ahlam1399
01-01-2018, 06:30 PM
https://media1.popsugar-assets.com/files/thumbor/2-KrzSqAUvBVYYI5CQoIe-BwGuM/fit-in/160x160/filters:format_auto-!!-:strip_icc-!!-/2017/07/18/752/n/43698707/80395288596e3f8dc143f7.18716793_edit_img_image_437 50639_1500300021.jpg (https://www.popsugar.com/smart-living/Morning-Habits-Help-Anxiety-43750639)
I'm an innately anxious person (https://www.popsugar.com/smart-living/How-Help-Someone-Anxiety-42078628). Maybe it's just something that's in my genes (thanks, Mom). Maybe I was just born this way, baby. As a kid, I can remember lying in bed in the middle of the night allowing thoughts of worry to ruminate in my head until I was completely consumed by panic (https://www.popsugar.com/smart-living/What-Panic-Attack-Feels-Like-43370032). I obsessed over everything and often tried to predict every possible outcome of a situation before it happened. I allowed anxiety to hold me back from doing the things I really wanted to do. I skipped social events, held back from voicing my opinion in my professional life, and avoided risks at all costs.
I've missed out on a lot of moments of what could have been pure joy because I was too anxious to enjoy myself. Living in constant fear, especially when it begins to impact your daily responsibilities or your relationships, is exhausting and can be debilitating. After a panic attack so severe I convinced myself I was having a heart attack, I knew I had to make a change in order to manage my anxiety (https://www.popsugar.com/smart-living/How-Stop-Being-Nervous-39753929). I knew I couldn't necessarily control my thoughts or completely stop feelings of anxiety altogether, but I could control my behaviors and actions to help reduce some of the side effects.
I began to make a running list of things I did or used to help calm me down when I feel anxiety creeping in. I ended up finding over 50 activities and actions and decided I would practice the ones I felt had the biggest impact each day. I've found the morning is when I typically feel the most anxious, so I wanted to try to I pick a few practices from this list to try each morning. I've identified four rituals that I find to be the most feasible and most effective in the reduction of my anxiety. When I put these simple actions into practice (particularly first thing in the morning) I am noticeably less stressed, more focused, and best of all, less anxious throughout the day.
1. Practice Gratitude
When you're feeling a sense of worry about something in your life or just suffer from generalized anxiety, it can be hard to focus on the positive. The first thing I do when I wake up is say one thing I'm grateful for. It can range from being grateful for my family to being grateful for the comfy socks I have on. Anything that gives me a momentary sense of gratitude. Doing this makes me recognize something good in my life and ultimately fills my mind and spirit with positivity.
2. Take a Breath
All it takes is a minute of focused breathing to help slow down your brain and calm your nerves. There are lots of resources on different types of breathing techniques (https://www.popsugar.com/smart-living/Anxiety-Breathing-Exercises-41953920) out there and benefits each one can have on anxiety. When my mornings are hectic or I'm already feeling the weight of the day in my chest, I prefer to practice this really focused (and superquick) breathing technique. All I do is take a deep breath through my nose for a count of 10 seconds, then exhale deeply from my mouth for 10 seconds. If I feel I need to, I'll repeat this a couple of times. The results are immediate - I feel calmer and more centered and also get a quick mental break because I'm focused solely on my breath. The best part is I can do this exercise anywhere and at any time.
3. Exercise
I know, I know - exercise may not always be easy to do first thing in the morning. Sometimes I would much rather hit the snooze button and stay in my warm, comfy blanket cocoon than get physical. But even just the smallest amount of exercise (think a short walk or jog, some jumping jacks, yoga) can have exponential positive benefits when it comes to tackling anxiety. When I drive to the gym in the morning, feeling exhausted and anxious about the day, I always leave feeling more accomplished and centered.
4. Pick a Goal, Any Goal
A huge source of my anxiety stems from wanting to take it all on at once. I used to write a to-do list for myself a mile long and then get anxious just staring at it. So anxious and overwhelmed, in fact, that I didn't even know where to begin, so I just stared blankly, accomplishing nothing and feeling like a failure. Now, in the morning, I set one main goal for myself. I tell myself if I achieve this one thing, then I've mastered the day and immediately feel less anxious. The bonus: if I finish that goal and accomplish something else, I feel like I'm totally winning at life.
These four rituals may not work for everyone, but I can tell you they've significantly changed my life. For anyone who suffers from anxiety, or would just like to find a little more peace in their own lives, I highly encourage you to make your own list. You may surprise yourself and ultimately find a way to create a little more bliss every single day.
أكثر... (https://www.popsugar.com/smart-living/Morning-Habits-Help-Anxiety-43750639)
I'm an innately anxious person (https://www.popsugar.com/smart-living/How-Help-Someone-Anxiety-42078628). Maybe it's just something that's in my genes (thanks, Mom). Maybe I was just born this way, baby. As a kid, I can remember lying in bed in the middle of the night allowing thoughts of worry to ruminate in my head until I was completely consumed by panic (https://www.popsugar.com/smart-living/What-Panic-Attack-Feels-Like-43370032). I obsessed over everything and often tried to predict every possible outcome of a situation before it happened. I allowed anxiety to hold me back from doing the things I really wanted to do. I skipped social events, held back from voicing my opinion in my professional life, and avoided risks at all costs.
I've missed out on a lot of moments of what could have been pure joy because I was too anxious to enjoy myself. Living in constant fear, especially when it begins to impact your daily responsibilities or your relationships, is exhausting and can be debilitating. After a panic attack so severe I convinced myself I was having a heart attack, I knew I had to make a change in order to manage my anxiety (https://www.popsugar.com/smart-living/How-Stop-Being-Nervous-39753929). I knew I couldn't necessarily control my thoughts or completely stop feelings of anxiety altogether, but I could control my behaviors and actions to help reduce some of the side effects.
I began to make a running list of things I did or used to help calm me down when I feel anxiety creeping in. I ended up finding over 50 activities and actions and decided I would practice the ones I felt had the biggest impact each day. I've found the morning is when I typically feel the most anxious, so I wanted to try to I pick a few practices from this list to try each morning. I've identified four rituals that I find to be the most feasible and most effective in the reduction of my anxiety. When I put these simple actions into practice (particularly first thing in the morning) I am noticeably less stressed, more focused, and best of all, less anxious throughout the day.
1. Practice Gratitude
When you're feeling a sense of worry about something in your life or just suffer from generalized anxiety, it can be hard to focus on the positive. The first thing I do when I wake up is say one thing I'm grateful for. It can range from being grateful for my family to being grateful for the comfy socks I have on. Anything that gives me a momentary sense of gratitude. Doing this makes me recognize something good in my life and ultimately fills my mind and spirit with positivity.
2. Take a Breath
All it takes is a minute of focused breathing to help slow down your brain and calm your nerves. There are lots of resources on different types of breathing techniques (https://www.popsugar.com/smart-living/Anxiety-Breathing-Exercises-41953920) out there and benefits each one can have on anxiety. When my mornings are hectic or I'm already feeling the weight of the day in my chest, I prefer to practice this really focused (and superquick) breathing technique. All I do is take a deep breath through my nose for a count of 10 seconds, then exhale deeply from my mouth for 10 seconds. If I feel I need to, I'll repeat this a couple of times. The results are immediate - I feel calmer and more centered and also get a quick mental break because I'm focused solely on my breath. The best part is I can do this exercise anywhere and at any time.
3. Exercise
I know, I know - exercise may not always be easy to do first thing in the morning. Sometimes I would much rather hit the snooze button and stay in my warm, comfy blanket cocoon than get physical. But even just the smallest amount of exercise (think a short walk or jog, some jumping jacks, yoga) can have exponential positive benefits when it comes to tackling anxiety. When I drive to the gym in the morning, feeling exhausted and anxious about the day, I always leave feeling more accomplished and centered.
4. Pick a Goal, Any Goal
A huge source of my anxiety stems from wanting to take it all on at once. I used to write a to-do list for myself a mile long and then get anxious just staring at it. So anxious and overwhelmed, in fact, that I didn't even know where to begin, so I just stared blankly, accomplishing nothing and feeling like a failure. Now, in the morning, I set one main goal for myself. I tell myself if I achieve this one thing, then I've mastered the day and immediately feel less anxious. The bonus: if I finish that goal and accomplish something else, I feel like I'm totally winning at life.
These four rituals may not work for everyone, but I can tell you they've significantly changed my life. For anyone who suffers from anxiety, or would just like to find a little more peace in their own lives, I highly encourage you to make your own list. You may surprise yourself and ultimately find a way to create a little more bliss every single day.
أكثر... (https://www.popsugar.com/smart-living/Morning-Habits-Help-Anxiety-43750639)