In fact, even a small seed of doubt can lead to anxiety and stress. Unfortunately, this feeling could persist for a long time and may have a negative impact on your professional and personal life.
It is important to understand that your brain is an adaptable organ. This means that even very small behavioral changes can greatly decrease worry as well as help you return to your high-functioning self.
In addition, here are 3 simple practices, you can introduce in your life to lower anxiety:
Write down Your Problems
You should put your worries into words because it is the first step towards reducing anxiety. Namely, when you experience stress or anxiety, simply write down your exact thoughts. In case you continue worried thoughts, continue writing. This means a verbatim transcript of what you are thinking. Once you finish writing down your worries, you should write them down again in case you think them again.
Keep in mind that when you worry, you actually repeat the same content again and again. Writing down your worries helps you recognize how senseless and repetitive they are.
Furthermore, this also helps transform the ominous cloud of pity and self-doubt in your head into a soluble problem. By writing down your problem, you can conceptualize your problem and look for potential solutions.
The University of Chicago carried out a study that found that anxious test takers that wrote about their feelings and thoughts before writing a test experienced improvements compared to those who didn’t. Researchers concluded that those who highlighted their worst possible outcome for what was causing their anxiousness experienced the greatest improvements.
This simple method allows you to determine your insecurities, and helps you combat them effectively. That’s not all, it also helps provide instant mental relief.
Get Regular Exercise
Not only will exercise lead to physical benefits, but it will also benefit your mental health. Getting regular exercise helps you take control of your body, thus resulting in feelings of transformation and self-worth that decrease overall worry and stress.
Research has proven that depression and anxiety patients, who got regular aerobic exercise, had a great reduction in the levels of their stress hormones, like cortisol and adrenaline. Exercise has also been found to induce the production of endorphins, i.e., chemicals in the brain that helps fight pain and improve mood.
Practice Mindfulness Meditation
A large number of people practice meditation, hoping to fight stress and stress-related health issues. Moreover, mindfulness meditation has become very popular in the past few years. The only thing you need to do is sit comfortably, focus on your breathing, and bring the attention of your mind to the present.
Many scientific studies have proven that simply closing your eyes as well as listening to your breath could enhance mental stability and cognitive function.
Whenever you feel anxious or overwhelmed by your everyday activities, practice meditation in whichever way you find comfortable. An open mind and a quiet space are the two things necessary for proper mindfulness meditation. Meditate for a couple of minutes because it can help you feel more concentrated, clear-headed, and optimistic.
These 3 practices are found to extremely effective at fighting anxiety and stress and are easy to include in your daily routine.
- Carnegie, Dale. ”How to Stop Worrying and Start Living”;
- Bloomfield, Harold. ”Healing Anxiety Naturally”;