Overcome Anxiety With These 10 Simple Yet Powerful Tips

in this article, we will discuss 10 simple, yet powerful tips to overcome anxiety.

Almost everyone experiences anxiety. Whether it be a fear of dogs or a fear of crowds, it is impossible to be alive and not experience anxiety at one point in your life. 

It is one thing to experience fear now and then. However, anxiety can control almost every aspect of our lives. Many people feel afraid of having fear, that another panic attack is inevitable. 

It is at times like these that anxiety can significantly control our lives. 

Here are 10 Simple Yet Powerful Tips To Overcome Anxiety

1.) Practice Deep Breathing

When we are in a state of panic, our breathing tends to be shallow and in and out of our chest. We can learn to slow our breathing, take longer inhales, and exhale out of our stomachs. Doing so will significantly reduce our anxiety. 

2.) Be Mindful of the Moment and Stay Present

When we experience anxiety, we usually think of something that can happen in the future. We may feel social anxiety and are in a crowd. Still, our fears of someone judging us is typically in the future.

Start being present and start focusing on your breath. Focus on the sensations of the air passing in and out of your nostrils as you breathe. 

As you become more present, you will stop looking anxiously ahead toward the future or looking back at the times you were anxious in your past. You will stay grounded in the now and live a calmer existence.

3.) Engage in Regular Physical Exercise.

Regular exercise is a great way to overcome anxiety and simply improve your mood. We should aim for a minimum of 30 minutes of exercise on most days of the week. Picking an activity we enjoy will help us stick to the routine.

For instance, I like my stationary bicycle because I can watch YouTube videos while exercising. Doing so makes it more fun.

4.) Get A Sufficient Amount of Sleep

Not getting enough sleep can make our feelings of stress and anxiety worse. We should get at least seven to nine hours of sleep each night. 

We can get quality sleep by doing things such as establishing a bedtime routine, avoiding caffeine after 3 o’clock, and avoiding using our cell phones. 

It also is helpful to create an environment that encourages sleep. Things like making your room dark or using a light if you are frightened of darkness. Make the temperature comfortable. Maybe even have white noise or soft music to block out any noise.

5.) Limit Caffeine and Alcohol Use

Too much caffeine can exacerbate anxiety symptoms. It also can affect your sleep, which will make your anxiety work. Alcohol may seem to lessen our anxiety but can simply make our anxiety worse in the long run and can lead to dependence.

Avoid too much coffee, but also realize caffeine is in other beverages. Be aware of colas, teas, and iced tea for their caffeine content.

6.) East a Balanced Diet

What we eat can also affect our mood and energy levels. Eating sugary foods can cause our energy to spike and then dip. These rollercoasters of emotions can wreak havoc on our anxiety levels. 

Besides eating less sugary food, we should focus on eating a balanced diet. This diet is rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. We are what we eat, and you simply feel better when we eat well.

7.) Create Daily Routines

Having a predictable daily schedule can give us a sense of stability and control over our lives. This sense of control can help us overcome anxiety.

Get up and go to bed at the same time. Get daily exercise. Create time for relaxation. Schedule time for things you enjoy, not just things you need to accomplish.

Consistent daily routines can help us overcome anxiety by reducing uncertainty and giving us a feeling of calm.

8.) Practice Self-Compassion

Be kind to yourself. Remember, everyone experiences anxiety at some time in life. It is typical to feel anxious at times. Be compassionate towards yourself.

How would you treat a friend who was going through similar struggles? Treat yourself the way you would treat your friend. Talk positively about yourself.

9.) Seek Out Support

There is nothing wrong with seeking support. You can start by talking to friends and family. If you need extra support, you can seek the help of a therapist.

A good therapist is someone you can trust to open up about your feelings. They are someone who can provide comfort and perspective. 

You also can seek out the help of a support group on top of seeing a therapist. It can be helpful to talk with people who understand your anxiety and have overcome it.

If you are looking to progress in your life but your anxiety is getting in the way, let me help you with 1-on-1 life coaching. Schedule your free session to see how I can help.

10.) Actively Practice Relaxation

Many relaxation techniques can be beneficial when practiced regularly. Incorporate meditation, progressive muscle relaxation, guided imagery, or stretching into your schedule.

Remember that consistency is the key. The more you practice, the more relaxation you will feel. 

Try incorporating these ten tips and overcome anxiety in your life. Be patient and easy with yourself. Remember, overcoming anxiety will take time.

It’s also okay to seek out support during your journey. By being patient, kind to yourself self, and persevering, you can live a calm, peaceful life.

If you liked this article, you might like my post on letting go of negative emotions and limiting beliefs with The Sedona Method.