10 WAYS TO REDUCE ANXIETY AND FEEL HAPPY
Feeling confused and stressed by the contradictory orders of the bosses or the three-kilogram weight gain you have found will not solve the problem.
Just as you can’t control the weather, you can’t do anything useful by saying “don’t worry” to yourself. Instead, you can use anxiety to your advantage.
Kimberly Medlock, a professional organizer, and time management coach says:
Anxiety arises when your thoughts get involved in a problem. But thinking is when you focus on finding a solution. Worrying is useless, but thinking makes progress.
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Follow these tips to make your fears come to fruition:
1. SET A GOAL AND DON’T WORRY
“Most likely, your problem is not something you worry so much about, but something you have some strategies for,” says psychologist Edward Hoyle.
So he advises you to sit down and divide a paper into three columns. Write in the first column everything that concerns you.In the second column, write down the worst thing that could happen to your fear, and in the third column, write three or four strategies for dealing with the “worst case scenario” and draw a line around one of these strategies you think you can use and implement. An executable program is always an antidote to anxiety.
2. DON’T EXAGGERATE YOUR FEARS
One of the things we worry about most is things we have little or no control over, like eviction. Ask yourself, “Does this anxiety really work?”
Stephen Sultanov, Physician and Assistant Professor in psychology University of California, Pepper says: “Anything that worries you may not be as scary as you think.” When you look at that fear and accept that it is unlikely or beyond your control, you worry less about it.
3. IMAGINE THE BEST POSSIBLE SCENARIO
“Imagine you are dealing with a problem and you have successfully solved it,” says Raleigh McAllister, MD and senior public health expert. If you don’t know the best possible story or can’t understand it, it will be more difficult to get to it.
Look for the positive and hopeful part when new concerns or challenges arise.
“When a new situation arises, immediately ask yourself, ‘What’s the good part about it?’ For example, if you are concerned about a test result or lab tests, tell yourself that you care about your health and do not care about what will happen.
So instead of waiting 6 months, it’s better to know your illness now.
4. DON’T POSTPONE YOUR WORK
Are you used to procrastinating? It makes you more anxious than you think.
“Many people are so used to not paying attention to their problems until they get out of hand,” says John Rowley, MD, a family physician at the International Sports Sciences Association.
Do what you have to do today. If you wait until the last minute to implement a major project, it seems impossible to do so. Instead, shift your thinking to the good things in life, do the project before the deadline.
Dividing up a project may seem daunting, but once you take the first step, you’ll feel much better.
5. ENCOURAGE YOURSELF
Often, a little encouragement is enough to get rid of anxiety. Sometimes, we are our worst enemy.
“To be kind to yourself, imagine for a day that you have a cartoon bubble on your head and say positive things to yourself,” says Dr. Sandra Harper. Write it down and read it over and over again. Negative self-talk confuses you into your pain. Instead, shift your thinking to the good things in life, like supporting your best friend.”
It may seem silly and childish at first, but when you realize you’re saying something meaningful, wait and appreciate it.
6. FIND A BETTER JOB TO DO
Another way to ignore anxiety is to change the subject in your mind.
“Do something that makes you happy or gets your full attention,” McAllister says.
Research from the University of Maryland shows that the happiest people spend 30% less time in front of the TV. One reason could be that watching TV makes you think more about your fears.
Dr. Stephen Lardy, author of Depression treatment recommends “Talk to a friend to stop this cycle of anxiety. A good two-way conversation requires a lot of mental energy, so when you’re talking, it’s hard to think.”
Another way to get distracted: Do something fun, like dancing with your child’s game console or playing basketball in front of the house. According to Wardi, coordinating your movements requires a lot of focus to not even think about your concerns.
7. PRACTICE STRENGTH MOVEMENT
Have you ever seen a basketball player dribble three times before throwing a free throw, or a baseball player dribble a few times and throw it back and forth before throwing the ball?
Roli recommends doing the same force movement the next time you feel stressed or anxious.
“Your movement can be as simple as, for example, combining your two fingers,” he says. The important thing is to put yourself in a positive mental situation and then do these moves over and over to become the queen of your mind. And then, when you’re in a stressful situation, just put your fingers together. This will help you feel relaxed and focused.
8. STAND MORE SMOOTHLY
A quick way to improve your mood is to be careful about how you stand and sit.
When Ohio State University researchers asked study participants to rate their job skills, they found that those who did so in a more appropriate seated position were more successful than those who leaned forward while seated, and were more confident.
“People feel confident when they are sitting upright, and they can relate that confidence to their current thoughts,” says Dr. Richard Petty, a psychologist and lead author of the study.
9. GO TO BED EARLY
It may seem unreasonable to tell an anxious person to go to bed early, but late time anxiety is one of the causes of insomnia. Remember that fatigue can damage your nerves and ability to think.
“Fatigue exacerbates any type of anxiety,” says Dr. Tom Loeb. To fall asleep despite your troubling thoughts, Dr. Joy Walslebin, a sleep specialist, tells you to have a worry book (write in your notebook a few hours before bedtime thoughts that might keep you awake).
Then when these thoughts come to your mind later, say to yourself: Today I can’t do anything to fix it, so I don’t think about it. Other experts recommend getting those worries out of your bedroom. Take the office to another room and leave it there until the morning.
10. LAUGH AT YOURSELF
It’s not funny at all that you can’t have dinner for three nights because of work pressure and stress. But trying to laugh or smile can make the situation better.
“Choose three or four memories that always make you laugh and remember them,” says Dr. Bruce Rubin, medical director of the lifestyle program at the University of Petersburg Medical Center. Then, when something bothers you, think about it and laugh at yourself.