All worries fall into two categories, stuff you can do something about and stuff you can’t. We all spend too much time and waste too much energy attempting to change what we cannot change. It is a major cause of stress and frustration.
If there is somethings you can do, do out a list and get to work. If there is nothing you can do, forget about it and move on, and i good way to doing that is just get busy. Get involving in doing something that take all your attention.
To be a person that people like, and get on with is easy but sometimes we like to make it complex.
Several years ago due to having stressful situations in my work life, social life, and personal life I developed terrible anxiety, which led to panic attacks — resulting in loss of sleep, problems with eating, which in turn affected my overall health.
I went from a very social person to someone that hardly left the house. At one point I thought I would never recover which only fueled my anxiety.
Today I would like to share the top 7 ways I used to overcome my anxiety.
1. Remember to Breathe
Pay attention to your breathing. Most people take their breathing for granted. Breath is by far the most important of all the steps, as we breathe in a completely different way when anxious than we do when calm.
So if you breathe in a way that calms the body, nature will do the rest.
When we are anxious our ‘fight or flight response’ is triggered — originally named for its ability to enable us to fight, or run away when faced with danger physically.
Fight or flight was essential for our ancestors, but now it’s activated in situations where neither response is appropriate, like in traffic or during a stressful day at work.
Symptoms include dry mouth, fast breathing, heart pounding, tense muscles, and slow digestion. These symptoms create more anxiety which leads to an anxiety loop. Anyone that has had anxiety knows how quickly this anxiety loop can lead to a panic attack.
Remember to breathe
When you begin to feel anxious, do some diaphragmatic breathing. When people are anxious, they take shallow breaths reducing the oxygen intake. Diaphragmatic breathing takes in maximum oxygen which signals to the body that the threat is gone so it will return to normal functioning
To check if your doing it properly simply put a hand on your chest and stomach while breathing. When you breathe in your stomach should rise, as if filling up with air, and when you breathe out the stomach will fall.
2. Move Your Body In Any Way You Can
Walking, running, riding a bike, dancing, swimming or Zumba. Step two is also linked to breathing but has the added effect of taking your mind off your problem or worry. Step two may lead to more of step three.
3. Sleep You know You Need It
Studies show that sleep loss is associated with higher levels of depression and anxiety—but it’s not completely clear if anxiety keeps you up at night or if dealing with insomnia increases your risk for anxiety. Either way, the vicious cycle can put your brain on edge.
4. Avoid Caffeine
Caffeine can exacerbate anxiety as it acts as a central nervous system stimulant. It is making your body more aware of the feelings of anxiety. Plus, caffeine keeps the body awake which can affect sleep, which is essential to help overcome anxiety.
5. Keep a Gratitude Journal
Simply keeping a gratitude journal—regularly writing brief reflections on moments for which we’re thankful—can significantly increase well-being and life satisfaction.
6. Expand Your Social Support
Social support is a core component in managing stress and coping with anxiety. So, reach out, call someone you haven’t talked to in a while. It is all about connection.
7. Stay away from drugs or alcohol
Perhaps they work in the short term, but they often do the opposite in the long term.especially with panic attacks. Talk your doctor if you feel you cannot stop using.
Having suffered from anxiety myself, I highly recommend diaphragmatic breathing, more exercise, more sleep, and less caffeine.
The main lesson I learnt in my recovery was patience.
We all want instant results, but like learning to drive a car, you don’t just jump in and drive. You take lessons and the more lessons you take, the better you get.
Similarly when you want to recover from anxiety, after a few days using the above tips you might not see that much change, but after a few weeks, if you record your progress in your gratitude journal, you will see a massive difference.
I wish you all the best on your journey.
Thanks for reading.
If this post has inspired you in any way, please share. You may help someone in the deepest of despair.
Chances are you have one or more devices within arm’s reach.
Don’t worry you’re not alone!
71% of Americans sleep with, or next to their smartphone according to Bank America research.
We live in a 4+ screen world. We’ve got smartphones, tablets, computers, televisions and e-readers.
Depending on your age, location or lifestyle, the number of screens you view in a day can increase, especially in cities. Other displays include gaming devices, car-related devices or out-of-home screens.
In case we’re unable to stop and look, we’ve also got Siri and Alexa our virtual assistants ready to answer our voice commands.
What’s now possible with technology is impressive.” With resources like YouTube, you can learn how to do almost anything for free.
We live in a world where we can do anything, yet over 90% of people are working jobs they dislike and are unhappy.
2019 is possibly the best time in history yet stress, depression and anxiety are at an all-time high.
The solution? The solution is action.
We must take action.
A few years ago I had terrible anxiety, that got so bad at one point that I thought I would lose my mind. My body was in constant panic mode; several times throughout the day I had mild panic attacks.
My doctor told me, to exercise as much as I could, as it released chemicals that would calm the body. Not to drink caffeine; so I would have a better sleep. And, to read; as it would help focus my mind on something else.
Did I follow his advice?
For a couple of days, yes, but I stopped as I didn’t see instant results.
Looking back now it makes perfect sense that what the doctor suggested would have helped, but at that moment I wanted an instant fix.
I prayed for a solution, the solution came, but I didn’t listen. I kept looking for other ways online and in books.
Then I came across ETF tapping.
Tapping for anyone that has never heard about it before is a combination of ancient Chinese acupressure and Modern Psychology that works to physically alter your brain, energy system and body all at once.
It seemed to cure a lot of people.
But again, when I didn’t see instant results, my search continued. Then one day a friend suggested the great results they had obtained from tapping. So I decided to give it another go.
The moment that I focused 100% on tapping is the moment that things started to change. The first few days I did not see much difference, but within a couple of weeks, I frequently went many days without feeling anxious at all.
Then it was gone.
Not until I took action did I see results.
Your Destiny Awaits
Having so much information at our fingertips can be as much a hindrance as a blessing if we don’t take action.
With me, it was overcoming anxiety. With you, it could be something more positive like setting up a website for your business, or doing a course on photography or graphic design.
There are countless things that we can learn and do online to improve our lives, Udemy is an excellent resource, but we need to be aware of the content that we consume.
Over 80% of people spend 4-6 hours a day scrolling through apps.
Don’t get me wrong, connecting with friends and family is fantastic but if you are not happy with your life, then all that time scrolling is wasted.
We all have 24 hours a day, its what you do with it that counts.
Almost every piece of information ever created is on Google. There is no longer any excuse for working jobs you don’t enjoy for 40 years.
Its time to stand up and decide how you can add value to others.
Whatever you want to do, no matter how big the dream now with the internet everything is available to make your dream a reality. Forums tutorials and support is just a few clicks away.
But you must take action.
Take a step of faith today. I believe in you. You have great value to add to this world.
If you have been affected by this story in any way below are a couple of numbers that you can call and speak in confidence. During my worst times, I used these services many times so I know they can help with recovery.
In the U.S., for support, Lifeline provides 24/7, free and confidential support for people in distress. For a prevention and crisis resources for you or your loved ones, call 1-800-273-8255 or go to https://suicidepreventionlifeline.org
In the UK, for confidential support call the Samaritans on 08457 90 90 90, visit a local Samaritans branch or see http://www.samaritans.org
Fear can take many forms. Fear to you could be a natural disaster or an economic collapse, something significant that will affect your life and those around you.
But fear to some can be as severe as unable to be alone or afraid of people; unable to fit in with others.
It’s very easy to imagine how fear can mould and shape lives.
What most people do to overcome their fears is to avoid the situation that causes the fear. This method can be effective but doesn’t solve the problem. In effect, all it does is make your world smaller.
When fear is limiting your life, you must face it.
At first, this can seem daunting, maybe even causing anxiety, but this is where faith comes in.
When I was younger, I was bullied at my part-time job. Then, one day on the way to work I got a mild panic attack. The next weekend I phoned in sick and told my doctor what was going on, and she wrote work-related stress on the sick note, telling me it was something I had to face. I agreed.
However, the thought that I had to face management to discuss the matter just escalated my anxiety, so I didn’t go back.
I didn’t go near the area of town where I worked as I feared meeting the people that I worked with, I didn’t want to explain to them why I left.; I felt that I was somehow responsible for the abuse. Bullying affects everyone differently.
Many other personal problems hit me around the same time, so I decided to go to see a counsellor.
As we got into conversation, he spoke about reading the Bible 2-3 times a year; he talked about it with so much passion that I started to read it myself. And the more I read, the more my faith grew within. Knowing that God is with us at all times helped me to surrender to His will.
I realised that I had let fear escalate the problem. By avoiding the part of town I used to work I was giving fear control of my life.
When I started to return to the places I used to go many of the people that I worked with didn’t even recognise me, others just said hi. Fear had built up a story that was not close to reality.
Fear makes problems more significant than they are.
Faith and fear are simply vibrations. One has positive energy the other negative.
When a lot of negative things happen, it is easy to get into a negative vibration, and it may seem like you will never get out, but when you work on your faith daily, it will give you the ability to change a negative vibration to a positive one.
Faith is simple, yet we like to make it complicated.
Now I’m not saying that it is simple to make prayer and devotion a part of your day, but if you can make it a habit, then you will see massive results.
Ask God to give you the desire and discipline to spend time with Him each day.
A simple practice that has worked well for me during busy times is to take 30-60seconds during the day. Close your eyes for 30-60seconds now. Listen to the world around you and feel the presence of God.
This practice sounds almost too simple to have an impact, but do it often, and within a short time you will see and feel the difference in your life.
I wish you a stress-free week. Take a step of faith today.
My new book, Live a Life Without Fear, is currently on free promotion on Amazon, if you could download and leave me some feedback it would be very much appreciated. Click on the image below.
Thanks for your time.
Rev J Martin
When Brother Bruno was at prayer one night, he was disturbed by the croaking of a bullfrog. He tried to ignore the croaking, but all his attempts were unsuccessful. So he shouted from his window, “Quiet! I’m trying to pray.”
And since Bruno was a saint his command was instantly obeyed. Every living creäture within earshot held its voice to create a silence that would be favourable to prayer.
But now another sound intruded on Bruno’s worship- an inner voice that said, “Maybe God is as pleased with the croaking of that frog as with your prayers.”
“Nonsense,” was Bruno’s response “how could God like that sound?” But the voice refused to give up: “Why then do you think God invented that sound?”
The voice unsettled Bruno, so he decided to do some research. He called out once again from his window but this time giving the order, “Sing!”
The bullfrog started croaking at once; with all the other frogs in the vicinity as a backing group. But as Bruno listened this time he discovered that, if he stopped resisting them, they enriched the silence of the night.
With that discovery, Bruno’s heart became harmonious with the universe and, for the first time in his life he understood what it meant to pray.
Praying is so much more than chanting or a series of words., no matter how profound the words may be. Praying is about paying attention to the world we’re living in, its about paying attention to the presence and power of creation.
The sound of the birds singing at dusk, a flowing stream, or the rustling of the trees in the wind.
Every sight and sound, whether it be a bird singing, the sound of water, or in Brother Bruno’s experience, a bullfrog, can help us to understand if we pay attention, the precious value of everything in creation.
So this week, take a moment each day to stop and listen to the world around you. Listen to all the sounds that God created, and be thankful.
And the more you listen, the more calmness and certainty will enter your life. And the more that calmness and certainty enters your life the quicker your fears and worries will fade away.
It’s not that they magically disappear, but they no longer have the same power over you.
Each of us has a spiritual journey, but on that journey fear worry and doubt are all dead ends.
Get yourself on the road of acceptance, get yourself on the road of awareness, get yourself on the road of faith. Be happier, healthier and more fulfilled.
Thanks for reading and have a good week.