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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.

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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.

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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.

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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.

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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.

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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

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