14 Habits of People Who Never (or Rarely) Get Anxious, According to Therapists
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Navigating the stormy seas of anxiety can feel like a solo voyage, but what if you took only six minutes to read this piece and see how some seasoned sailors charted a course to calmer waters?
According to therapists, here are 14 habits of people who manage to keep their inner peace intact amid the storm:
Regular Physical Activity
According to the Mayo Clinic, regular exercise can boost self-confidence, lift mood, aid relaxation, and reduce symptoms of mild depression and anxiety. Plus, exercise can enhance sleep, which is often disturbed by stress, depression, and anxiety. The National Institutes of Health also highlight that many studies and meta-analyses indicate that exercise is linked with decreased anxiety in clinical settings. “Starting your day with a brisk walk or a yoga session can drastically lower anxiety levels,” shares Dr. Harmon, a therapist specializing in anxiety disorders.
A real-life example: Sarah, a corporate lawyer, found that morning runs offered her clarity and reduced stress, proving that a little sweat can go a long way in managing anxiety.
Mindfulness Practices
Mindfulness can help by creating space so we can be less reactive to our thoughts, which is why it’s beneficial in relieving anxiety. To start, just follow the movement of your breath as it comes in and out. Pay attention to each inhale and exhale, connecting you to this moment. “Meditation isn’t just sitting quietly; it’s about becoming aware of the present moment,” says mindfulness coach Nguyen.
Case study: Mark, a stressed-out grad student, turned to daily meditation, resulting in improved concentration and reduced exam anxiety.
Consistent Sleep Schedule
A good routine can help cut stress, paving the way to improved mental well-being, extra time to unwind, and less anxiety. Sleep well: Your sleep pattern and bedtime habits impact your mental alertness, emotional state, and vitality. Sleep expert Dr. Renee advises, “A regular sleep pattern can significantly affect your mood and anxiety levels.”
Personal story: Emily, a frustrated mother, found that sticking to a strict bedtime and wake-up time improved her sleep quality and decreased her daytime anxiety.
Limiting Caffeine and Alcohol
Healthline advises us to try cutting back on caffeine and alcohol to help reduce anxiety levels. “Dialing back on coffee and cocktails can help stabilize your mood,” suggests nutritionist Kyle.
Experience shared: Tom, an accountant, noticed a marked decrease in his jitteriness and anxiety spikes after cutting back on his espresso shots.
Balanced Diet
Experts share how nutrients like omega-3s and vitamin E in stress-relieving foods can actually help reduce anxiety when enjoyed as part of a healthy diet. “Eating a diet rich in vegetables, fruits, and whole grains can provide the nutrients needed to combat anxiety,” states Dr. Choi, a dietician.
Impact: Jenna’s switch to a healthier diet boosted her energy and mental well-being, reducing anxiety.
Prioritizing Daily Tasks
Prioritizing tasks and managing time can help ease worries about being unproductive, leading to an overall improvement in well-being. Making tangible progress through efficient time management helps build a sense of achievement and reduces feelings of anxiety. “Breaking down your to-do list into manageable chunks can help reduce overwhelm,” offers productivity guru Robbins.
Example: By prioritizing her daily tasks, Maria, a startup CEO, was able to tackle her work more efficiently, lowering her stress levels.
Seeking Social Support
Research indicates that strong social connections boost happiness levels. Conversely, feelings of loneliness and lack of social support are tied to depression and anxiety. Enhancing physical well-being is vital. Social isolation is connected to a higher likelihood of developing cardiovascular disease, cancer, high blood pressure, and inflammation. “Never underestimate the power of a good chat with friends or family,” emphasizes counselor Meg Lutz.
Story: Joining a book club helped John, a university student, feel less isolated and significantly eased his social anxiety.
Engaging in Hobbies
Enjoying hobbies can give you a purposeful break, making you feel like you’re not wasting time! “Regularly setting time aside for activities you love can be a great anxiety relief,” says hobby advocate Adams.
Anecdote: Painting on weekends helped Clara, an artist, find a peaceful escape from her hectic week, reducing her anxiety.
Time Management and Setting Boundaries
Setting boundaries involves communicating your limits, expectations, and preferences to others, while also respecting your time and space. By learning to say no and set boundaries, you can ease the stress and anxiety that can arise from trying to please everyone, sacrificing your well-being, or overcommitting. “Knowing when to say no is crucial for maintaining mental health,” advises life coach Smith.
Personal achievement: Implementing strict work boundaries helped Liam, a dedicated sales representative, reclaim his time, significantly reducing his work-related anxiety.
Challenging Negative Thoughts
NBC News suggests that managing negative thoughts might actually boost mental well-being, according to a recent study. Fresh research indicates that steering clear of worrisome thoughts could help alleviate symptoms of anxiety, depression, and post-traumatic stress disorder. “Turning negative thoughts into positive affirmations is a powerful tool against anxiety,” states psychologist Dr. Karen.
Journey: Through journaling, Sophia, a freelance writer, learned to reframe her thoughts, drastically reducing her anxieties.
Learning to Say No
One way to reduce stress and safeguard your mental well-being could be to start saying “no” more often. This holds particularly true if you find yourself taking on more than you can handle, as managing numerous responsibilities might leave you feeling overwhelmed. “Setting limits on what you take on can dramatically reduce anxiety,” says therapist J. Daniels.
Experience: Learning to say no allowed Amber, an anxious student, to focus more on self-care, leading to a noticeable decrease in her anxiety levels.
Being Present in the Moment
Research indicates that being present has awesome health perks! It’s tied to less stress, anxiety, and blues, plus a better mood and overall well-being boost. “Focus on what you can control, and live in the now,” suggests mindfulness expert Gary.
Realization: Daily walks without his phone helped Michael, a freelance journalist, appreciate the moment, easing his chronic anxiety.
Seeking Professional Help
Long-lasting anxiety can set off the fight-or-flight response, making it harder to handle negative emotions. Talking to a therapist offers a safe space to explore your feelings and develop control over them. “There’s strength in seeking help; therapy can be a game-changer for managing anxiety,” affirms Dr. Zoe.
Evidence: After starting therapy, Alex, a chronic anxiety patient, discovered new coping mechanisms that made his anxiety much more manageable.
Regular Evaluation and Adjustment
“Periodically reviewing and adjusting your habits ensures they continue to serve your mental health needs,” recommends wellness coach Fiona.
Personal growth: An annual review of her routines helps Nora, a university student, stay on top of her anxiety, adjusting as needed to maintain her well-being.
Incorporating these habits into your lifestyle doesn’t require navigating the waters alone. With each small step, you’re charting a course toward a more peaceful mind. Remember, it’s about progress, not perfection. Start with what feels manageable, and gradually, you’ll build your sails to steer through the winds of anxiety.
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