Anxiety can be challenging and overwhelming, but it is possible to manage it with the right strategies. I have noticed that certain situations create a feeling of anxiety for me; before doing a 1:1 reading or public speaking or catching a train – those are definitely triggers, which need managing in order to return to a sense of calm. I try to manage it with reassuring affirmations and deep breaths, and have also found these 12 steps really useful to help the anxiety when it comes & lead a more balanced life…
– Carolina, The Soul Coach (@thesoulcoach)
1. Identify Your Triggers
Understanding what causes your anxiety is the first step towards managing it. Triggers can range from stressful situations at work to specific people or places. Once identified, you can create a plan to cope with (or avoid, if possible) these triggers.
2. Practise Mindfulness and Meditation
Mindfulness involves focusing on the present moment without judgement. Regular practice can help calm the mind and reduce anxiety. Start with short meditation sessions, gradually increasing the duration as you become more comfortable.
Are you struggling to know where to start with meditation? Let The Soul Coach guide you on your meditation journey with our collection of our 21 Guided Meditations, designed to help calm your mind and connect to the peace within you. Access your calm today – here.
3. Develop a Regular Exercise Routine
Physical activity is known to boost mood, while alleviating anxiety. Exercise releases endorphins, which are natural mood lifters. Aim for at least 30 minutes of moderate exercise, such as walking or yoga, a few times a week.
4. Challenge Negative Thoughts
Anxiety often stems from irrational fears and negative thought patterns. When these thoughts arise, question their validity. Ask yourself: “Is this thought based on facts or assumptions?” Replacing negative thoughts with more balanced perspectives can help reduce anxiety.
5. Establish a Support System
Having a strong support system of family, friends, or support groups can provide comfort and encouragement. Talking about your feelings with someone who understands can offer relief and a fresh perspective.
6. Prioritise Self-Care
Self-care activities like getting enough sleep, eating nutritious food, and engaging in hobbies can significantly impact anxiety levels. Schedule time each day for activities that nurture your body and mind.
Take a moment of self-care wherever & whenever with our aromatherapy roller balls! Relax and take the time to connect to you, whatever the time and wherever you are – Relax Aromatherapy Roller ball.
7. Limit Caffeine and Alcohol
Caffeine and alcohol can worsen anxiety by disrupting your sleep and altering your mood. Consider reducing your intake or replacing them with herbal teas or other non-caffeinated beverages.
8. Create a Structured Routine
A structured daily routine can give you a sense of control and stability. Include regular times for work, relaxation, and exercise. This predictability can reduce feelings of uncertainty and anxiety.
9. Practise Deep Breathing Techniques
Deep breathing exercises help activate your body’s relaxation response, counteracting the physiological symptoms of anxiety. Try the 4-7-8 breathing technique: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.
10. Reassuring Affirmations
Reassuring affirmations are positive statements that can help reframe your thoughts and reduce anxiety. Repeat phrases like “I am ok”, “I’ve got this”, “I am in control of my thoughts”, “I can handle whatever comes my way”, or “I am calm, relaxed, and in charge of my emotions.”
Over time, these affirmations can rewire your thinking patterns, helping you approach situations with a calmer mindset.
If you need a little inspiration for your daily affirmations, The Soul Coach’s Little Book of Positivity is filled with uplifting messages and inspiring words.
11. Set Small, Achievable Goals
Break down larger tasks into smaller, manageable steps. Completing small goals will boost your confidence and reduce the feeling of being overwhelmed.
12. Seek Professional Help When Needed
If your anxiety persists or becomes overwhelming, seeking help from a professional is essential. Therapists and counsellors can provide tailored strategies, such as Cognitive Behavioural Therapy (CBT) or acupuncture or Reiki or EFT for example.
Final Thoughts
Overcoming anxiety is a journey, not a destination. By taking consistent, small steps and being patient with yourself, you can regain control over your thoughts and feelings. Incorporate these strategies into your daily life and remember that progress takes time. With persistence and support, overcoming anxiety is possible.
If you like what you’ve read and would love more magic in your daily life, sign up to our newsletter, pop into store or visit us online at www.spiritualquest.co.uk – Quest is a close, family run business that has been open for over 18 years – we have cultivated a shop & wellbeing centre filled with beautiful crystals, magical energies & lots of love and laughter!
Subscribe to our newsletter!