Do you want a positive change in your life, but just can't seem to get your mind into the correct headspace to take action?
Do you ever get that highly irritable feeling that floods your body with that racing high anxiety feeling?
Do you find that you are not able to concentrate and move from one task to the next without actually finishing anything?
You may be suffering from anxiety. It is a highly agitated state often brought on by excessive worry.
An estimated 264 million people worldwide have an anxiety disorder.
The end result is that this can stop you from having the life that you want. It can stop you from reaching for the dreams that you have built inside of you.
When you can't take steps to be the best you can be, you may start to have a feeling of being fatigued, feeling guilty, feeling helpless.
Can you see the spiral?
Anxiety is a very real thing that stops many people from being the best version of themselves.
If you suffer from an anxiety disorder, research suggests that you may run a higher risk of experiencing physical health problems, too. So when you manage your anxiety, you’re also taking care of your physical health
Take active steps to support your mind and body.
Often when we are anxious we can fall into the trap of neglecting our health. We do not get enough sleep, we do not get good nutrition and we do not exercise.
Start with Identifying Your Triggers
There may be certain situations, people, times of the day when you have triggers. A critical part of anxiety management is identifying those triggers.
While your triggers are unique to you, here are some ideas to help you to start thinking about your triggers.
- The thought of being late to get the kids to school.
- Phoning a difficult parent or colleague.
- The start of the holidays.
- Getting a report in.
- Getting home.
- Getting your baby to sleep at night.
- Staring a new job.
- Starting a side business.
- Doing a presentation.
- Writing an exam.
Keep a journal to see what your triggers are. This is the first step to taking control of your mind and circumstances.
Create Anchoring Thoughts
Look for a pattern and when you find it, take steps to create anchoring thoughts to calm yourself when the anxiety arrives. An anchoring through is a positive thought that is directly related to the trigger. But one that comes after working through the trigger. For example, if the thought of an exam fills you with anxiety, then imagine what it will be like putting down the pen at the end of the exam, knowing it is over. Perhaps image going out with friends to celebrate after you have finished your exam. Remember that you also have to to do the prep work for the exam.
Build Up a Store of Things That You are Grateful For
Gratitude is a critical part in feeling good about yourself and circumstances. While you may have very real problems, the process of gratitude, helps programme your mind that there are good things in your life.
If you are struggling, here are some ideas to get you started.
- I am grateful that I have the power of speech.
- I am grateful that my parents are still alive.
- I am grateful for a warm bed to sleep in.
- I am grateful for transport.
- I am grateful that I can sing.
- I am grateful for books.
- I am grateful for friends.
Find the things in your life that you are grateful for and repeat them every day.
Limit Alcohol and Caffeine
I know the temptation. It has been one of those crazy days, that we like to call "wine days" Or you are so exhausted from insomnia that often is associated with anxiety that you just have to have a cup of coffee to get you going. However, alcohol and caffeine are known triggers for anxiety or panic attacks. I definitely notice an increased anxiety level in myself when I drink coffee.
Eat Well Balanced and Regular Meals
When anxiety comes, you can fall into the trap of binging or sometimes not eating at all. Plan your day,, by packing some wholesome energy-boosting snacks. That way you will keep your body supported and not rush off to the vending machine to get a bar of chocolate, which is going to give you a sugar high, followed by a slump. Support your body.
Get Enough Sleep
This sounds wired, because if you can't sleep, how can you sleep? Well just don't get out of bed, when it is sleep time. When I can't sleep and het up, watch a movie or look at my cell phone, I feel more exhausted that if I just stayed in bed and meditated.
Exercise Daily
Exercise definitely helps to feel better and reduce stress. It gives your brain a time out and releases endorphins into your body.
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