7 simple ways to manage your anxiety

Have you ever felt so anxious and wound up that you couldn’t even manage to do the simplest of tasks

Whenever you’re worried or nervous, you use up your stores of emotional energy. When this happens you have no energy left to undertake anything else, – You feel zapped, and you’ll continue to feel that way until you can get rid of that  anxiety.

Lack of energy is just part of the negative impact that anxiety has on your life. Anxiety can seriously affect both your mental and physical health.

image courtesy of stockimages www.freedigitalphotos.net

image courtesy of stockimages www.freedigitalphotos.net

Learning to control or do away with anxiety is one of the best things you can do for your wellbeing.

Try following this 7-step process to bring some control back into your life.

1. Start a Worry List.

Get a little notebook specifically for your Worry List. When you start to feel anxious about something, write it down on your list. Doing so will allow you to calm your chaotic thoughts and then move on with your day.

2. Establish a time to worry each day.

As your worries sneak into your thoughts throughout the day, “gather them up” by jotting down those concerns onto your Worry List. Then, decide on a specific time you’ll worry each day. You can set up as much time as you want — 15 minutes, 30 minutes, or even a whole hour to fret and worry.

3. Abruptly stop any worry that comes up during the day.

When you start to worry, say to yourself, “No, I’m not going to worry about that right now. I’ll do it during Worry Time.” You will feel more powerful when you don’t allow yourself to worry outside of the ‘worry time’. Taking this step will also give you immediate benefits because it conserves your emotional energy, allowing you to feel more lively throughout the  day.

4. Spend your established Worry Time alone.

Close the door. Turn off the television and your music. Avoid playing with your smartphone or electronic tablet during Worry Time. Set a timer for when you’ll stop worrying. Now, get out your Worry List and worry. Do nothing but think about upsetting topics during your established time. When the timer goes off, stop your anxious thoughts.
Be strong in your resolve to focus on the rest of your day free of worry.

5. Play the devil’s advocate.

Question your anxiety. For example, if you worry that people stare at you when you go out in public, take the opposite view. In this case, think, “Maybe people glance at me, but don’t stare.” You can easily test your opposite theory by going to the shopping centre or supermarket and watching for people who do not look at you. You’ll find the devil’s advocate routine squashes many kinds of unsettling anxieties.

6. Ask yourself, “Does this issue have a solution?”

If you can quickly determine whether the challenge at hand is solvable, you can then move on to put a solution into place to prevent future worry about that issue.

7. Acknowledge that some worries are not within your power to solve.

Write these difficulties on a piece of paper, and then burn them.  In essence, tell yourself you must say “good-bye” to these particular worries because they don’t really belong to you and you have no control over them.

When you practice these steps, you’ll be able to manage your anxiety better each day. Plus, you’ll enjoy more emotional energy to spend living a healthy and happy life.

Comments

  1. Very well-written and informative. I must say I have never even heard of some of these ideas–how helpful! I especially love the worry-time idea. Thanks!
    Gail recently posted..Funny excerpts from performance evaluationsMy Profile

  2. What a great post! I LOVE the idea of scheduling “worry time!”

    When I work with clients to help them declutter and get organized, they often feel compelled to continually apologize for “the mess.” At some point, I tell them, “you can apologize THREE more times, then you have to stop!” We get so much more done when they aren’t WORRIED about my judging them!
    Brenda Spandrio recently posted..Friday funny: ‘Unitaskers’ – single-purpose gadgets that usually end up as clutterMy Profile

  3. I do a lot of these things that you have listed. It makes perfect sense to ‘schedule’ the time for each day for ‘worry time’ – I’ve found it is so much easier to move ahead after that time is used up for my worry time! Thanks for the great post!
    Sherry recently posted..Somebody Has to Say It….My Profile

  4. Worry definitely takes a lot of energy that could be used for other things. It also affects the immune system, which is not good. If we stay “present” and deal with only what is affecting us RIGHT NOW instead of what can happen in the future, we can reduce worry. Have you ever heard of Bach flower remedies? Check them out!
    Laurie recently posted..I take my coffee black, but not by mouth…You?My Profile

Speak Your Mind

*

CommentLuv badge

badges