Part 2: Twelve Practical Ways to Reduce Anxiety
Yesterday I started Part 1 of the 12 ways to Reduce Anxiety Series--check it out here:
As a reminder:
Anxiety, Stress, Overwhelm, whatever your name for, the constant need to "go go go" is driving you crazy, affecting not only your physical health but your personal life, work-life, and your overall happiness.
Common signs of this issue:
You are constantly checking your to-do list.
The feeling of unworthiness
Checking and double-checking everything
Always on the go, always something to do "busy, busy, busy."
Trouble relaxing even when you have set aside time to relax.
Frequent physical symptoms: racing heart, headaches, stomach aches, or insomnia (to name a few)
Here are tips #5-8:
5. Set Boundaries:
Often anxiety stems from feeling out of control. When we feel out of control, it is usually a sign that we need to set some boundaries in our life—saying no to the draining neighbor, to the PTA requests, to the co-worker that always wants you to cover for them, or to the family member that is just exhausting. It is ok to set boundaries in your life and say no. Pay attention to the activities you are engaging in and ask yourself: Do I want to be engaging in this activity? Why am I engaging in this activity? Could I say no to this activity?
Boundaries allow us to live a life that is full and juicy. Boundaries allow us to engage in the activities and with the people who energize us (therefore reducing anxiety). Boundaries allow us to feel in control of our lives as much as possible, which reduces anxiety.
6. Speak your Needs:
Boundaries and needs go hand in hand. Once you start to know what you need and start asking for it, you can ask for: support, help, a hug, feedback, or a good listener. The possibilities are endless. Learning how to speak up for myself and ask for what I need at the moment has dramatically reduced my anxiety. Life doesn't feel so scary and out of control when you can ask for what you need.
7. Dramatize the Worry:
Frequently the thing you are fretting about is ridiculous. When I can dramatize my anxiety using silly voices and over-indulgent hand gestures, it puts my anxiety in its place. Let's say you are worried about what your boss thinks of you. So you spend all morning stressing about what you are wearing, what you will say at your upcoming presentation, and your behavior at the company luncheon. When you catch yourself stressing, start to play it out. Say out loud (if you can) in your boss's voice what you are worried she is saying about you. Act out the interaction with her based on your anxieties. Frequently our anxieties fester in our heads, and in reality, they are absurd. By play-acting the worry, the absurdity becomes more apparent.
8. Control What you Can Let Go of the Rest:
When you find yourself amping up, repeat the mantra (out loud preferably): "I can't control everything." The illusion of control is an anxiety sufferer's biggest lie. It is helpful to recognize that much of life is out of your control. You can only control yourself (e.g., you can set your boundaries and speak your needs), but you can't control: traffic, other people's actions, perceptions, reactions, or thoughts. Remind yourself frequently that you are doing the best you can with what you have right now, and let the rest go.
In case you missed it: