How To Free Yourself From Anxiety With 7 Easy Steps

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.

BREATHE

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.

Move-your-body

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.

gratitude-journal-main-1

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.

 

Summary

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.

 

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Don’t Panic, Overcome Anxiety, & Live a Better Life

Facebook-Sports-Stad

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.

Action-is-the-foundational-key-to-all-success-Pablo-Picasso

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.

Contact

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

How I Overcome my Fears and Left The Comfort Zone Behind

When you fear— what do you do?

You paint pictures in your mind, sometimes very vivid ones, about how your not smart enough, talented enough or attractive enough.

What are you really doing —You’re telling yourself stories.

You are the main character and fear likes to take you down a dark road, where there is no moon, or lights up ahead. The further you go— the darker it gets. Each step you take is less and less certain— so you slow down, until you stop, retreating back the way you came.

walking down a dark roadIt sure is dark down here…

Then we try to justify our decision with the fact that we didn’t really need the new job, didn’t really need to do the course, or attend the seminar.

I’m happy enough where I am anyway. And where is that?

The comfort zone.

Childhood Fears

Remember when you were a child the stories that you would tell your self. I don’t know if you had the same fear as me but I was afraid of the dark.

Looking back, was it really the dark though?

Not really.

It was the fact that in my imagination it was not an empty room. As children our minds are open, so every monster, vampire or werewolf we have ever seen or read about could possible be in that darkness.

turn_off_the_light_What’s that sound?

I remember turning on the light, reassuring myself that all was ok. Checking all the wardrobes and underneath the bed.

When the light went out again the fear did subside only to return. What was I really doing?

I was telling myself a story, replaying a film or something that I heard or read. I was just told I had a very vivid imagination, and I would grow out of it.

We may grow up but that child remains, we simply tell ourselves a different set of stories, the vampires and the werewolf’s are replaced with, the story, I’m not good enough.

Fears A Good Thing

If you haven’t felt fear in a long time you may think that is a good thing— but its not. Why you may ask?

Because it means that you are living in a comfort zone. The comfort zone is not a happy place, but it’s comfortable.

People work jobs they hate, why?  Because its comfortable.

People stay in relationships they are not happy in, why? Because it is comfortable.

Rather than step out and do their own thing, most people just have a look around and do what other people are doing.

Its like the blind leading the blind.

What I have learnt from experience is this, before you follow other people— LOOK AT WHERE THEIR GOING— because that is where they are taking you.

The average person tiptoes through life hoping to make it safety to the other side. What a dumb game; life is not a practice run, we get one shot at it. Mark twain famously said, do the thing you fear and the death of fear is certain.

Usually when we fear something we have a story in our heads of how we think things will play out.

fear gifIts just our shadow. GET ME OUTTA HERE

The story just plays over and over until the fear can turn to anxiety, you can begin to sweat, feel uncomfortable, and start to feel knots in your stomach, maybe even leading to sleepless nights.

When you actually confront your fears you quickly realize that it is never as bad as you first imagined, plus you have a sense of achievement; which drives you on.

Well it may seem like I have taken you down a dark path but there is a light at the end of it.

Just like you tell yourself a story where everything goes wrong— you can start to tell yourself a story where everything goes right.

Next time you step out of our comfort zone, instead of pulling up a chair and listening to Mr Fear’s story, tell him a story of faith. A story where you win. A story where you are the hero.

In time you will realize there was only one story teller. You’ve been looking into a mirror the whole time.

mirror

So I challenge you to face your fears embracing the concept of story telling. So instead of I will probably fall flat on my face, change it to, I will soar above the clouds.

Thanks for reading.

Tell yourself a story of faith today. 🙂