Transform Your Anxiety: 13 Habits to Overcome Stress
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Chapter 1 Understanding Anxiety
I have personally battled with anxiety and still experience moments of it. That's perfectly normal. The goal isn't to eliminate anxiety altogether—it's about finding harmony with it.
Ultimately, the term 'anxiety' is merely a label we've created to articulate the physical sensations tied to overwhelming thoughts. It doesn't have to dominate our lives, yet we often allow it to do so.
Here are some common behaviors that exacerbate anxiety:
Identifying as 'anxious.'
You are not an 'anxious person'; you simply experience anxious moments. Defining yourself in this way only deepens your suffering. Many people use anxiety as a crutch for their shortcomings. It's time to shed this victim mentality and recognize your strength.
Taking negative thoughts to heart.
As humans, we will constantly encounter various thoughts, both positive and negative, throughout our lives. While we cannot prevent these thoughts, we can choose not to cling to every single one. Remember, thoughts are not facts. Let them drift away, and you'll find freedom.
Listening to Coldplay.
(Consider this a light-hearted reminder that sometimes our choices can influence our mood.)
Engaging in erratic physical movements.
The relief you seek often begins in the body. Allow yourself to shake out tension, then find calm by walking slowly, relaxing your shoulders, and breathing deeply. Your mind will follow, and anxiety will ease.
Holding your breath.
When we're scared, we instinctively hold our breath—a survival tactic from our ancestors. If you're feeling anxious, resist the urge to stop breathing. Instead, allow your breath to flow freely, as if inflating a pool. Your breath is a powerful tool for relaxation.
Excessive self-focus.
Many of us unintentionally worsen our anxiety by fixating on ourselves and our issues. The belief that you need to 'fix' something only amplifies stress. Redirect your energy to work, exercise, and helping others, and you'll find that your anxiety diminishes.
Avoiding mistakes.
An intense fear of making mistakes can lead to anxiety. This pressure can be overwhelming. Give yourself permission to fail, and embrace vulnerability. Start small; the path to relief lies in letting go of the fear of looking foolish.
Debating with anxiety-related articles.
(Sometimes, it’s best not to engage with content that adds to your stress.)
Consuming negative news.
Media thrives on generating anxiety. Bad news will always exist, and you don't need to be constantly updated. Important information will find its way to you. Focusing on negativity can create a habit of seeking out problems in real life, which isn't healthy.
Believing anxiety is influenced by external factors.
In my younger years, I was consumed by anxiety because I thought my self-worth depended on others and my perceived failures. The truth is, anxiety is a mental construct. External circumstances don't dictate your stress; it's how you respond to them that matters.
- Tensing your abdomen.
Evolution has taught us to tighten our stomachs in response to perceived threats. However, this habit can heighten anxiety. Instead, relax your stomach, breathe deeply, and allow tension to dissipate.
- Consuming caffeine.
Moderation is key with caffeine. If you struggle with anxiety and sleep issues, it's wise to limit your intake. Caffeine can trigger stress hormones, but in small amounts, it can be enjoyable. Be mindful of how much you consume.
- Desiring certainty.
I often felt uncomfortable with uncertainty and sought control, which increased my anxiety. The most relaxed individuals are those who embrace the unknown and trust that they will receive what they need in due time. Reconnecting with this inner compass can lead to freedom.
Would you like to cultivate a stronger mindset than most? If this resonated with you, check out my free illustrated guide, "The 12 Habits of Mentally Strong People," available for a limited time when you subscribe to my Substack newsletter.
Chapter 2 Resources for Overcoming Anxiety
In this video, "Almost Thirteen - Save Your Child's Life," you will discover practical strategies to help manage anxiety in children and teenagers, ensuring their well-being.
The video "Thirteen (2003) or What It's Like To Be A Teenage Girl" offers insights into the teenage experience, highlighting the unique pressures that contribute to anxiety during this formative time.