How to reduce stress and overcome anxiety?
Those 6 practical strategies bellow will help you to combat anxiety, reduce stress and simply be more happy.
In fact these strategies helped me to get out from a state of deseperation, to a place of joy, and fullfilment.
If you’re dealing with a serious stress, and anxiety, you’re in the right place.
Here are the 6 steps…
- Step #1: Identify the problem
- Step #2: Accecpt the adversity
- Step #3: Reframe mistales as learning opportunities.
- Step #4: Drop negative self-talk
- Step #5: Get a mentor
- Step #6: Develop healthy habits
Step-By-Step Guide To Reduce Stress And Overcome Anxiety
Step #1: Define the problem
First off, define the obstacle you’re facing right now.
It’s very important to know the problem so you can move away all the stress and negative emotions.
This will help to clarify your mind, and make good decisions.
If you emotions still in turmoil, the chances are slim to take any action upon the setbacks, because you’re so distracted by the negative thoughts.
As Einstein said: If I had one hour to save the world, I would spend fifty-five minutes defining the problem and only five minutes finding the solution.
How you can define the problem?
Take a pen and a piece of paper and ask yourself: What is that a problem?
It might be silly for some, but by just putting out the problem in a paper, it phases out all this pressure in your mind, and help clarify our thinking.
This also will help bringing accurate solutions.
2.Rephrase the problem
Next, rephrase your problem.
Words carry strong meaning and, as such, play a major role in how we perceive a problem.
‘Increase sales’? Try replacing ‘increase’ with ‘attract’, ‘develop’, ‘extend’, ‘repeat’ and see how your perception of the problem changes. A rich vocabulary plays an important role here, so you may want to use a thesaurus or develop your vocabulary.
3.Ask others for help
Don’t get stuck in your own frame of thinking. Ask others for help. don’t be afraid to ask for help from colleagues, friends or loved ones.
Or you can look for mentors who have been through the same obstacles you’re facing.
You can hire them for a coaching session, attain masterminds, or just by finding them social media.
So, asking for help is one of the most accurate measures of strength, so don’t be afraid to share your story and express how you feel.
Step #2: Accept the adversity
The problem isn’t adversity, but how you relate to it.
The answer lies not in running away, but turning to face life fully.
Accept the difficulties of life, and life becomes less difficult, because when you face the perceived problems in your life, you become larger than them.
How can I accept the adversity and cope with it?
The best way to accept the adversity is to shift your perspective, and how you look at it. It’s simple as that.
Instead of looking the obstacle as an enemy, look at it as an opportunity to grow and flourish in life.
Here are some solutions to accept the setbacks:
Solution #1: simply Let the problem go. Because the more you dwell on it, the more it grows in your mind, and become this giant mountain hard to break in the future.
Solution #2: You can start by meditating. Meditation is a powerful exercise to learn how to be mindful and let go all those negative thoughts.
Solution #3: Ask yourself empowering questions:
- What is the positive on that?
- What’s the purpose of it?
I know, it’s a challenging to ask those kind of questions when your emotions in turmoil. What I recommend to do, is to take deep breath, calm down your mind, then start taking action.
Asking those questions in tough times, will help you to redirect your thinking and see it as an opportunity, which lead us to next step.
Step #3: Reframe your mistakes as learning opportunities.
Don’t look at your mistakes as a failure.
Instead, reframe what you’ve done as an opportunity to grow and stretch comfort zone.
How can I reframe my thoughts?
There are many PNL technique to help you pass the turbulences, but here are the most important ones to start with:
PNL Technique #1: Anchoring
the process by which you associate a gesture, touch or sound with a certain emotion.
For example, whenever your emotions are at their high peak, snap your fingers.
By doing it over and over again, when your feel down or in a bad mood, just by snapping your fingers, those positive emotions come back immediately.
PNL Technique #2: The map is not the territory
Understand, how we think, and the meanings that we give to a situation depend on our internal map of reality not what happened in our external world.
PNL Technique #3: Reframing
This involves taking the frame and turning it, so that you change the way that you look at it.
In the words of Wayne Dyer, “When you change the way you look at things, the things you look at change.”
Step #4: Drop negative self-talk
When you face a rock-bottom, your inner criticism lights up immediately telling you are failure, you are not good enough, and things in that nature.
As a result, this will lead to a higher stress level and even depression.
So, how you can overcome this inner critic?
I’m going to share some helpful tips to muzzle that inner critic for good.
Tip #1: Embrace your imperfections
It’s enormously freeing when you stop holding yourself to high standards.
Perfectionism is so destructive. Waiting for everything to be perfect creates more doubts in your mind, which eventually cripple you from taking action.
Tip #2: Practice positive affirmations
Saying out loud positive affirmations is fabulous way to stop this negative chatter in our mid.
The words have an energy whether is positive or negative. When you caught yourself engaging in a negative self-talk, say immediately “Stop”, then say “I am strong” or “I am of capable of doing it”.
Try to invoke positive emotions when you’re saying those words, and give them more meanings.
Tip #3: Meditate
Meditation has an empowering benefit in your capacity to handle and relieve stress.
Meditation trains you to be more present in the moment and conquer those depressive thoughts when you go through tough times.
Also meditation improve your awareness of the negativity, which help us to turn it into the positive.
Begin with 1 minute a day. Start very small. Once you get accustomed with the habit, then scale the 1 minute up to 2 minutes.
After 21 days or even less, you’ll feel positive emotions, and your brain will be less reactive to those negative thoughts.
Step #5: Get a mentor or a coach
Getting a mentor is another way to give some guidance and support to conquer the adversity much faster.
Mentors are a source of inspiration. Taping into their knowledge, and their core beliefs can really fast track your ability to take away the difficult situations.
In the physical world, it’s time consuming to find them. With the internet, though, it’s easy to get them by leveraging the power of social media.
You can for example subscribe to a YouTube channel of a coach, and follow him up.
Step #6: Develop healthy habits
Tip #1: Take care of your body
Healthy diet, exercising regularly, and having good quality of sleep, can massively increase your resilience to the adversity and improve your overall well-being.
Tip #2: Start a gratitude journal
Writing down your blessings is the best way to refocus your energy on what’s going right in your life, and that’s can really help you to take over the negative thoughts.
Sticking with it will reinforce your positive attitude, so when the problem comes up will not affect you as much as you were before.
My call to action is to spend 10 minutes to acknowledge at least 3 things on what you’re grateful for.
Tip #3: Ask for support
When you pass through tough moments, sometimes it’s a bit harder to get out from this negative state by ourselves.
For people who couldn’t make it on their own way, asking for support can be useful.
Find someone who is cheerful, compassion in your family members or your friends, and don’t be afraid to share your story.
When you ask for help, the majority of people respond to it with open hands, and that’s because they feel more valuable, so they’re ready to support you.
Also, it will help to nourish a positive relationship and strengthen your connections with them.
So here’s what you can do:
- first, choose high quality person in your circle that you can share your concerns.
- Second, schedule regular call phones with them or try to meet them personally. There’s no better way to talk to a person face to face. There are more emotions involved and that’s can really fast track things.