Monitoring thoughts is one of the starting strategies to reduce anxiety. What are you thinking about? Generally speaking we only ever really think about negative things. How much money we don’t have, what type of relationship would we prefer to be in, when am I going to start a family, I’m getting old, I need a holiday, I hate my job et cetera. When we’re in this constant state of negativity it’s a simple by-product that we feel overly anxious and negative. If we elect to think about something positive or something that we’re overtly grateful for, for ten minutes – it’s going to make a significant mood ‘state’ change. Who are the family members that you love endlessly? Who is the dear friend that you’ve had for years? When was your last accomplishment or success? How many people wish they had one or more of your qualities? What are you grateful for? Buy a notebook and place it by your bed. Only write down positive things before sleeping, and review those entries just after waking.
Stop watching the news, current affairs and reading newspapers and other media. It’s all negative, all of the time. Try finding a positive news story in your city newspaper. I recently opened up my local paper and noticed there was only one ‘feel good’ story in the entire paper. Polluting the mind with negativity, only amplifies negativity.
Call an old friend that you haven’t spoken to in a while. Conversations with old friends can bring up positive memories and emotions – the type of emotions that breed feelings of wellness and goodness, exactly the type of emotions and feelings that can pull you out of that negative state and mood.
Physical exercise and the body’s release of endorphins alone can pull you out of a negative state and automatically reduce those negative feelings and anxiety. To take it to the next step, exercise in nature. Recent scientific research is suggesting that there is an innate bond between nature and our brain’s mental health. The more time we spend in nature is positively correlated with positive feelings and emotions. When was the last time you went for a walk in a state park with someone you cared about? When was the last time you actually smelt the roses in your own backyard?
Learn meditation or yoga. These activities will help focus the mind to become calmer. Part of many people’s anxiety issues are due in part to the multitude of thoughts they are thinking at any given time. When we cannot focus on one thought, to take action on that thought, we leave unfinished business. That unfinished business leads to more stress and more anxiety. If we’re able to calm the mind, to learn to focus on one or two things at any given time, we’ll get more done and be less stressed. We are so used to be thinking about a multiple of things, all of the time. Use yoga or meditation to calm the mind down, to become singular focused and less stressed naturally.
Why not try this stress release technique?
I hope these listed strategies to reduce anxiety are beneficial.