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How To Manage Anxiety (With No Suggestions Of Medication And Meditation!)

How To Manage Anxiety (With No Suggestions Of Medication And Meditation!)

It’s a shocking statistic that one in four of us will at some point this year suffer a mental health issue, and amongst those, depression and anxiety are the most common disorders.

In a GB survey, 1 in 6 adults had experiences some form of “neurotic health problem” … in the previous week In fact, 1 in 10 of us will develop a specific form of anxiety that will be considered disabling.  According to the Anxiety and Depression Association of America, anxiety disorders are the most common illness in the USA, affecting 18% of the population – that is 40 million adults! What is shocking about these statistics is the fact that this is such a high percentage of the general population. What’s even more shocking is the number of people that do not speak about it or seek the right help to make it better. Sticking a plaster on it will cover the wound from public view, sure. But it doesn’t heal. And unfortunately these social plasters that we are using to mask our anxiety often come in the form of alcohol, smoking, comfort eating and the like. Unfortunately whilst this creates a good façade, putting on a wonderful show to others that everything is fine, it doesn’t stop the worry and the helpless feeling of anxiety.

What is anxiety???

According to Anxiety UK,

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“anxiety is a normal response to stress or danger and is often called the ‘flight or fight’ response. This process involves adrenalin being quickly pumped through the body enabling it to cope with whatever catastrophe may come its way. The problems arise when this response is out of proportion to the actual danger of the situation, or indeed is generated when there is no danger present”.

The feeling of anxiety is a distressing one. There is nothing worse that the feeling of helplessness, panic, worry, confusion and uncertainty. The symptoms of anxiety are physical as well as mental, and include a tight chest, nausea, sweating and insomnia. Whilst everyone is different, and what works for one might not work for another, here are my top ten tips for managing anxiety, so that you can come through the other side stronger than ever.

Management tip 1: Know your triggers

This comes with time but once you learn to recognize your triggers, then you will find managing any anxiety or worries a lot easier. What do I mean by a trigger though? Any kind of behavior that might be erratic or out of character that indicates to you that something is not quite right. This might be eating excessively, over exercising or a particular worrying, reoccurring dream. This will be your subconscious, letting you know to take a step back, analyze what is wrong and prepare yourself to deal with it head on.

Management tip 2: Exercise

For me exercise is the key to a stress free mind and a can-do attitude. I am sure I don’t need to bore you about the endless mental and physical benefits of exercise (if you do want to know, read Health24’s article). Even if you are not the sporty type, you’ll find benefit in engaging in light exercise, such as a gentle bike ride or a walk in the park.

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In a study reported in the book, “The Happiness Advantage” it was confirmed that exercise is a key to successfully overcoming depression. The study looked into three groups of depressed patients who were treated with medication, exercise, or a combination of the two and their relapse rate. They found that “those who had taken the medication alone, 38 percent had slipped back into depression. Those in the combination group were doing only slightly better, with a 31 percent relapse rate. The biggest shock, though, came from the exercise group: Their relapse rate was only 9 percent!”

Management tip 3: There is nothing to fear but fear itself

If you haven’t already, read Susan Jeffer’s amazing book “Feel the Fear…and do it anyway”After reading this it suddenly became extremely clear to me that there was in fact nothing to be afraid of in life. After all, if fear was a “real thing” then we would all have the same fear. Be it a fear of failure, loneliess or public speaking, this fear really boils down to the fact that all we really fear is… the unknown. Reminding myself that there is nothing to fear, reminds me to be brave and grab life by both hands.

Management tip 4: Spend time around those that are positive

If you are feeling anxious or unhappy then make sure you surround yourself with positive people. Actually even if you are not feeling symptoms of anxiety but know that you are susceptible to it, then I also recommend this as a tactic (prevention is better than cure after all). When I say positive as well, I don’t mean that you have to be around people that are happy clappy 24/7. This is unrealistic. Surround yourself with people that are positive in the sense that they are confident, have a can-do attitude and will ultimately be an encouraging influence in your life. Those that are pessimistic and play the victim are not welcome in your inner circle, I call these kind of people “toxic people” and you don’t want to feed off that kind of energy.

 Management tip 5: Take time out

If you do find yourself in a situation where it is all getting on top of you, then don’t be afraid to stop, take a breath and take some time out. Whether this is a day off to clear some mind clutter, or a week off to fully get away from it all. This is where tip one comes in handy – spotting and listening to your triggers will mean that you can take a break before it gets all too much for you.

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Management tip 6: Have things to look forward to

I have many passions and hobbies and one thing I have learnt over the years is that the key to my motivation is to have regular activities booked in to my diary! I like to schedule regular weekends away to see friends, evenings out to try new restaurants and personal milestones such as kick boxing gradings.  It is extremely important to have things to look forward to in order to remember what is important to you in life and to see the bigger picture.

Management tip 7: See small tasks as achievements

I am not sure where it stems from, but I find a lot of people (and myself included sometimes) don’t stop to congratulate themselves on the small tasks in life and feel that only the larger achievements (work promotion, new baby, new house etc) deserves a pat on the back.

But why?!

We should take pride in the small things in life – when you do, you’ll find that your confidence will grow and in turn help manage your anxiety as you start to take pleasure and pride in yourself. You will start to see, that when you overcome your worries and fears, amazing things can happen! If your cooking is as good as a blind panda in the kitchen with oven gloves sello-tapped on, then take pride in yourself when you manage to bake your kid’s birthday cake from scratch. This may seem like a small achievement but it is little steps of self improvement that eventually add up to the big ones!

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Management tip 8: Eat healthy

As with top tip two, this is one that I cannot advocate enough. I truly believe that what you put in, you get out. Pump it full of chemicals, processed foods and sugar then you can’t expect your mind or body to function how it should be. Studies too show there is a strong correlation to depression. It is worth noting here too that whilst a large glass of vino after a stressfully anxiety filled day seems like the right antidote, alcohol is actually a depressant.

Management tip 9: Music

I am not a hard core music fanatic (I go to music festivals but have no idea half the time who is on the stage) but I have always found music to be good therapy. Just ten minutes listening to your favourite songs might be enough to perk you up on your drab and dreary commute to the office. If you are feeling down, worried or any other signs of anxiety, pop in your ear phones and take a moment out.

Management tip 10: Set goals and make baby steps

One of methods I found useful for me in containing my worries and stress was to set myself achievable goals, and start making slow baby steps towards them. Following on from tip 7, these don’t have to be massive goals either, they could be something to push you out of your comfort zone to take your mind off things and to help gain confidence. For example, it could be to start a new sport or take up a class at night school. Break down the bigger goal in to bite sized chunk and use these as stepping stones, and remember to reward yourself at each milestone.

If you are feeling any symptoms of anxiety, seek medical help from you GP immediately. Don’t suffer in silence.

For more information visit the Mental Health Foundation and Anxiety UK and Anxiety and Depression Association of America

Featured photo credit: unknown via freeimages.com

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Alice Dartnell

Engagement Expert

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Last Updated on August 10, 2020

8 Reasons Why Goal Setting Is Important to a Fulfilling Life

8 Reasons Why Goal Setting Is Important to a Fulfilling Life

The importance of effective goal setting cannot be overstated on our personal journeys towards success. This is why there are countless articles out there on how to set your own SMART goals and even why it’s a skill commonly taught to a small degree in classrooms.

Learning the importance of goal setting and the benefits of sticking to those goals can be the defining factor determining whether we truly embrace the importance of goal setting. The more willing we are to embrace this method, the more likely we become to reach our personal definitions of personal and professional success.

Thus, today’s article is going to walk you through some of the benefits you’ll see from learning to set goals for yourself and answer the question, “why is goal setting important?”

1. Goals Guide and Align Our Focus

It’s hard to get to where you want to be in life if you don’t know what you’re aiming for. Some people believe avoiding goals means living a more care-free life. How many times have you heard the phrase “If I have no expectations, then I can’t be disappointed”?

But is that really what our lives have come to? Living just to avoid disappointment? It doesn’t seem like an overly optimistic view in my opinion. And since you’re reading this article, I’m willing to bet that you agree with me.

Without goals, we lack a degree of direction and focus. Sure you may be able to avoid disappointment, but just avoiding disappointment doesn’t mean you are necessarily happy.

Without goals, we will pointlessly waste our time, energy, and efforts. Listen to anybody who is the top of their field and they’ll tell you something like this,

“Yes talent is important, but often your success depends much more on what you decide to do with that talent.”

And what you will do with your talent largely depends on your focus.

Your goals give you direction. Your goals give you something to shoot for. This direction and target you create in your mind will help you to progress towards your main life goals rather than simply wander around aimlessly. These goals will help you align your actions and behaviors as you continue moving forward.

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So, why is goal setting important? Because it gives you direction, alignment, and purpose!

2. Goals Help You Avoid ‘Shiny Object Syndrome’

Basically, shiny object syndrome is always being in pursuit of the next big thing, constantly switching your goals based on what you feel is most fun and interesting at the given moment, but never actually giving yourself time to accomplish any of those goals.

You don’t get anywhere because you continually change the direction you are heading in. This is one of the consequences that may result if you decide to live a life without goals.

Your goals can sometimes help you to create mental barriers, or blinders, that help you to remain focused on what you think is important and avoid the things that are second priority. When you outline goals for yourself, you are better able to avoid things that distract you from achieving and accomplishing those goals.

Setting goals helps you to step around the other shiny objects because you’ve taken the time to make some mental notes that remind you what it is that you want from your life. Your goals act as subconscious deterrents to anything less than your main priorities. This is what helps you to reach your personal definition of success.

So, why is goal setting important? Because not only do goals tell you what you want from life, but they also help you realize what you need to give up and avoid to achieve that.

3. Goals Turn Our Largest Goals into Manageable Steps

A lot of us have big hopes and dreams. It’s one of the things that make our lives exciting!

But a lot of us never take the time to figure out how we can effectively get from point A to point B. So, sadly, we never fully achieve those goals. We look at our dreams and convince ourselves that only a select few people ever achieve them, so we write ourselves off as people not meant to reach that level of success. Looking at the end product of a goal can be intimidating, daunting, and discourage us from even pursuing them.

Thankfully, goal setting helps us break large intimidating goals into smaller ones. These small steps and more achievable goals will help us to build momentum and will encourage us to keep working towards the next phase of our goal. The form the foundation from which we can begin building the life that we truly hope to have for ourselves, our families, and may even for our communities depending on how big your goals are!

Whenever I get talking about this aspect of goal setting, I can’t help but think about the mountain climbing analogy, and that the easiest way to climb a mountain is simply step by step.

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So, why is goal setting important? Goal setting gives you a list of manageable steps that you can take in order to take your life from where it is now to where you want it to go both effectively and efficiently.

4. Goals Encourage You to Take Action

This builds on the last benefit of goal setting. Not only does effective goal setting help you break down your larger goals into smaller, more manageable ones, but it also encourages you to actually begin taking action on those goals. After all, a plan is completely worthless if you aren’t willing to invest the effort required to execute it.

Setting your goals and putting your plan in place motivates you to begin taking action towards achieving them. These goals give you something to plan and work towards. Essentially, they help propel you forward.

What I like to do is write out and place my goals somewhere that I’ll regularly see them. This constantly serves as a reminder of my top priorities. It allows me to focus on taking small progressive actions towards achieving these goals daily.

This ensures that I don’t fall into the trap of setting a goal, beginning to work towards it for a while, but then having my motivation fade resulting in me falling off track. This is exactly what many people see happen when it comes to their “New Year’s Resolutions.”

If you want to learn about how to take action towards achieving your goal, here’s how: How To Take Action Towards Your Goals Right Now

So, why is goal setting important? Because goal setting actually motivates you to stop thinking about your goals and actually get out there and achieve them!

5. Goal Setting Helps You Continually Improve

This is something that a lot of personal development and self-improvement writers talk about, continual improvement. For those of you who are not aware of the term, continual improvement is exactly what it sounds like — taking small steps towards improvement as frequently as you can to develop into the person you want to become.

What’s the point in improving a little bit each day if you’re not improving in the areas that you want to improve in after all?

The goals that you define for yourself will inevitably shape you into the person who you want to become. They’ll shape your character. Your goals can help you measure your progress as you strive for this type of development.

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Essentially, having goals helps you determine where you started, where you are now, and how much further you need to go. In this manner, your goal setting can serve as milestones and benchmarks that help you determine how well you’re progressing towards your most important goals!

So, why is goal setting important? Goal setting helps you make improvements each day that will slowly transition you into the person you want to become.

6. Goal Setting Keeps You Accountable

Not only does setting goals help you measure your progress, but it also is a means through which you can keep yourself accountable. Too many goals fail because they lack this crucial aspect of outlining accountability.

For example, if I have the goal to do 50 push-ups, that’s great. Most people would support that goal. However, this goal lacks accountability. When do I want to accomplish this goal by and what steps do I take to get there? These are important questions that the original goal leaves unanswered.

A much more descriptive and specific goal could be to do 50 push-ups within the next 3 months by starting at 5 push-ups, and then adding 5 each week. This goal outlines the deadline as well as the steps I’m going to take to achieve it. This plan will keep me accountable because if I fail to retain my progression schedule, I will know that I’m not going to achieve the goal on time.

Additionally, it can serve as a marker helping to signify when something is impeding my progress that I may not have initially accounted for. This tells me that I need to re-evaluate what I’m doing and figure out what adjustments I can make to facilitate my success.

So, why is goal setting important? Setting goals is key to keeping ourselves accountable and on-track towards accomplishing our goals according to the schedules and deadlines we set for ourselves.

7. Goals Make You Feel Good

Trust me, the progress you feel as you set and achieve goals can become super motivating and super addicting (in a good way)! The dopamine release you get from achieving your goals is like a little reward for our brains that continually motivates us to try and hit that next goal!

Having some clearly defined goals will help you to feel better about yourself and your life in general, especially when you stick to those goals, actively work towards achieving them, and end up accomplishing and surpassing your initial expectations. I’m not the oldest book on the shelf myself, but I can attest that there are not many feelings quite like the one you experience when you truly get on a roll!

Additionally, our goals give us an endpoint to shoot for. Rather than progress for progress’s sake, you can actually see where you’re heading! That’s so much more rewarding. Think about a long car trip as a kid. You ask “if you’re there yet?” ever 20 minutes. It seems like the drive drags on forever.

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If you don’t know where you’re going, you risk the journey becoming tedious. It doesn’t tend to be much fun wandering around aimlessly. Goals make us feel good about where we’re directing ourselves.

So, why is goal setting important? Because setting goals and accomplishing them plain and simply make us feel better about ourselves and our lives!

8. Goals Help You Live Your Best Life

I’ve talked a lot in this article about how goal setting helps us progress towards our top priorities and live the way we truly want to live. So I think it’s fit to end the article with this goal because, in the end, I feel it’s the most important one.

Setting your goals and clearly defining what they mean to you will help you live a life that is tailored to your beliefs and values. Your life will become directed towards the things that you most want to achieve.

Life is a tricky game and only in very rare circumstances are things handed to us on a silver platter. Often it takes a great degree of work, planning, and effortful execution of both.

There is no point clinging on to things in your life if they don’t bring you happiness or help you accomplish something that, in some way, aligns with your goals.

Simply put, setting goals helps us live a life that allows us to pursue the challenges and rewards that we truly want to achieve.

So, why is goal setting important? Because our time is always limited, and setting clearly defined goals can help ensure that you make the most of your life and live to the fullest! Find out more here: How to Use SMART Goal to Become Highly Successful in Life

Final Thoughts

These are just a few of the benefits of goal setting that outline why it truly is so important. If you take a moment or two, I bet that you can even think of a few more benefits yourself that you could add to this list.

If I could leave you with something, it would be this:

Goal setting has the potential to take us to some amazing places in life because we all have talent and ambitions. To achieve your biggest dreams, you need to be willing to sit down and create a life design uniquely tailored to you that will help you achieve them!

More Tips About Goals Setting

Featured photo credit: Unsplash via unsplash.com

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