5 Quick Mental Shifts To Help You Instantly Overcome Anxiety
Learning how to overcome anxiety disorder can be one of the most empowering things that you can do. It can be extremely difficult to overcome an anxiety disorder, especially if you don’t know where to start.
While there are many medications that your doctor can prescribe for you, I want to focus on natural alternatives that you can implement immediately.
In this article, I will share some quick-wins that are natural and have been proven to work with people who have anxiety.
Cognitive Behavioral Therapy
Cognitive Behavioral Therapy (CBT) is the first mental shift you can try to help you overcome your anxiety. Many therapists who teach CBT to their patients with anxiety see considerable improvements. That being said you do not have to sit on a counselor’s couch to experience similar success.
CBT is essentially about “thinking about how you think”. I will explain this, but it may be easier for you to understand if you see an illustration of how this therapy works.
CBT explains that your thinking is circular. Here is what I mean:
Your behavior influences your thoughts, which influences your feelings, which influence your behavior.
If your thoughts are negative this will lead to negative feelings, then negative behaviors, and back to negative thoughts again. Because of this, it’s important to stop negative thoughts and replace them with more optimistic thoughts so that you do not get caught in a never-ending negative cycle.
Acknowledge The Anxiety
Admitting that you have anxiety is nothing to be ashamed of. Anxiety is the most common mental illness in the U.S. and it impacts nearly 40 million people.
I get it…it’s much easier to avoid situations that make you anxious, however, this is no way to live. Just think about all the opportunities that you’ve missed out on due to anxiety.
Changing your thoughts to acknowledge your anxiety is a bold step and will take time so there is no need to rush through the process. Make an effort to expose yourself to these situations little by little and when it’s all over celebrate your progress because that’s what is happening!
Depending on your level of anxiety, having a therapist help you would be ideal, however, you can also solicit the support of a close friend or family member during these times.
The point of acknowledging your anxiety is so that you can then take action to finally conquer it. Take your time and don’t feel compelled to solve your problem in a week.
Find Inspiration From Books, Movies, Online Courses, And Conversations With Others
When you have anxiety, the last thing you want to do is read about it because it simply reminds you of your own problems.
That being said, you should seek out books, online courses, and have conversations with others who have anxiety. These interactions can potentially provide you with one golden nugget of information that helps you to look at your situation in a way that you had never considered before.
Books that you can read about anxiety include:
- Dare – This is an interesting approach to anxiety. Instead of hiding from the problem author Barry McDonagh encouraged anxiety to do its worst. McDonagh’s approach is to challenge anxious thoughts as opposed to hiding from them.
- Headspace – This phone app helps you to deal with anxiety and stress in daily sessions that last no longer than 10 minutes.
Blogs about anxiety:
- 30 Sleeps – During my college days, this blog was my jam. While there is not as much content today, it’s still worth checking out. One of my favorite articles that is still available is called Dealing With Negative Emotions.
Any of these options are good ways to go about treatment while you work on how to overcome anxiety disorders on your own. Remember the key is to find one golden nugget of wisdom to help you see your anxiety from a different angle.
Reduce Anxiety By Walking On the Balls Of Your Feet
I stumbled upon this tip by pure accident, but in my experience firmly walking on the balls of my feet has lead to an instant boost of confidence and a decrease in anxiety.
The alternative to this walking heel first and in times that I am experiencing more anxiety than normal, I’m typically walking this way.
Anyway try this method of walking prior to a job interview, a work presentation, first-date, or any situation that causes anxiety and you will be amazed at how much more confident you feel by simply walking on the balls of your feet.
If you don’t believe me try it right now and you’ll see the difference.
Below is a video of a guy demonstrating how to walk on the balls of your feet. His reasoning for walking on the balls of your feet is completely different and has to do with helping your joints, which is an added benefit!
Finally, to supplement the mental shifts I’ve mentioned above consider practicing Yoga as a way to alleviate some anxiety.
Yoga is a mind-body practice that involves things like deep breathing, meditation, and relaxation; all things that can help you to greatly reduce your anxiety if you make this a routine activity.
Best of all practicing yoga is very cheap! You can watch free Youtube videos like the one below and find yoga mats for less than 20 bucks on Amazon.
The fact that you are reading articles like these proves that you are on the right track. It is important that you seek help for your anxiety and you are doing just that!
Everyone has different levels of anxiety and for some, the suggestions in this article may not be enough. If you need more help you can always seek help from a therapist who can provide even more advanced treatments.
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Nick Bryant is a Counselor with 11 years of experience working in community health. He enjoys concerts, walks with the doggo and wife, mocking Dallas Cowboy fans, and sharing community resources. Jump on the Houston Case Managers email list to receive weekly community resource guides delivered directly to your inbox.