The 8 Minute Solution to Stress and Anxiety
Do you feel stressed? Does it feel like the weight of the world is on your shoulders? Are you feeling anxious and not sure how to deal with it? If this sounds like you, you’re not alone. In fact, 60 million people suffer from an anxiety disorder in the United States alone. The good news is that there are many simple, practical techniques you can use to overcome stress and anxiety—all you need to do is find them!
1) Appreciate your day
Start your day by taking eight minutes to yourself. During this time, do something that you enjoy or that relaxes you. This can be anything from reading a book, taking a bath, or listening to music. Taking this time for yourself will help reduce stress and anxiety throughout the day.
2) Notice your thoughts
I’m anxious about work. I’m anxious about my future. I’m anxious about money. I’m anxious about my relationship. I’m anxious about my health. I’m anxious about my weight. I’m anxious about school.
3) Change the negative thought patterns
I am not good enough. -> I am doing my best.
I am not worthy. -> I am valuable.
I don’t deserve this. -> I am deserving of good things.
I can’t do this. -> I can try my best and get help when needed.
I’m such a failure. -> I’m learning and growing.
This is too hard for me. -> This might be challenging, but I can handle it.
Everyone is better than me. -> I am just as good as anyone else.
4) Balance your thoughts with action steps
- it’s important to remember that you’re not alone in feeling stressed and anxious. Many people feel this way at some point in their lives.
- Take a few deep breaths and try to relax your body. This will help clear your mind and allow you to focus on the present moment.
- Identify what is causing your stress and anxiety. Is it a specific situation or event? Or is it something more general, like worries about money or your health?
- Once you know what’s causing your stress and anxiety, you can start to develop a plan to deal with it.
- Start with small steps. Don’t try to fix everything at once. Instead, focus on one thing at a time.
5) Strengthen your self esteem
If you want to improve your self-esteem, start by complimenting yourself more often. Write down five things you did well today, even if they seem small. Say positive things to yourself out loud every day. Spend time with people who make you feel good about yourself. Do things that make you feel competent and accomplished? Dress in a way that makes you feel attractive and confident. Make a list of your strengths and read it often. Remind yourself that everyone makes mistakes and that your worth is not determined by your mistakes.
6) Get into a positive routine
A healthy routine can do wonders for your stress and anxiety levels. Starting your day with a bit of exercise, followed by a nutritious breakfast, can help set the tone for the rest of the day. Make sure to schedule in some down time for yourself, even if it’s just 15 minutes, to relax and de-stress. Meditation, reading or taking a warm bath are all great ways to decompress. End your night with a few calming breaths and some positive self-talk, telling yourself that you did your best today and that tomorrow is a new day. By following this routine, you’ll start to see a decrease in your stress and anxiety levels in no time!
7) Say thank you
It’s official: Americans are more stressed than ever. A recent study found that eight in 10 adults experience stress on a daily basis, and one in four say they’re extremely stressed. While it’s normal to feel some anxiety at times, chronic stress can lead to serious health problems. That’s why it’s important to find ways to manage your stress and anxiety.
8) Laugh out loud
Stress and anxiety are two of the most common mental health issues people face today. And while there are many different ways to cope with these conditions, one of the most effective is also one of the simplest: laughter.