15 Smart Psychology Ways to Calm Your Anxiety
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Anxious thoughts can overwhelm you,
making it difficult to make decisions
and take action to deal with whatever issue bothers you.
Anxiety can also lead to overthinking.
making it difficult to make decisions
and take action to deal with whatever issue bothers you.
Anxiety can also lead to overthinking.
The following are 15 strategies to help you get unstuck from anxiety,
and move forward:
and move forward:
1. Practice the 4-4-4 breathing technique.
Inhale for a count of four,
hold for a count of four,
and exhale for a count of four.
Pause.
Repeat three times in succession.
Remember to practice when calm too, so you develop a nice habit.
Inhale for a count of four,
hold for a count of four,
and exhale for a count of four.
Pause.
Repeat three times in succession.
Remember to practice when calm too, so you develop a nice habit.
2. Close your eyes when you’re stressed out.
This helps to block out stimulation and reset your calm clock.
This helps to block out stimulation and reset your calm clock.
3. Make sleep a priority.
Life is lousy when you’re drowsy.
In addition to the negative effects on our mental and physical health,
sleep deprivation is plain dangerous.
Life is lousy when you’re drowsy.
In addition to the negative effects on our mental and physical health,
sleep deprivation is plain dangerous.
4. Savor a positive scene or memory.
Research shows that staring at a pleasant scene in nature
or in your mind for up to 10 seconds,
3x per day can rewire your brain to focus on the good things happening within
and around you.
Research shows that staring at a pleasant scene in nature
or in your mind for up to 10 seconds,
3x per day can rewire your brain to focus on the good things happening within
and around you.
5. Admit that you’re anxious or angry.
Allow yourself to say that you’re anxious or angry.
When you label how you’re feeling and allow yourself to express it,
the anxiety and anger you’re experiencing may decrease.
Allow yourself to say that you’re anxious or angry.
When you label how you’re feeling and allow yourself to express it,
the anxiety and anger you’re experiencing may decrease.
6. Release the anxiety or anger.
Get the emotional energy out with exercise.
Go for a walk!
Some physical activity helps you calm down and feel better.
However, you should avoid physical activity that includes the expression of anger,
such as punching walls or screaming.
Get the emotional energy out with exercise.
Go for a walk!
Some physical activity helps you calm down and feel better.
However, you should avoid physical activity that includes the expression of anger,
such as punching walls or screaming.
7. Listen to music.
The next time you feel your anxiety level cranking up,
grab some headphones and tune in to your favorite music.
Listening to music can have a very calming effect on your body and mind.
The next time you feel your anxiety level cranking up,
grab some headphones and tune in to your favorite music.
Listening to music can have a very calming effect on your body and mind.
8. Change your focus.
Leave the situation,
look in another direction,
walk out of the room, or go outside.
That would help you to calm your mind.
Leave the situation,
look in another direction,
walk out of the room, or go outside.
That would help you to calm your mind.
9. Relax your body.
When you’re anxious or angry,
it can feel like every muscle in your body is tense.
Practicing progressive muscle relaxation
can help you calm down and center yourself.
When you’re anxious or angry,
it can feel like every muscle in your body is tense.
Practicing progressive muscle relaxation
can help you calm down and center yourself.
To do this,
lie down on the floor with your arms out by your side.
Make sure your feet aren’t crossed and your hands aren’t in fists.
Start at your toes and release them.
Slowly move up your body,
telling yourself to release each part of your body until you get to your head.
lie down on the floor with your arms out by your side.
Make sure your feet aren’t crossed and your hands aren’t in fists.
Start at your toes and release them.
Slowly move up your body,
telling yourself to release each part of your body until you get to your head.
10. Get some fresh air.
The temperature and air circulation in a room can increase your anxiety or anger.
Not only will the fresh air help calm you down,
but also the change of scenery can sometimes
interrupt your anxious or angry thought process.
The temperature and air circulation in a room can increase your anxiety or anger.
Not only will the fresh air help calm you down,
but also the change of scenery can sometimes
interrupt your anxious or angry thought process.
11. Practice Mindfulness.
Practice observing your thoughts, rather than reacting automatically to them.
Think of your thoughts as clouds floating by.
Which draw you in and which makes you want to run away?
Practice observing your thoughts, rather than reacting automatically to them.
Think of your thoughts as clouds floating by.
Which draw you in and which makes you want to run away?
12. Stay in the Present.
Just because something negative happened in the past
doesn’t mean it has to happen today.
Ask yourself if the circumstances,
or your knowledge and coping abilities,
have changed since the last time.
Just because something negative happened in the past
doesn’t mean it has to happen today.
Ask yourself if the circumstances,
or your knowledge and coping abilities,
have changed since the last time.
13. Distance yourself from negative self-talk and beliefs.
We can’t necessarily stop ourselves from experiencing negative self-talk and beliefs,
but we can distance ourselves from them.
We can’t necessarily stop ourselves from experiencing negative self-talk and beliefs,
but we can distance ourselves from them.
14. Set routines.
When we have set routines,
we have fewer decisions to make during the day.
This frees up space in our minds for bigger, more important tasks.
When we have set routines,
we have fewer decisions to make during the day.
This frees up space in our minds for bigger, more important tasks.
15. Read books about discipline and thoughts.
Each person needs to find a daily routine and treatment approach,
that works for them.
Self-help books that target anxiety management
can also be a very useful part of the treatment journey.
Each person needs to find a daily routine and treatment approach,
that works for them.
Self-help books that target anxiety management
can also be a very useful part of the treatment journey.
- Book recommendation: “Live Intentionally”
This book is a 90 Day Self-Improvement Project that will re-calibrate your entire existence
It will change your habits, daily routine, mindset, and helps you to learn how to calm your mind.
gumroad.com/a/791802995/vr…
This book is a 90 Day Self-Improvement Project that will re-calibrate your entire existence
It will change your habits, daily routine, mindset, and helps you to learn how to calm your mind.
gumroad.com/a/791802995/vr…
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