6 Ways to Reduce Anxiety

Feeling like you have a lot on your plate, and at times it’s overwhelming?  Feeling “BUSY” all the time with no room for pleasure or play?

Oftentimes we get ourselves in a state of anxiousness and get to overwhelm before we even realize it. We begin to think the worst of ourselves and the situation, and before you know it, we are in a frenzy.

Here are some tips that have worked for me and for my clients.  I try to include several for variety and for preference.

1. Creating more quiet time.  This is one of the most difficult things to do and yet, very beneficial.  For many of us humans, having quiet time is trying.  We want to fill that time with electronics like television, phones, music, etc., because quiet can feel uncomfortable.

Yet, silence, can be calming.  One way to turn off the chatter is to put your hand on your heart, feet on the floor and just concentrate on your breathing.  It doesn’t have to be a long time.  Try five minutes and then increase your stamina.  Soon, you’ll be craving this quiet time.

• Time in Nature.  Trees and green space are said to be a great antidote for anxiety and stress.  It can lower blood pressure, reduce nervous system arousal, increase self esteem and greatly improve your mood.   It also reduces the feeling of isolation and promotes a sense of calm.
• Detach from Overthinking.  Awareness that you are overthinking is a big step toward bringing yourself out of anxiety. Anytime you find yourself doubting or feeling stressed, take a step back and look at the big picture.  How are you responding to this situation?  Is there something you can do differently? Instead of finding out what can go wrong, focus on what could go right.  Sometimes this simple shift can bring calmness.  More tips in this area coming soon.
• Let go of judgements of both yourself and the situation.  Oftentimes when we are having difficulties, we are being very harsh on ourselves, and the little voice of judgement goes off in our heads.  Sometimes we are worried about what others will think about us.  It’s tough, but if you let go of this judgement, and look at things as if they’re a detour, not a hard stop sign, we can see the situation in a different light. If letting go of judgement of yourself is hard, maybe try thinking of the big picture.  How will this moment look in the big scheme of your life?  Will it matter?  Judgements are not very constructive and can often put a halt to creative solutions or problem solving.   If you can even put it on pause, that’s a step.
• Learn to regulate your emotions.  Good news, we can learn how to regulate our emotions.  Emotional intelligence is when we are able to view our own internal emotions and the feelings of others. Like overthinking, awareness of our emotions and how we are feeling in the moment, can help us train ourselves into calming ourselves down.  It’s an if this happens, then this is what I will do situation.  Pretty soon, you won’t even have to think about it because calming yourself will come naturally.
• Meditation practices on being.  Meditation is a great way of building our awareness of what’s going on inside.  Studies show that even five minutes a day of meditation can bring about greater calm.  The traditional way is to find a place that is calm and quiet for you and have a seat.  You can set a time limit so you aren’t worried about time.  And just take a notice of your body and your breath.  How are you breathing?  Can you slow it down?  How is your body?  Are you tense or relaxed? If you are tense, can you find a way to relax?   If you find your mind wandering, which is a natural thing, then bring your thoughts back to your awareness of your body and breath.  There are so many more great ways to meditate than sitting still.  Look for future newsletters on this topic.

May your life and your journey be blessed and may you not suffer from guilt or regret.  And may you find the inner peace you so desire.  ~  Marie (aka LuvRev)