We all experience feelings of anxiety from time to time. However, some people can have these feelings daily, and in severe cases people experience feelings of anxiety most of every day. Dealing with anxiety can feel hopeless. Below are three ways which can help you manage anxiety.
Meditation when used regularly can help reduce anxiety levels. Even if you can only manage a few minutes at first, keep going and you will feel the benefits. You will start to notice that regularly practising meditation will not only help reduce anxiety levels, but the benefits will spill over into other areas of your life. Because meditation helps you to slow your mind you will start to become an observer of your thoughts and worries rather than feeling that they are a part of you. You are not your thoughts.
Affirmations are positive statements that we say to ourselves. They help us by altering our subconscious mind. Said regularly, we will start to believe them. After all, the more we hear something the more likely we are to believe it. Using anxiety affirmations can help you take back control so that you can think rationally. Using positive anxiety affirmations in the morning is best because they help calm the mind ready for the day. See my list of examples of anxiety affirmations here.
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Journaling can be a powerful tool for examining and shifting thoughts from anxious and ruminative to empowered and action oriented.
Something you may instinctively do when you have anxious thoughts is to deny them. This will only suppress them. Writing them in a journal can feel like you are transferring the thoughts out of your head onto the paper. You can use your journal to vent those negative anxious thoughts onto the page, leaving you feeling lighter and relaxed.
Feelings of gratitude boosts happiness hormones in our brains. Why not use your journal to express any feelings of gratitude you have. Every night before bed write in your journal three things that you are grateful for. You can write anything such as food, water, house etc. I try and write different things each day such as ‘someone held the door for me’ or ‘hearing my sons laughter’. It is best to write what your grateful for and really sit with the feeling of gratitude. Having feelings of happiness and gratitude helps to relieve levels of anxiety.
You can buy journals such as the following that have inspiring quotes, grounding techniques and pages for you to write your thoughts and record your progress.
You can get journals for children and teenagers too…
I use meditation, affirmations daily and I journal a few times a week. I have found that using these helps to ground me which makes it easier to focus.