Anxiety is not a stranger in today’s accelerated society. More and more people suffer some form of anxiety daily, but rarely anyone truly acts up against it. However, anxiety is a treatable condition and requires cleansing of the mind of negativity and stress.
Anxiety can have many triggers and causes, such as the work environment, poor personal relationships, and overall stress exposure.
Still, anxiety is not a condition to take lightly, especially if you are looking forward to living a fulfilled and stress-free life.
Below, we will present an effective 21-day program, teaching you how to cope with daily anxiety and eradicate it as a result. The program consists of a variety of techniques and exercises which will leave you feeling at peace and mindfully cleansed.
21-Day Anti-Anxiety Challenge
1. Introduce a Daily Mantra
What is the goal behind this quest of yours? Why are you doing it in the first place? Think of everything you want to attract and repeat it out loud. ‘I will be more peaceful’, ‘I will get everything in order’, ‘I will allow myself to be happy’, or any other mantra you believe in, can work like a daily charm to relieve you of anxiety.
Meditation has various shapes and forms- from cleansing your mind entirely, to learning the art of proper breathing. Find time in the day when meditation feels just right.
Turn some gentle music on or enjoy the silence occurring in your mind. Let go of the day past and focus your body and mind to collaborate and lead you to an anxiety-free state.
3. Breathing Techniques
The secret behind a calm mind and controlled emotional specter is proper breathing. When you train your physical and emotional self to get aligned, you introduce a greater control over your emotions.
Exercise proper breathing for 5-10 minutes a day, and practice it day after day to turn this method into a beneficial habit.
Journaling is a very efficient technique that helps put your anxieties on paper and act on solving them thereafter.
Journaling doesn’t have to be anything burdening or complicated- just evaluating your feelings on paper can aid you in reducing anxiety successfully. Plus, when doing journaling, you can write on anything you like – what bothers you, what makes you happy, what gets you stressed.
After some time, it is good to look back on how you felt at one point, also noticing how anxiety has slowly, yet surely, left your surroundings.
To properly get rid of anxiety triggers, you need to put your ducks in a row first. This means that you should take the time to get your work, personal life, and other activities in order.
Meet deadlines. Stay on track. Keep the focus strong. Even something as little as reorganizing your closet or room can deliver a sense of fulfillment and make you feel better in an instant.
Also, to prevent yourself from forgetting important events or tasks, take notes and scratch them off one by one from your to-do list.
7. Contemplate Priorities
What makes you happy? What inhales a positivity deep inside you? Rearranging your priorities is significant, as it helps clear your mind and shift your focus.
Yup, we are talking about the traditional art of coloring for fun. Not for fun exclusively, coloring is an effective tool in overcoming anxiety.
If you want to get deeper into the root of your anxieties, play with shading and texture when you color- it helps relieve the mind and keep you concentrated on what’s in front of you, instead of the what-could-have-beens.
Water makes an essential piece in getting rid of anxiety for good. Moreover, water keeps the mind working properly, without tiring or overworking itself.
Whenever you feel exhausted, drained or simply too overwhelmed, have a nice, big glass of water and drink up. You’ll feel better almost instantly!
10. Take Time off Social Media
It is a fact that social media gets the best of us, emotionally and mentally. Social media poses a serious threat to your health and anxiety levels, especially if you like to indulge in comparisons.
Instead of working yourself up and exposing your mind to more anxiety, leave social media aside from at least a week. Chances are, you won’t be missing anything relevant in the meantime, but will develop a whole new outlook on it thereafter.
11. A Hot Bath
Whether you are a lover of sauna or dipping into a hot bath enriched with essential oils, know these techniques are amazing for eradicating anxiety. Take an hour to dip in a hot tub and take this time to analyze the day thus far and move past it.
12. Stay Active
Physical activity is more beneficial to our emotional health than our physical. Of course, everyone loves nice-looking triceps, but the calmness and clarity of mind that comes with exercising is a great way to beat anxiety.
Also, connect to nature as much as possible, thus indulging in some grounding and putting your stressors aside.
Keeping in touch with the people who support and love you is essential in defeating anxiety. Even if you feel like you have neglected a certain relationship in your life, you can mend it and learn to appreciate it all over again.
In addition, an honest opinion by your family, boyfriend, friends or a close colleague can drastically improve your attitude towards anxiety.
How to Recognize Triggers of Anxiety?
Anxiety can stem as a result of various factors, and learning to recognize its presence is key to getting rid of it. Some of the main triggers of anxiety can include:
- Health issues
- Certain meds
- Skipping meals
- Keeping a negative outlook
- Social events
- Stress exposure
- Confrontation or conflicts
Don’t let yourself get discouraged by anxiety even when it comes knocking on your door. Think about it, anxiety will never be more powerful than your mindset- so don’t let it!