It can be hard to ease an anxious mind on days when even the smallest of things seem to overwhelm you. We understand how difficult it is to detach yourself from negative thought patterns, especially when everything seems to be falling apart.
But take heart! You are not alone in this fight. It may seem like you can never outrun this feeling but there are many easy ways to minimize your response to stress and anxiety.
If you’re looking for a way to escape your self-defeating thoughts and let go of the negative energy that’s making you anxious, then you’ve come to the right place! Begum C has made a list of ten simple, effective ways to ease your anxious mind that will help you navigate your way through anxiety.
1- Practice Mindfulness
Anxiety can become such an integral component of our world view that it only seems natural to be cautious, and suspecting about the future. However, to save yourself from the agony, practice mindfulness, and engage with the present via all five senses. This can be a great fix for the anxiety looming over you as it teaches you to be aware of your emotions, connect with your inner self, and reflect on deeper questions.
Think about it! What exacerbates your anxiety? Why are you afraid to face the future? What is your biggest fear? Once you resolve these dilemmas and take note of what bothers you, you can ease an anxious mind and fully enjoy the present moment. It also helps you navigate your way through the complicated spirals of overthinking so you can ground yourself in reality and look at the world from a balanced, realistic perspective.
Oftentimes, we experience anxiety and emotional distress due to low self-esteem and self-doubt. Gratitude uplifts your sense of self by reaffirming that you are blessed, have plenty of reasons to be grateful, and are surrounded by your loved ones. Furthermore, it is scientifically proven that this can modify neural structures in your brain, making you feel happier and more content.
There are a hundred ways in which you can express how grateful you are for the little things in life; write in a gratitude journal, pen down some letters, participate in gratitude circles, express gratitude to yourself, or pay your friends and family a gratitude visit! If you’re looking for ways to de-stress and ease an anxious mind then look no further! Also, make sure to extend it to the people around you as brightening someone else’s day can also ease an anxious mind.
3- Laughter Therapy
Have you heard about a good laugh setting everything straight? Well, it is scientifically-proven to be true!
Laughter decreases levels of cortisol (a stress hormone) and simultaneously releases mood-elevating endorphins which have proven physical and psychological benefits. Your body’s response to laughter can be compared to the after-effects of exercise as both activities trigger the release of hormones that stabilize mood, boost the immune system, and ease an anxious mind.
4- Cognitive Behavior Therapy
Cognitive behavior therapy is based on introspection and evaluation of thought patterns, unfolding traumas, and triggers that induce anxiety. It is like regular therapy with a focus on addressing anxiety issues using reflection and affirmation. The idea is to challenge destructive thought patterns and threat-oriented interpretations to change behavior. Once you begin working towards identifying the faults in your world-view rather than blaming your circumstances, you will learn how to minimize your response to anxiety-provoking situations!
5- Build Certainty in Your Day
Anxiety is induced by a fear of the unknown. If you’ve noticed a decrease in your anxiety levels when you plan ahead and are prepared for what is to come, consider building certainty in your day. Establishing a daily routine can limit the scope of unpredictably, help you stay grounded in the present, and quickly ease an anxious mind. Furthermore, it enables you to fight that feeling of being overwhelmed by breaking down each day into small segments and focusing on a clear, concise list of things to be accomplished.
6- Guided Meditation
Guided meditation offers a unique setting in which you can practice meditation. It consists of being guided by a coach or guide through recorded sound, video, or a live session and participants meditate by following the guide’s instructions. It is a great way to calm an anxious mind by completely immersing yourself in the experience, knowing that you are being guided and taken care of. Guided meditation is a great way to learn how to surrender, lose yourself, and find peace even if you’re surrounded by chaos!
7- Try CBD
Cannabidiol (CBD) is a chemical found in the cannabis plant. Unlike its other variant, THC, it is not intoxicating and stimulates the receptors that elevate serotonin levels in our body. Serotonin is a happy hormone that brings relief to people with anxiety disorders and balances mood. CBD can be taken in multiple ways, from oil tinctures taken sublingually to tasty CBD gummies, there are a lot of options to choose from.
8- Drink Herbal Tea
We know you can’t resist that hot, steaming cup of coffee in the morning but would you change your mind if we told you that it increases anxiety levels?
As hard as it may seem, try replacing caffeinated drinks with herbal teas. This is one of the most underrated ways to ease an anxious mind as it also improves digestion and boosts your immune system. Consuming chamomile and other calming teas, especially at night, helps you sleep better so you wake up fresh and ready to take on the world!
9- Do Something Artistic
Your thoughts can be overwhelming to deal with if you keep them confined to your mind. It is important to bring them out on a canvas and externalize the internal turmoil using a creative outlet. Even if you do not feel like creating art that resonates with your thoughts, using it as a form of therapy to disengage from your thoughts and focus on patterns, colors, and designs can serve as a good break.
10- Spend Time in Nature
One of the easiest, most therapeutic ways to ease your anxious mind is to connect with nature and its vastness. Once you interact with the elements of nature, you will begin to realize how small our existence is in the grand scheme of things. This will keep you more grounded and lead your mind away from negative thoughts. It will also create more empathy, mindfulness, and gratitude which will enable you to remain calm even if you’re embroiled in a nerve-wracking situation!
Now that you know exactly how to ease an anxious mind, try out these tips or use them as inspiration to make your own checklist! The key is to find out what works best for you and then use it to fight anxiety in your daily life so that you can enjoy the happy, healthy, and vibrant lifestyle that you deserve. Your journey to peace and serenity begins today!
Head over to our Wellness blog and explore a variety of solutions for anxiety that you can easily incorporate into your daily life!