15 Habits of People Who Never (or Rarely) Get Anxious, According to Therapists
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Stress and anxiety can affect anyone, but some people seem to glide through life with a calm demeanour. What’s their secret? According to therapists, it boils down to certain habits they incorporate into their daily lives.
Practice Mindfulness Regularly
Engaging in daily mindfulness practices, like meditation, can significantly reduce anxiety levels. Focusing on the present moment helps you cultivate awareness and decrease stress. Therapists recommend starting with just 10 minutes a day.
A study done by Frontiers suggests that adequate sleep, regular exercise, and a balanced diet are also important. Getting 7-8 hours of sleep can help reduce anxiety. Also, spend 30 minutes of daily physical activity, like walking or yoga.
Set Realistic Goals
Achieving smaller, manageable goals prevents overwhelming feelings. Break larger tasks into smaller tasks to make them easily achievable and reduce the anxiety associated with feeling overwhelmed.
Celebrate and acknowledge your progress and successes. This helps boost self-esteem and motivation to continue working towards your goals.
Develop Strong Social Connections
Building and maintaining supportive relationships can lower anxiety. Research indicates that people with strong social networks are 30% less likely to experience high levels of anxiety.
These connections buffer against stress and create an environment where individuals feel understood and valued.
Avoid Perfectionism
Striving for perfection often leads to increased anxiety. Accepting imperfections and understanding that mistakes are part of life can help keep anxiety at bay.
Perfectionism is often tied to high expectations, both self-imposed and societal. Individuals who struggle with perfectionism may feel constant pressure to perform flawlessly, leading to feelings of inadequacy or failure when they inevitably fall short.
Stay Organized
Keeping an organized environment helps prevent anxiety triggers. Using a daily planner, for instance, can reduce stress by helping you keep track of tasks and deadlines.
This can help individuals feel more in control of their lives and minimize the risk of feeling overwhelmed or anxious about forgotten responsibilities.
Practice Deep Breathing
The 4-7-8 deep breathing exercises can quickly reduce anxiety. Practicing this technique daily lowers cortisol levels and promotes relaxation. This exercise involves breathing in through the nose for four seconds, holding the breath for seven seconds, and exhaling slowly through pursed lips for eight seconds.
Repeating this cycle several times can bring a sense of calm and reduce physical symptoms associated with anxiety, such as rapid breathing or an increased heart rate.
Limit Exposure to Negative News
Reducing exposure to distressing news helps maintain a calm mindset. Limiting news intake to 30 minutes per day can significantly decrease anxiety. Consuming excessive amounts of negative news can increase feelings of worry, fear, and hopelessness.
According to data collected by Heath Mental America, people showed increased symptoms after only 14 minutes of news consumption.
It is good to stay informed about current events, but prioritizing mental well-being by limiting exposure to distressing information can be valuable in managing anxiety.
Engage in Creative Activities
Creative activities like dancing or drawing provide a healthy outlet for emotions. These activities have been shown to reduce stress by as much as 45%. Creating something with one’s hands can also provide a sense of accomplishment, boosting self-esteem and improving overall mood.
Focus on the Present Moment
People who rarely get anxious focus on the present rather than worrying about the future. Practicing gratitude and daily affirmations helps calm anxiety by grounding thoughts in the now.
Mindful practices, such as guided meditation or taking moments to breathe deeply and appreciate the surroundings, can be practical tools for anchoring oneself in the present.
Develop a Problem-Solving Approach
Facing challenges with a problem-solving mindset rather than avoiding them helps reduce anxiety. Therapists suggest writing down possible solutions to tackle issues head-on. Breaking down problems into smaller steps helps make the situation more manageable.
Limit Caffeine and Sugar Intake
Caffeine and sugar can exacerbate anxiety symptoms. Reducing intake of these substances by 50% can lead to lower anxiety levels, as they can increase heart rate and jitteriness.
Instead, choose healthier alternatives, such as decaffeinated drinks and natural sugars in fruits and vegetables. These changes can also positively impact overall physical health.
Exercise Regularly
Regular physical exercise is a natural anxiety reliever. Activities such as jogging, yoga, or even walking for 30 minutes daily release endorphins, which help manage anxiety. Exercise also promotes better sleep, significantly impacting mood and overall mental health.
Maintain a Positive Outlook
Adopting a positive outlook on life can reduce anxiety. Practicing positive self-talk and focusing on accomplishments rather than setbacks promotes a healthier mental state.
Surrounding yourself with supportive and uplifting friends can significantly boost a positive mindset. Regularly engaging in activities that bring joy—such as hobbies, exercise, or volunteering—also enhances overall well-being.
Seek Professional Help When Needed
Recognizing when anxiety becomes overwhelming and seeking help from a therapist is important. Therapy and counseling provide effective strategies for managing anxiety.
Professionals can help individuals identify unhealthy thought patterns and develop coping mechanisms to combat stress. They may also recommend medication or other alternative treatments if necessary.
Disclaimer: This list is solely the author’s opinion based on research and publicly available information.
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