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Manage Your Anxiety With These 12 Useful Tips

Manage Your Anxiety With These 12 Useful Tips

It has been estimated that over 40 million adults in the United States (almost 18% of the population) deals with anxiety, making it the most common mental illness in the U.S. Anxiety disorders also cost the U.S. more than $42 billion a year, almost one-third of the country’s $148 billion total mental health bill, according to “The Economic Burden of Anxiety Disorders,” a study commissioned by ADAA (The Journal of Clinical Psychiatry, 60(7), July 1999)

Anxiety can impact anyone, regardless of income, education, social standing, ethnicity, where they were born, or how they were raised. Many people suffer in silence and, worse of all, many people are ashamed to admit to others that they struggle for fear that they will be judged, or viewed as unstable. This is a tragedy.

I know that there isn’t a universal solution to this problem, and that simple tips alone may not be sufficient to effectively deal with the problem. In many cases professional counseling is also needed. I also know that a “band-aid” approach isn’t realistic, especially in severe cases. However, I still hope these tips on managing anxiety work for someone, in the same way that they have worked for me.

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1. Watch for your triggers

If you know what your triggers are, then you can effectively plan around them. Plan periods of exercise (step 3) or time-outs (step 4) around the times that you know your anxiety is likely to be triggered or peaked. Having cognition of the danger spots can also lessen the anxiety itself.

2. Talk to someone who will treat you with kindness and understanding

Don’t suffer in silence. There is someone out there that you can talk to. If you don’t have support in your home, church, community, or with friends, then look up support groups in your area. There are always resources available to you.

3. Start exercising

Exercise has so many benefits, and alleviating anxiety is one of them. If exercise is not currently a habit, then just start by getting outside and taking a walk each day.

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4. Take a “time-out” to breathe

Time alone to simply breathe is a highly effective strategy for calming our hearts and helping us to feel at peace. It also aids in our rational decision-making ability.

5. Have some fun and laugh

Spend time with funny people. Watch funny movies, or TV shows. Look up clips of stand-up acts on YouTube. Laughter is good for the soul (and great for the anxiety).

6. Understand that you are in control

This was a big one for me–the realization that I always had power over my life. Sometimes it didn’t feel that way. Sometimes I felt trapped in positions that I couldn’t get out of, but slowly I realized that I controlled each decision of every day. Sure there would be consequences, but they were of my making. I was the architect.

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7. Failure doesn’t reflect on your worth as an individual

Part of the reason I was ashamed of my anxiety was that it was a signal, to some people, that I was failing, and I didn’t belief that failure was acceptable. This belief was at the foundation of my anxiety to begin with, and when I torched this belief, replacing it with an empowering view of failure–that it was simply education–then I started to get control of my internal self. Failure wasn’t terminal. It wasn’t something that couldn’t be corrected, and most importantly it was not a reflection of my self worth. Failure was simply feedback in this grand experiment of life. Adopting that belief system has had a tremendously positive impact on easing my anxiety.

8. Surround yourself with happy and inspiring people

The more I was around people, and ideas, that inspired me, the more my outlook started to brighten. The other side of this tip is to remove the people in your life that make you anxious. This was equally important to learning to manage my anxiety and can help you manage yours.

9. Take daily action on a goal that is personally meaningful

For me, a large part of my anxiety was feeling like my life was out of my control. A way to take back control was to work, every single day for at least an hour, on a personal goal that was uniquely meaningful to me. By working on the goal I felt that I had control over a small portion of my life. This made me feel good, and it helped me to manage any anxiety I continually felt.

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10. Make a change

Sometimes, no matter how many tips you employ, it’s not enough. In these cases a change in environment is necessary, and this may also require a change in jobs or careers. That is why tip number seven is so important–as you make the change (if required) you don’t get bogged down in feelings of anxiety inducing failure. Failure doesn’t exist, there is only feedback. So if you have to make a change, look at it as a new beginning rather than a failure.

11. Get enough sleep

Sleep is something that you can control, and making sure that you get enough of it is a very important step to managing your anxiety. Here is a quick tip to getting enough sleep: turn off all electronic devices for at least an hour before you go to sleep. This will help to relax you, and will also increase the restfulness of your sleep.

12. Get involved

Volunteering, or otherwise getting involved in your community, helps to build your support network, and it also helps you to focus on other people and their needs. As simple as this sounds, it can have a powerful effect on alleviating your anxiety.

More by this author

Ryan Clements

A lawyer turned marketing professional, entrepreneur and writer who writes about entrepreneurship, career and personal development.

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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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