{"id":4433,"date":"2022-09-27T17:47:14","date_gmt":"2022-09-27T17:47:14","guid":{"rendered":"https:\/\/drdebbie.co.za\/?p=4433"},"modified":"2024-08-15T12:26:15","modified_gmt":"2024-08-15T12:26:15","slug":"12-tips-for-overcoming-anxiety","status":"publish","type":"post","link":"https:\/\/drdebbie.co.za\/drdebbie\/12-tips-for-overcoming-anxiety\/","title":{"rendered":"12 Tips for Overcoming Anxiety"},"content":{"rendered":"\r\n<p class=\"wp-block-paragraph\">Anxiety is part of the human condition. Try to find someone that never feels anxiety.\u00a0<strong><em>Some people are more resistant to anxiety than others, but everyone can strengthen their ability to manage anxious feelings.<\/em><\/strong>\u00a0Developing a high level of anxiety is a skill. Lowering anxiety is a skill, too.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong><em>The key to managing anxiety is to begin minimizing it as soon as possible after it hits you.<\/em><\/strong>\u00a0The more it builds, the more challenging it is to control.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong>Deal with anxiety quickly and easily:<\/strong><\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">1.\u00a0\u00a0\u00a0\u00a0\u00a0<strong>Break your day into small chunks.<\/strong>\u00a0Only worry about the small amount of time in front of you. If you\u2019re sitting in a meeting at 9:00 AM, there\u2019s no reason to worry about how you\u2019re going to pay the electric bill or what you\u2019re going to have for dinner.\u00a0<strong><em>Take the day one minute at a time and keep your attention on that minute.<\/em><\/strong><\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">2.\u00a0\u00a0\u00a0\u00a0\u00a0<strong>Create a mantra and use it.<\/strong>\u00a0Have a positive and uplifting phrase you repeat to yourself.<br \/><strong>\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0<\/strong><em>&#8220;I\u2019m happy and capable of handling any situation.&#8221;<\/em><br \/><em>\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0&#8220;My life is filled with joy and positive energy.&#8221;<\/em><\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">3.\u00a0\u00a0\u00a0\u00a0\u00a0<strong>Exercise.<\/strong><strong><em>The quickest way to relieve anxiety is to exercise enough to sweat.<\/em><\/strong>\u00a0A casual walk is better than nothing, but to get the greatest benefit, it\u2019s necessary to get your heart beating hard. You fool your brain into thinking that you just got away from the stressor. Many years ago, your brain would have thought you just ran and got away from the lion that was about to have you for lunch. Running up and down a few flights of stairs can do the trick as well.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">4.\u00a0\u00a0\u00a0\u00a0\u00a0<strong>Make use of distractions.<\/strong>\u00a0Distractions never solve the underlying issue but can provide relief. Watch a movie, play cards, or do a crossword. Spend time with a close friend. Give yourself a break and put your focus elsewhere. You can live in the moment and become fully immersed in what is happening by using all your senses. Let\u2019s imagine you are sitting at your desk. You suddenly feel anxious because you just saw an email coming in from your boss. Focus on deep diaphragmatic breathing and start using all your senses. For example touch your pen, listen to any noise, look intently at your pen, is there any smell you can observe, and become conscious of your tongue \u2013 which will be the taste part or have a sip of your tea or coffee.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">5.\u00a0\u00a0\u00a0\u00a0\u00a0<strong>Keep going.<\/strong>\u00a0Anxiety occurs because some part of your brain is trying to stop you from taking action. It has learned that it can control you by making you feel miserable. You can minimize the anxiety you feel by plowing ahead. Your brain will learn that making you feel anxious doesn\u2019t work. Our brains are hard-wired to protect us and \u2018keep us safe\u2019. If there are tasks that are daunting to do make yourself conscious of this fact what your brain is trying to do. Then give yourself permission to feel anxious and still go ahead and start the task.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">6.\u00a0\u00a0\u00a0\u00a0\u00a0<strong>Give yourself 20 minutes to worry each day.<\/strong>\u00a0Schedule your worry time. You\u2019ll find yourself less inclined to worry during the other 23-plus hours of the day. When your \u2018worry-time\u2019 arrive write down everything that you are worried about, reminding yourself that the next time you will be worrying will only be in 24 hours from now. This has worked very well for many of my patients.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">7.\u00a0\u00a0\u00a0\u00a0\u00a0<strong>Change your environment.<\/strong>\u00a0Get out of your current environment and give yourself a change of scenery. Go to the park or spend some time at the coffee shop. Spend an hour window shopping. Shake things up a bit.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">8.\u00a0\u00a0\u00a0\u00a0\u00a0<strong>Spend time with your pet.<\/strong>\u00a0If you have a dog, you already know how comforting it can be. Sit on the floor and have a heart-to-heart with your favorite pet. How could you not feel better?<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">9.\u00a0\u00a0\u00a0\u00a0\u00a0<strong>Write in a journal.<\/strong>\u00a0Get your anxiety out of your head and down on paper. There\u2019s something cathartic about writing when you\u2019re stressed.\u00a0<strong><em>Make a habit of writing about your life each day.<\/em><\/strong><\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">10.\u00a0\u00a0<strong>Find the right scent.<\/strong>\u00a0The right scent can be soothing. Choose a smell that makes you feel good when you smell it.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">11.\u00a0\u00a0<strong>Find a hobby that requires concentration.<\/strong>\u00a0It could be chess, playing the piano, or knitting. It doesn\u2019t matter what the hobby is as long as you enjoy it and it commands your complete attention. It can be a great way to spend your downtime.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">12.\u00a0\u00a0<strong>Visualize.<\/strong>\u00a0Visualize something positive. Daydream about Maui or remember a positive experience from the past. Imagine your perfect day.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Dealing with anxiety is important.\u00a0<strong><em>Successful people are successful due to their ability to manage anxiety successfully.<\/em><\/strong>\u00a0When you feel worry begin to build, deal with it immediately. A high level of anxiety is very challenging to manage. Develop a list of strategies that can be implemented quickly when the anxiety first appears.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">In our Infinite Naturally You program, we explore many different methods to help you deal with anxiety effectively and naturally so you can live your life on your terms. In j<strong><em>ust 20 minutes a week<\/em><\/strong>, you will be\u00a0<strong><em>more controlled of your life<\/em><\/strong>\u00a0and feel more at ease.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">P.S.Feel free to share with someone who you feel would benefit \ud83e\udd17<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">If you want to learn more how to take control of your lives, click on this link &#8211;<a href=\"https:\/\/dr-debbie-smith1.teachable.com\/p\/anxiety-and-depression-naturally\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/dr-debbie-smith1.teachable.com\/p\/anxiety-and-depression-naturally<\/a><\/p>\r\n","protected":false},"excerpt":{"rendered":"<p>Anxiety is part of the human condition. Try to find someone that never feels anxiety.\u00a0Some people are more resistant to [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":7684,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"episode_type":"","audio_file":"","podmotor_file_id":"","podmotor_episode_id":"","cover_image":"","cover_image_id":"","duration":"","filesize":"","filesize_raw":"","date_recorded":"","explicit":"","block":"","itunes_episode_number":"","itunes_title":"","itunes_season_number":"","itunes_episode_type":"","footnotes":""},"categories":[1082],"tags":[],"class_list":["post-4433","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mental-health"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.4 (Yoast SEO v28.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>12 Tips for Overcoming Anxiety - Dr Debbie Smith<\/title>\n<meta name=\"description\" content=\"Anxiety is part of the human condition. 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