Feeling anxious but can’t pinpoint why? You’re not alone. Globally an estimated 275 million people experience some sort of anxiety disorder, making it the most prevalent mental health disorder in our time. But the good news is, you can beat it. Author and life coach, Liz Tucker tells us how to stop worrying, ease anxiety and find peace of mind, with just a few easy steps you should practice as often as possible.
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How to ease anxiety right away
Prioritise what’s important
Set a benchmark for the things you are feeling anxious about. Are they life-threatening to you or those you love? Will they leave you emotionally or financially abandoned? If not, they should be scaled into categories ranging from “minor concern” to “major concern”.
A new way to think
“It may be a worry, but it’s not the end of the world – I’m still healthy/in love/have money/a roof over my head.”
Manage the problem
Follow this plan- isolate the problem, accept what you can’t change, assess what is achievable and break that down into small, manageable steps. This process will help you to feel in control, to understand the situation and accept it.
A new way to think
Decide what you can do, rather than what you can’t. Any action – no matter how small – will help you to feel more in control and less anxious.
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Let it go
By accepting the problem and moving on, you’ll reduce the effects of secondary worries like anger, regret and guilt. You can’t change the past, but by setting positive future goals, you can take control of your current situation and improve it.
A new way to think
Use your experience of past concerns to help you overcome any future ones more effectively. If you’ve overcome something once, you can do it again.
Isolate the issue
A worry in one area of your life can pollute the happiness of the rest of it, often making it an even bigger problem. Focus on the positives in your life, make time to relax and socialise, and work towards achieving a long-held goal, such as learning a new language.
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Schedule some weekly “me time” where you put your concerns on hold and take time to read a book, have a long, luxurious bath or watch an old film.
Look after yourself
An unhealthy body and mind makes it harder to deal with your worries. A bad diet raises blood sugar levels and triggers an adrenalin rush – a stress response that puts your body into stress mode. Alcohol and caffeine can over-stimulate your system, making it difficult to switch off. According to the Mental Health Foundation, smokers are 16 times more likely to suffer from panic attacks than non-smokers.
A new way to think
Allow your body time to rest, fill your mind with positive thoughts, people and places you love, even if they’re fantasies. Pleasurable diversions boost energy and give your brain a worry-free breathing space.
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