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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.

5 Hacks to Speed up the Learning Process 7 Essential Keys To Finding Fulfillment At Work feeling down How To Deal With Disappointment How to Increase Willpower and Be Mentally Tough Manage Your Anxiety With These 12 Useful Tips

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Last Updated on November 19, 2019

20 Time Management Tips to Super Boost Your Productivity

20 Time Management Tips to Super Boost Your Productivity

Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

1. Create a Daily Plan

Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

2. Peg a Time Limit to Each Task

Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

3. Use a Calendar

Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

4. Use an Organizer

An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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5. Know Your Deadlines

When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

6. Learn to Say “No”

Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

7. Target to Be Early

When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

For appointments, strive to be early. For your deadlines, submit them earlier than required.

Learn from these tips about how to prepare yourself to be early, instead of just in time.

8. Time Box Your Activities

This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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9. Have a Clock Visibly Placed Before You

Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

10. Set Reminders 15 Minutes Before

Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

11. Focus

Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

12. Block out Distractions

What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

13. Track Your Time Spent

When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

You can find more time tracking apps here and pick one that works for you.

14. Don’t Fuss About Unimportant Details

You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

15. Prioritize

Since you can’t do everything, learn to prioritize the important and let go of the rest.

Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

16. Delegate

If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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17. Batch Similar Tasks Together

For related work, batch them together.

For example, my work can be categorized into these core groups:

  1. writing (articles, my upcoming book)
  2. coaching
  3. workshop development
  4. business development
  5. administrative

I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

18. Eliminate Your Time Wasters

What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

19. Cut off When You Need To

The number one reason why things overrun is because you don’t cut off when you have to.

Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

20. Leave Buffer Time In-Between

Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

More Time Management Techniques

Featured photo credit: Unsplash via unsplash.com

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