Anxiety can spring up from just about any difficult life situation. Whether you’re stressed by your job, feeling unworthy of abundance or struggling with social anxiety when making friends or finding a partner, it’s easy to feel helpless and overwhelmed. However, there are ways to fight back against anxiety.
Here’s an action plan that will help you take back control…
(By the way, you might also like this Free Printable PDF with tips for beating low mood).
You might think it doesn’t matter whether you get the suggested 7-9 hours of sleep per night, but studies show that lack of appropriate rest can have significant consequences.
It undermines your health and boosts levels of anxiety and stress.
Here is what you can do:
Take this time to have a healthy breakfast and plan/cook healthy meals for the rest of the day.
Certain foods lower anxiety levels, while others heighten them. To support your body and keep your anxiety in check, you need to ensure that you get the right vitamins and minerals—vitamin B and omega-3s are particularly important here.
The former is associated with generally better mental health, while the latter is a promising treatment for some of the main symptoms of anxiety and depression. In addition, although you might be attracted to processed, sugary treats when you’re anxious, scientists believe these types of foods can actually make anxiety worse.
Here are 10 best foods for stress relief:
You can do this in the evening too (exercise can improve sleep, which is often disrupted by stress) – whichever you prefer, as long as you get enough exercise.
Here are just some of the exercises you can try:
Even if you just take a brisk walk around your neighborhood, any type of exercise floods your body with feel-good endorphins.
Further, most people find that regular workouts boost self-confidence and increase sociability. The trick is to find a form of exercise that you truly enjoy so that this part of your action plan isn’t a chore.
If you’re in a messy physical space, this often infects your mind and makes your thoughts more chaotic—a real problem if you tend to struggle with anxiety. For example, having an untidy workspace can make you feel like you’ll just never get through your task list.
Take a few hours out of your day and just tidy up the spaces where you spend the most time. This will encourage rational thought and calm anxiety.
Here are a few recommendations for you:
Around this time you may need to pop out to the shops. When you do, consider getting some essential oils.
Basil, chamomile, lavender, and anise are all scents that are linked to reducing anxiety. They appear to relax your body, counteracting physical tension, and even boost mental clarity so that you’re better able to plan for the future instead of simply worrying about it.
Here are a few interesting ways you can add essential oils into your life to fight anxiety:
Whether it’s from a friend, a child, a lover or a pet, affectionate physical contact with someone can help to lower your body’s stress response and prompt the release of calming neurotransmitters. Just holding hands, having a cuddle or feeling someone’s arm around you can work wonders, putting you in the right place to use the other strategies on this list.
So take an hour (or longer) out of your day to spend some time with the people you love. Get some lunch with a friend, catch up with your parents or go for a walk with your significant other.
Of course, this isn't just about physical comfort. Social support, in general, is related to psychological and mental well-being. So stay in touch with your friends and family. At the end of the day, they are the most important people in your life.
It can be hard to laugh when you’re anxious, but research proves that deliberately exposing your mind to amusing material can help to reduce the major symptoms of both anxiety and depression. Try reading a funny article, watching a favorite YouTube video, or even calling up a friend who always know the right tricks to make you smile.
When you're back at home, you may find that the anxious thoughts are creeping back in, so you need to remember to focus on the good things.
If you have some time (this will probably take about 30-60 minutes), go through this Free Interactive Flowchart. It's an initial self-assessment that will help you understand what it is exactly that you’re worried about and how to stop it.
Another thing that you can do is take this FREE test here to discover what ‘one thing' is holding you back. It will help you understand what area of your life you need to focus on.
Practicing mindfulness is a really a lifestyle where you try to control the way you think about the world.
Take half an hour before going to bed to write in a journal about your experiences and all the things you are thankful for.
Sit quietly in a peaceful place and put down your sensations, observations, feelings, and emotions on paper.
There are some fascinating new studies that show how expressing gratitude can automatically dampen anxiety. This can be verbal (e.g. when you think a loved one for all they’ve done for you), or can be a private exercise that you complete in a journal. Regardless of how you approach this part of your anxiety action plan, aim to focus your attention on 3-5 things that inspire gratitude every day.
We know that it can be hard to find something to be grateful for, especially when you are stressed and going through some tough times… So we have created a list of 10 best ways to increase gratitude – have a look!
Finally, it’s important to note that not everyone can get their anxiety under control by simply using techniques. If you’re one of the people who need medication in order to live a happier life, don’t blame yourself for this.
It relates to imbalances in your neurotransmitters, which means it’s a physical problem just like any other—it’s not a sign of weakness, and seeking help is a productive step towards a happier life.
It’s vital right now that nothing is holding you back from using The Law Of Attraction effectively! Get started and take our free quiz now…
This opportunity includes: