Simple Ways to Overcome Your Anxieties and Limitations
We all have fears and anxieties, and it is not always easy to determine what caused them. You might know that the reason you have developed an aversion towards dogs is because you were bitten by one when you were a child, or have driving anxiety because you have been through an accident before. Other issues, such as being afraid of crowds or public speaking are harder to trace back. If you would like to break up with life-limiting fears and anxieties, you can overcome them by using different coping mechanisms below.
If you would like to stop the negative thoughts coming, you will sometimes have to take a step back. This might mean that you focus on your thoughts and try to understand why they incur as many times as they do. Be aware that only 20 percent of your thoughts are conscious, so meditation can help you uncover the unhelpful patterns that are holding you back from facing your fears or challenges.
Cognitive behavioral therapy is a useful way of acknowledging your behavior patterns and changing them in a positive way. You will be able to alter your mindset in various situations and your reaction, too. CBT can help you with daily frustrations, as well as long term fears and even panic attacks by helping you uncover the source of the issue. Cognitive behavior therapy will help you ditch the unhelpful coping mechanisms and replace them with more positive ones. Another great option can be anger management counseling that will help you change your reaction to different frustrating events.
In case you simply can’t figure out why you react in a certain way in various situations, and need help to reduce the number of panic attacks and anxiety attacks, whenever you have to speak in front of people, drive on the highway, or see a clown, you can try hypnotherapy. This method will help you uncover the hidden thoughts that influence your life and your impulse decisions, and understand your thought process better.
For some people, exposure therapy is the best approach and the fastest. Let’s say that you are afraid of talking in front of people, and you are invited to do so. Your subconscious mind will come up with multiple excuses not to do it. If you can stay strong, you will force yourself to go and confirm the attendance, so you have no way out. This method, however, should be practiced with caution, and you should use positive affirmations to build up positive emotions related to your task ahead.
One of the best ways of reducing anxiety is exhausting your body and mind, so you don’t have the energy to overthink things. If you haven’t tried HIIT yet, it might be a good idea to enroll in a HIIT Yoga course that will give you the benefit of both worlds. You can take advantage of the meditation session and the challenging exercise routine that will help you focus on your moves and nothing else for a while. Exercise also releases happiness hormones.
Reducing Caffeine Intake
If you rely on caffeine to keep you going for a long time, you will develop a level of dependency. Further, caffeine will make you more anxious and you will find it harder to fall asleep at night if you had a coffee not long before bedtime. You can replace coffee with slow release green tea that will keep you going for longer, and not put that much pressure on your heart and circulation. Alternatively, swap your evening coffee to a Chamomile tea that will help you relax before bedtime.
Relaxing Bedtime Routine
Feeling off balance and under-rested can cause panic attacks in some people. It is crucial that you develop a relaxing bedtime routine that will help you fall asleep better and faster. There’s no proven recipe for this; you just need to discover what works for you. Try to black out the light in your bedroom and get rid of the technology surrounding you when sleeping.
Learn to Say No
Sometimes we put ourselves under too much pressure, because we want to impress people. You keep on running around other people, and will forget about what you need. It might be time to learn how to say no to people and put yourself first. If you feel overwhelmed by the tasks you have to complete, something will need to give, Make sure it is not your private or leisure time. You can’t please everyone or be a slave to your family members and friends without negative consequences.
If you have low self-esteem, chances are that you will need to take a positive action to boost your self-confidence. You can learn mindfulness and practice it every day, acknowledging and letting go negative thoughts. If you listen carefully, you might notice that you are too preoccupied with the past and the future, and forget to live in the present. Once you notice the negative comments your mind makes about you, it is possible to change them to be more positive and help you grow.
If you want to mitigate the anxieties in your life and the limitations they carry, it is important to focus your thoughts in a more positive direction!