need to do and you can check them off your list as you go.

2. Meditation

Just doing a little bit of deep breathing can calm you down immediately. Practicing a routine of daily meditation – in the morning, at night, or both – can do wonders for your anxiety levels.

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If you’ve never done this before, sit in a quiet place where you won’t be disturbed. Begin by taking 10 deep breaths. Take your time with these. You can continue taking deep breaths, or begin to focus on a single word or phrase. The word you choose can be something positive, such as “peace,” or “love,” or a phrase such as, “I am calm.” When you feel your mind wandering, gently let those thoughts go and re-focus your mind on the word or phrase you have chosen.

At first, this exercise can be difficult. But remember, the idea is just to focus on breathing. Begin by doing this for a few minutes each day, and work up to ten or fifteen minutes.

Of course, if you experience discomfort, stop immediately and do something else to help deal with your anxiety.

3. Exercise

Exercise is a proven way to reduce stress and anxiousness. You can take your worries out on the activities at hand. If you like tennis, for example, the act of hitting the ball back and forth can really help direct your anxious energy in healthful ways.

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Walking is another good activity. You can walk around the block for a short ten-minute walk, head to a park, or walk along a trail. The act of getting outside can give you room to breathe, allow you to enjoy the the sounds of nature, and otherwise enjoy some peace and quiet.

Whatever exercise you prefer, make a point in doing it regularly – that can definitely help.

4. Aromatherapy

Just the scent of lavender can help reduce stress and blood pressure. Scientists have documented its calming benefits.

Start with some lavender essential oil or incense. Dab a drop of essential oil on each temple. Sit quietly or lie down and let the aroma help to relax you.

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Lavender incense works, as well, though it’s not as potent as the essential oil and some find the smoke from the incense overpowering – just watch out for that. Light an incense stick and let the aroma fill the room. Again, sit quietly for a few moments and breathe in the scent.

5. Tea

The act of making tea is a calming process. It makes you slow down and sip. You can’t gulp a steaming drink.

Some good varieties to choose for relaxing are lavender, chamomile, or ginger. Lavender and chamomile are both calming; ginger can help calm a nervous stomach.

Pour freshly drawn water into a tea kettle and let it just get to boiling. Pour over tea bag or loose leaf tea, and let it steep until cool enough to drink. Sit in a quiet spot and turn off all noise: cell phones, music, televisions, radios, etc. Sip your tea for 20 minutes while purposefully turning your attention away from the thoughts that make your stress levels rise.

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6. Soothing Music

Turn on some soothing music. Many different genres of music exist that can help calm the mind. Classical, Zen, meditation, Native American flute music, or other similar types of soothing sounds are good choices.

If you don’t have your own music, you can find an internet radio station for this purpose, an iPod, mp4 player, or even turn it to the meditation station if you have satellite television. While listening to music, you can sit quietly or do another calm activity to help put your mind at ease: read, create art, write, etc.

7. Yoga

Head to your nearest yoga center for complete guidance on how to do this activity. You can also find videos on the internet or if you have a game console, you can purchase a yoga video. Just keep in mind that you won’t have the precise guidance that you would with a yoga instructor.

Yoga involves breathing and precise body movements that are designed to help focus the mind. You must concentrate on the movements to perform the yoga exercises correctly. As such, you shift your attention away from daily issues and onto figuring out the correct yoga position.

Reduce Your Anxiety

Some of the suggestions on this list will take more time than others on how to manage anxiety. From soothing music to meditation, you can actively address your symptoms by trying these different activities and get on with your life.

This list is not intended to diagnose any condition. It is important to remember that if these methods don’t help, or if you experience extreme discomfort or prolonged anxiety, seek the advice of a doctor.

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Cyndi Calhoun

Cyndi is a passionate writer who writes about lifestyle tips on Lifehack.

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Last Updated on September 10, 2019

7 Morning Rituals to Empower Your Day And Change Your Life

7 Morning Rituals to Empower Your Day And Change Your Life

Most of your reality is not a given. It is shaped by your expectations, beliefs and thoughts you have formed about it. A big chunk of these beliefs and expectations are encoded into habits you integrate in your daily life.

Yes, some of these habits are formed unconsciously and can be counter-productive or limiting but conversely, you can consciously form positive habits that will transform and empower your life significantly.

This is a powerful point of departure that more and more people are becoming aware of. The most common trait of highly successful people is the recognition of the power they have in co-creating their reality through changing the way they think, believe or expect their reality to be.

One of the most effective ways of changing our belief patterns is through practising and maintaining daily rituals. Ancient traditions had clearly understood the power of rituals in reinforcing habits and changing the way we see and create our reality a long, long time ago.

Once again, if you look into the life history of any highly successful individual, you will find some form of ritual in their daily routine. Some of these rituals may seem banal or eccentric but don’t be deceived by appearances. Rituals are one of the most effective self-empowering tools freely available at the practitioner’s disposal – that is, you!

Below are some the easiest yet life-changing morning rituals you can do every day. Of course, you can have your own afternoon or bed-time rituals but morning rituals are extremely effective in empowering your day since they help you charge yourself before it all starts.

1. Gratitude

Feeling gratitude and appreciation for those little signs and moments of joy happening in your life is probably one of the most overlooked or underestimated rituals. It is a perfect morning ritual to start your day on a very positive key.

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The real power of gratitude is that it makes you pick out and focus on what is working in your life – what is in tune with your being as a whole. It is selectively positive. It reinforces happiness and positivity by shedding light on those awesome things, small or big, that grace your everyday living.

Quite often, we just pick out the pain points, the problems, the bottle necks, whatever it is that is not working in our life and causing friction, anxiety and unhappiness. This is like constantly rewriting the script of your life with a negative or tragic overtone. Your subconscious mind follows faithfully that script you write whether it is a negative or positive one.

So feeling gratitude is undoubtedly an immensely empowering ritual. Start your day by being thankful for those positive things that happened the previous day or throughout the week. It could be something really petty and small. It doesn’t matter. You might be grateful for an unexpected visit from an old friend, a beautiful encounter with a kind stranger, a new opportunity or whatever it is that shines your way. Do it every morning and see what happens during the day.

Gratitude-Quotes

    2. Writing Down Your Most Important Tasks

    This is a very practical ritual. Start your day by identifying and writing down from one to three of the most important tasks you need to complete during that day. These tasks are ones which support important long term goals that are aligned to your purpose, passion or general direction in life.

    For example, if writing a book or building an online community are important long term goals which are aligned to your personal growth, then an important task for the day might be finishing off a particular page or two of the book or coming up with fresh content ideas for the online community.

    What is important with this ritual is that you identify these tasks and complete them as early in the day as possible. Of course, you will have other tasks apart from the ones you will write down but, these are tasks which can be tackled later or batched up and carried out in one go.

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    Writing down your most important tasks in the morning helps you focus your day and life according to what is essential. It helps you prioritize and manage your time better. As a result, you simplify your life by applying your focus and energy on what really counts for your overall life progress.

    3. Affirm Your Goals in Writing or Drawing

    This is similar to the previous idea but different in its application and purpose. Writing down your most important tasks of the day is a way to have a concrete structure of action to follow. Affirming your goals, on the other hand, is a very powerful way of crystallizing your vision and goals in life into your everyday mental space.

    Writing down or doodling your goals on a piece of paper helps you externalize those goals by giving them form. In return, they are reflected back in your subconscious mind and thus, reinforcing them and integrating them more wholly.

    An example of this would be writing down “I am achieving greater success in my career” or “I am becoming healthier and stronger through my exercise.” Notice the present tense being used as a way to tell yourself you are in the process already. Remember the life script we subconsciously follow? You are basically modifying the script to be applied now in the present.

    Drawing or doodling can be equally, or even more, effective  (if you are more of a visual person) as it summarizes a graphical representation of your goals. For example, if your goal is to build a new house or live in another country, you can draw the house or draw things that symbolise the country you want to live in.

    write down goals

      4. Practice Qi Gong Exercises

      According to Chinese philosophy, Qi (pronounced ‘Chee’) means the life force or energy inherent in all things;[1] and Qi Gong is the practice to cultivate and circulate that energy in your body. This may sound esoteric or complicated but actually, Qi Gong is really a set of simple exercises aimed at increasing your health and vitality.

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      There are numerous forms and practices available for free through the online media. As a morning ritual, I recommend following these simple exercises by Qi Gong master Lee Holden:

      5. Drink Hot Water with Lemon

      Simply add a slice of lemon in a glass of hot water and drink one every morning. This is a very simple ritual I follow faithfully every morning.

      Apart from being a good source of vitamin C and a great way of flushing out toxins in the morning, it balances and maintains the PH levels in the body, reduces pain and inflammation in joints and knees and helps nourishing brain and nerve cells. Here are some more benefits of drinking hot water with lemon.

      6. Rise Earlier

      The practical advantages of waking up early are obvious.

      For example, you gain more time for doing exercise such as walking, cycling or Qi Gong as suggested above. You gain more time to be with yourself to reflect, meditate or, more importantly, carry out the other morning rituals.

      So rising early can be seen as a foundation for all the other morning rituals. Many, like myself, find that they are more productive in the early hours of the day.

      Also, various studies have shown that there are many other benefits from waking up an hour or two earlier in the morning. Sleeping early and waking up early helps the body attune with the earth’s circadian rhythms thus, promoting more restorative sleep. Other curious results from such studies show, for instance, that early risers tend to be more optimistic and can anticipate and solve problems more efficiently than the norm.[2]

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      7. Listen to Uplifting Music

      Uplifting music can have a direct impact on our mood, especially in the morning. It charges us emotionally and tunes us into a more positive outlook of the day ahead.

      Most people wake up to music or listen to music as they commute to work. Very often, however, they tune in to a radio or randomly pick a playlist from their device. Being more selective and conscious of the music you listen to in the morning can have a great impact on your day and life in general.

      It’s funny how we try to choose music according to our mood. For example if you are feeling down or disappointed by something, you are more prone to listen to music that reflects that mood – for instance blues, sad songs or downtempo music. This has the effect of reinforcing that mood. What you need to do is the exact opposite and retune your mood by listening to music that beats to a different tune than that mood.

      Try to listen to more uplifting music in the morning even if, or especially if, your mood does not dictate so.

      More About Energetic Habits & Rituals

      Featured photo credit: Carli Jeen via unsplash.com

      Reference

      [1] Live Science: What Is Qi Gong
      [2] Harvard Business Review: Defend Your Research: The Early Bird Really Does Get the Worm

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