Being stressed and anxious can often make you feel weak or insignificant, so it’s important to stay positive and know that you are enough. Here are 6 ways how you can deal with anxiety.
1. Use the 5-4-3-2-1 Technique:
This is a grounding technique to help you destress and relax at the moment! Here’s how you can use this technique anywhere, anytime:
Identify 5 objects around you that you can see.
Identify 4 things you can feel.
Identify 3 things you can hear.
Identify 2 things you can smell.
Identify 1 thing you like about yourself!
One of the hardest parts about feeling anxious is that you can’t be in the moment. When I am feeling anxious I am either overwhelmed with my past or projecting far into the future. This exercise is a way to be present.
Read more at: https://www.scienceofpeople.com/deal-with-anxiety/
2. Thank you instead of sorry:
Do you say sorry one too many times?
- Sorry for being late.
- Sorry for my behavior.
- Sorry for asking.
The problem is, every time you say “sorry,” you’re subtly nudging yourself down and cutting your confidence.
If you’re an excessive sorry-giver, here’s good news: you can be your authentic self! It’s absolutely fine to not say sorry for your actions.
Instead of saying sorry, think of replacing sorry with thank you:
Sorry for being late. —> Thank you for waiting.
Sorry for my mistake. —> Thank you for correcting me.
Sorry for saying that. —> Thank you for your understanding.
Action step: Track down all the times you say sorry in one day and change those sorries to thank you’s. If you really want to be creative, you can even make a “Sorry Jar” and put in a dollar every time you say sorry.
3. Conquer your social anxiety:
Social anxiety is when you feel nervous, tense, or uncomfortable in social situations because you’re worried other people are judging you. In fact, almost everyone has experienced social anxiety at some point in their lives.
Life is filled with moments of self-consciousness—from job interviews to first dates, we all occasionally feel nervous around other people. But social anxiety becomes a problem when it’s so frequent or intense that it gets in the way of important things in your life. but you can deal with it. here is a link you can more read about “social anxiety“.
4. Talk in third person:
Have you ever noticed you are nicer to your friends than yourself?
I am so hard on myself! When I read this study I realized this might be a key anxiety solution. Talking to yourself in the third person can actually reduce anxiety. Research shows third-person talk works because it creates “psychological distance” between you and the perceived threat.
In other words, third person self-talk lets you look at things more objectively instead of being consumed by stress and anxiety. You will also talk with more kindness and forgiveness to yourself, just like you were consoling a close friend!
Here are some self-talk phrases I’ve used recently during stressful situations:
“It’s okay to be a little late.”
” don’t let small problems eat at you!”
“You did great during that interview,
5. Take opposite action:
Do you find your anxiety leads you to self-destructive tendencies? I truly believe action is the best thing you can do for your anxiety. But if you find yourself doing the wrong things instead of helping yourself, try a technique called “opposite action.”
As the name suggests, if you feel stressed or worried or sad or upset, try doing the opposite of what you normally do:
If you need to make your bed and organize everything neatly before you leave the house in the morning, let it grow messier by the day instead.
- Go outside for a walk or take a drive when you would normally stay inside.
- Cook dinner without a recipe or switch out random ingredients.
- Color outside the lines, complete your tasks out of order, throw all the rules you used to follow out the window.
Sometimes our brain gets stuck in patterns and we need to shake it up a bit to reset. I’ve even tried brushing my teeth with the opposite hand when I wake up on the wrong side of the bed. It doesn’t fix everything, but it definitely helps!
6. Go on a digital detox:
Modern technology is great, especially when you can use it to your advantage. But sometimes we use technology as a distraction. Like when we’re bored.
If you are prone to boredom, your brain actually might work differently than others. Studies show that people who experience boredom more often actually have a greater chance of experiencing anxiety and depression.
Digital detox refers to a period of time when a person refrains from using tech devices such as smartphones, televisions, computers, tablets, and social media sites. “Detoxing” from digital devices is often seen as a way to focus on real-life social interactions without distractions. By forgoing digital devices, at least temporarily, people can let go of the stress that stems from constant connectivity. which will really help you.
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