Ways To Reduce Worry And Anxiety

Unless you’ve been living under a rock, you know how much pandemonium is going on in the world right now. Many things occurring are causing most, if not all of us, an unhealthy amount of grief and worry. While it’s normal for anxiety to increase during stressful times, worry never bettered any situation. In fact it actually causes even more damage. Not only to the situation at hand but also our mental and physical health. So here are some ways that we can reduce our worry, feel better, and in turn, better our circumstances.

Acknowledging Your Emotions

We are all human, so I think it’s safe to say that we all have emotions. With that being said, ignoring them, suppressing them, or even rushing their process can be pretty detrimental. In the midst of a world of change, it is unrealistic not to expect a lot of fear, worry, and anxiety to manifest. The key is to acknowledge those emotions so that they can be healed. It is important to allow yourself to feel them and to let them move through you. So often in this busy world, we neglect our emotions or suppress them so that we can accomplish certain tasks. The problem with that is that everything eventually surfaces and often everything explodes because of this. Sharyl Paul, author of Wisdom of Anxiety, says, “Transitions invite current and old grief to the surface. During this great transition, as you slow down into a place of less distraction, let the tears come. They are your medicine, and medicine for the world.” So give yourself the time and space to grieve and heal so that you can calmly move forward with faith and confidence in the world and for the future.

Using Positive Statements

Let’s face it, things have been pretty stressful in the world lately. In times of stress and crisis situations, it’s easy to think and say the worst. Most of the time we don’t even realize how our word choice is affecting our thought process and in turn how we feel. It’s important to use more neutral terms in a stressful situation in order to minimize the drama of it. Language is so powerful and can either escalate our feelings of worry or dramatically reduce them. Georgie Collinson, an anxiety naturopath says that using words such as ‘apocalypse’ sends stress chemicals into your body and stresses you out.  Changing it to something like “this is a transition phase” will reduce the drama of it. Shannon Ricks, a licensed marriage and family therapist and owner of Modern Eve Therapy, also says that there is a tendency for us to use inflated language and that creates a panic not only in ourselves, but others as well. She also says that it’s important to finish up your sentences with the words ‘right now’. For example, “Life is really hard right now” or “The world is really crazy right now.” This gives us more hope that whatever stressful situation that we are currently experiencing will change. It’s really important for us to maintain that hope. So make sure that you are using your words carefully. Using more positive or neutral words and phrases will help you to feel much less stressed about a situation.

Finding Ways to Laugh

Another way to feel less stressed about a situation is to laugh. We’ve all heard that laughter is the best medicine. It’s true though. Don’t underestimate the healing power of laughter. Laughing actually releases feel-good endorphins that contribute to overall well-being.  As well as releasing endorphins it also acts as a natural painkiller. Sophie Scott, who is a neuroscientist at University College London, says, “It feels good to laugh because you get a change in the uptake of the naturally circulating endorphins and those are the body’s pain killers.” When you laugh it actually increases your body’s ability to tolerate pain. So if you want to feel better, talk to a friend you know can make you laugh or watch a funny movie. Laughter is guaranteed to put your mind at ease and I don't think anyone would complain about that.

Physical Exercise

Much like laughing, getting your body moving and breaking a sweat releases feel-good endorphins. And the good news is that pretty much any form of exercise-- from aerobics to yoga to walking in nature, can act as a stress reliever. It doesn’t matter how in shape you are either. Exercise literally works for EVERYONE. Regular exercise can build your confidence and actually relax you. Amber Gallardo, a pediatric nurse at Primary Children’s Hospital, says that if your cortisol or stress levels are too high for too long that  it can actually start to have negative effects on your body. So if you’re feeling stressed at all, find a physical activity that you love!

Meditation

I personally think that the best way to combat your stress levels is to practice mindful meditation. According to Buddhism, taking responsibility for our own states of mind and changing it for the better is the most important thing we can do. Since meditation is a means of transforming the mind, it is one of the best and most effective ways to achieve clarity. Through meditation practices, you learn the patterns and habits of your mind and it can also help you to cultivate a more positive way of being. Tom Corboy, co-author of The Mindfulness Workbook for OCD, says that the central purpose for mediation is to help you become more present in the moment, rather than to melt away your anxiety. Although it’s not a cure, meditation can definitely help to reduce stress and anxiety because it quiets an overactive mind. There are many forms of meditation, but three main steps: 

1. Open your attention to the present moment 

2. Focus on your breath 

3. Bring your attention to your body. 

Find an enjoyable way to mediate, either through guided meditation or just by finding a quiet place to sit and close your eyes for a minute. Find a practice that is helpful for you and be mindful. 

Listening to Soothing Music

SImilar to that of mindful meditation, music can transform your mind. I’m sure that we’ve all noticed what a profound effect music can have on our emotions whether good or bad.  Heavy angst music can amp up negative emotions, upbeat poppy music can make us feel excited and more optimistic about life, and a slower tempo can relax our muscles and calm our minds. It’s been proven that music around 60 beats per minute can help the brain to synchronize, which causes alpha brain waves, which are what is present when we are relaxed and conscious. Researchers at Stanford University have said that listening to music appears to change brain function similar to that of medication. So if you’re feeling anxious and worried, listen to some soothing instrumental music to calm your nerves.

It’s completely normal to feel a little more anxious or on edge, given the current state of our world. However it’s also important to be mindful of our thoughts and feelings so that we don’t cause ourselves even more unnecessary stress. How we react to a given situation can either make it better or make it worse. It’s okay to feel anxious or worried and scared, but let’s use healthy ways of managing those feelings so that we don’t make them even worse. In fact, let’s find more helpful ways to make them better.