anxiety – Personal Growth Cafe

October 19, 2019March 27, 2018

10 Natural Ways to Reduce Anxiety

Anxiety can take over your life without you really knowing it.

It’s important to stay in touch with your inner self to maintain balance and notice when there might be a problem.

If your anxiety is severe or causes you to panic, be sure to see a health professional.

However, for day-to-day anxiety, there are natural ways you can reduce anxiety by yourself.

Here are some herbs, tips, and techniques you can use to alleviate your anxiety:

1. Passionflower. Passionflower is a popular herb that has been known to help reduce anxiety.

For many, passionflower is as effective as some prescription drugs.

It also helps with insomnia since anxiety and insomnia often go hand in hand.

2. Self-Hypnosis. Hypnosis can be a great way to relax and get in touch with your subconscious.

Self-hypnosis enables you to perform techniques on yourself instead of requiring someone else’s assistance.

3. Proper Nutrition. Sometimes you may forget about the intense connection between how you feel and what you put into your body.

Simply paying attention to getting a natural, well-balanced diet can help you reduce anxiety.

If eating right is difficult for you, be sure to take a multivitamin and avoid chemicals, processed foods, and caffeine when possible.

4. Time Management. A hectic schedule can cause anxiety.

Perhaps it’s time to drop some activities or manage your time in a more efficient fashion.

Remember to schedule time for yourself to focus on activities that relax you.

5. St. John’s Wort. St. John’s Wort has been used as a supplement for centuries.

It’s a natural herb that can help with both depression and anxiety. It’s best used for mild to moderate cases.

6. Acupuncture. Acupuncture is an ancient art that can reduce your anxiety by enabling you to feel calm and relaxed.

It involves the use of thin needles that are used to relax your muscles.

7. Worry Time. If you feel that all you do is worry, it’s time to pick a worry time.

Choose a period of the day – maybe 5 to 6 PM – where you allow yourself to worry as much as you want.

Worrying is simply not allowed or tolerated during the rest of the day.

Every time you feel worries arise during other times of the day, tell yourself that the worries have to wait for your worry time.

You’ll soon find that you won’t really worry all that much during your worry time!

8. Exercise. Studies have shown that regular exercise can reduce anxiety.

Exercise produces serotonin (the “feel good” hormone), relieves stress, increases oxygen levels throughout the body, and relaxes your muscles.

9. Meditation. Pick a time each day when you can meditate.

Find a quiet, relaxing place and focus on your breathing while you relax.

Next, immerse yourself in visualizing that you are living the life you desire.

Meditation can relax, inspire, and motivate you.

10. Valerian Root. This is another natural anxiety herb.

It’s an excellent choice if you also have trouble sleeping.

Valerian root can be taken as a tea or a capsule and should be taken approximately two hours before you go to bed.

Whether you choose a natural herb, activity, or life change to reduce your anxiety, you’re making a good decision when you opt to go with a natural solution to your problem.

How do you feel about your anxiety level?

How are you working on reducing your anxiety level?

Talk about that in the Personal Growth Cafe Community!

Also, as your gift for taking this to heart – and this is profoundly important… to us ALL – go to UnitingPlanetEarth.com/ignition/ and do the Uniting Planet Earth 7-Day Quick-Start Ignition Program… and Allow it to Transform Your Life.

Before you leave…

Please share the link to this post on your Facebook, Twitter, etc., and like it, and comment right here – THANKS!

October 16, 2019March 27, 2018

Action Strategies to Reduce Anxiety

Are you seeking a solution for your anxiety?

Perhaps you’ve found yourself spending lots of time sitting around and worrying, only to end up having more anxiety over your anxiety!

The only way to help the situation is to take action. You don’t need to resort to anything drastic, but if you take action even in small steps it could make all the difference.

Here are some action strategies for reducing your anxiety:

1. Get a biofeedback device. A biofeedback device will show you the subtle things your body does when it gets anxious. It will record your actions, such as increased heart rate, perspiration, temperature, and strained muscles. These are things you don’t normally notice.

When the biofeedback device gives you these readings, you get to know your body better and you’re then more able to counteract these symptoms and relax.

2. Talk with friends. Feeling anxious also usually makes you feel quite alone. One way to combat this is to remain open about your feelings and communicate with other people. Make time for your friends or family.

3. Seek counseling. You know yourself best and will be able to tell if you’re having mild anxiety problems or severely life-altering issues. If your anxiety is showing an interference with your daily life, seek the advice of a healthcare professional.

4. Meditate. Meditation is certainly an action strategy even though it seems like quite the opposite. Your choice to be inactive is an action in itself. Try to meditate by taking deep breaths in and out. Doing so will relax all of your muscles in the process and your problems will begin to fade away.

5. Exercise. Start an exercise routine. Exercise gets the endorphins pumping and will actually relax you. When you engage in regular exercise you get your body into a healthy rhythm. You’ll have a built-in break from anxious situations when you make time for exercise.

6. Start a journal. Starting a journal can be a real stress reliever. It’s like you have a secret friend to vent to whenever you want. In addition to reducing anxiety, starting a journal might also be beneficial for you because it will help you preserve good memories, too.

7. Eat a balanced diet. Putting healthy foods into your body can help reduce anxiety. Analyze your current diet and pinpoint the items that might need to go. Enjoy the less healthy items in moderation while you increase your intake of the nutritious foods your body craves. Also, you may want to consider taking a multivitamin.

8. Drink water. This one sounds simple enough, right? The truth is that water has some amazing healing powers. Be sure to get at least 8 glasses of clear fluids each day.

9. Find an outdoor hobby. Play a sport or start a garden. Not only will you get some much-needed fresh air, but also you’ll relieve stress while taking your mind off of your problems.

Reducing Anxiety

The truth is there are many things you can do to actively reduce your anxiety. Make a list of the things you find relaxing and make sure that you allow yourself some time each day to do one of them.

Focus on gaining better control of your mind. Don’t let your thoughts run away with you. Instead, give yourself some time to unwind in the evenings. Most important of all, don’t be too hard on yourself. Everyone deals with anxiety at some time or another, but you can use these tips to keep it under control.

How do you recover from a tiring day?

How can controlling how you feel help you see the positive side of things?

Talk about that in the Personal Growth Cafe Community!

Before you leave…

Please share the link to this post on your Facebook, Twitter, etc., and like it, and comment right here – THANKS!

April 15, 2019March 12, 2018

How to Free Yourself from Anxiety

Anxiety and worry can take over your life if you allow it to.

Whether we like it or not, constant stress and worry can physically make us sick.

The good news is that there are ways to help alleviate anxiety.

The first step is to figure out exactly what you’re stressing about.

Is it something you can change? Is it something you have no control over?

By determining the root of your anxiety, you can better understand how you can overcome it.

For example, if you’re feeling anxious about losing your job, you have the capability to change this worry.

You can work harder to prove that you’re an indispensable part of the team or you can start searching for a new job.

Taking action is the surest way to defeat anxiety.

The truth is, there are plenty of situations in your life that you can change with some effort.

For example, if you’re concerned about your weight, the good news is that you can change it!

You already know it takes a healthy diet coupled with regular exercise.

Little by little, your weight will melt away and your health will improve.

By determining the root of your anxieties, and developing ways to turn them into something positive, you can often overcome them.

Here are some tips and techniques to help you manage your anxiety:

1. Know your anxieties. Write down exactly what’s causing your anxiety, then note down ways you can change the outcome.

Knowing what you’re up against is the key to feeling better about yourself and your current situation.

2. Breathe. Once you’ve pinpointed the things you need to change, sit back and take a breath.

This form of relaxation can help you calm your racing heart and give you peace of mind.

Rapid breathing from anxiety can lead to a panic attack.

Don’t let it get that far. Breathe deeply and slowly as soon as you feel yourself become worried or anxious.

3. Visualize. Perhaps one of the most effective ways to overcome anxiety is the technique of visualization.

Choose a quiet space in your home, light some candles, and close your eyes.

Imagine yourself in your ideal situation.

Feel how calm you are and visualize letting go of your worries.

Think about how happy you’ll be once your source of stress has been diminished.

Positive visualization can help you move toward the happier vision you’ve created in your mind.

4. Use positive affirmations. When things get tough and you feel yourself losing control, repeat a positive statement over and over in your head.

For example, if you’re in need of a job, you can repeat something like: “I am a valuable and hard working individual who is worthy of a fulfilling new opportunity!”

Reaffirming positive thoughts repeatedly can help you believe that anything is possible. The power of the mind is endless.

5. Diet and exercise. Eating a well-balanced diet and exercising can physically help you handle stress and anxiety.

The stronger the body is, the stronger the mind is.

It’s a fact: if you abuse your body with junk foods or drugs and alcohol, your body and mind will react in a negative way.

Take good care of your body and it will help take care of your worries.

6. Seek support.

Talk to someone who has been in the same situation.

Reaching out to friends and family or seeking professional help can do wonders to help you get rid of your anxiety.

Once you’ve seen that someone else has gone through and overcome what you’re experiencing, it gives you great hope that you, too, can do the same.

Anxieties are a part of everyday life.

How you choose to manage them is what makes the difference.

Stop letting anxiety control you.

Take the reins and let anxiety and worries know that you are the one in the driver’s seat of your life.

What are things that cause you to worry today?

How can you use what you learned here to free yourself from worries?

Talk about that in the Personal Growth Cafe Community!

Before you leave…

Please share the link to this post on your Facebook, Twitter, etc., and like it, and comment right here – THANKS!

December 13, 2018February 20, 2018

How To Transform Your Anxiety Into Opportunity

If you suffer from anxiety or panic attacks, there are ways you can transform that anxiety into opportunity.

These strategies are rather like turning lemons into lemonade.

What you start out with is sour, but what you end up with is sweet!

These tips can help you deal with your anxiety in positive ways.

Plus, they can even help reduce it by providing you new outlets for your nervous energy.

Here are some techniques to help you transform your anxiety into opportunity:

1. Re-focus your excess energy.

If you have the excessive energy that comes with anxiety and its moods, focus this energy toward doing something productive.

For example, you may have been putting off doing some household tasks, such as cleaning out those closets.

Putting your energy into one of these projects will enable you to get it done in record time!

While you might have to concentrate harder to re-focus, you’re actually lowering the anxiety level in your body.

2. Write about your anxiety.

Write down everything you’re feeling.

Many times you’ll be surprised at what you’ve written and find you can share it with others or use it to help you in the future when you’re overly anxious.

3. Exercise.

We all have said month after month that we’re going to start a new exercise regimen, but have we?

Probably not, but you can use your anxious energy as the force that propels you to start your new exercise routine.

Have an exercise routine already planned so you have it ready to begin the moment you need it.

The endorphins your body releases during exercise can actually stop an anxiety attack.

4. Try painting.

Although painting a picture of pretty trees may help you, this particular technique refers to room painting!

Painting has long been known to relax people.

If you have a room that could use a new look, get out the paint and start painting.

Any big home improvement project can get you involved, diminish your panic feelings, and give you a sense of accomplishment when you’re done.

5. Sing.

Even if you don’t possess the voice of a musical superstar, the way your body reacts when you sing, the force of breathing in and out, is a natural way to heal panic attacks.

Focusing your excess energy on playing a musical instrument, or learning how to play one, can also help your anxiety.

Turn your anxious time into a musical time.

6. Help others.

Volunteer at a family shelter or senior center.

Focusing on helping others can use some of that excess energy, take your mind off your worries, give you a different perspective on life, and bring you satisfaction.

7. Do something about it.

Find ways you can help solve particular problems you worry about.

Any worrisome issues you have can be handled this way.

For example, if you worry about the environment, you can start a recycling center or hold green meetings in your home to discuss ways you can reduce your personal carbon footprint.

These are just a few of the ways you can transform your anxiety into opportunity.

Try some of these strategies today to help you use that excess energy in a positive way and reduce your anxiety at the same time.

What can you do now to be calm when challenges arise?

What is the first step you need to take to do so?

Talk about that in the Personal Growth Cafe Community!

Before you leave…

Please share the link to this post on your Facebook, Twitter, etc., and like it, and comment right here – THANKS!

January 19, 2018January 5, 2018

How to Overcome Anxiety

Have you been wondering how to overcome anxiety?

Anxious thoughts, fears, and worries invade the lives of many people on a daily basis.

Chances are they’ve invaded your life as well.

Anxiety is often a result of fears that you may have about uncertain situations, places, and even people in your life.

Most of the time, these fears are based on things that haven’t happened yet.

Maybe you worry if you’ll do well in a job interview or whether a new colleague will like you.

Those who haven’t experienced anxiety may think it’s foolish to worry about something that hasn’t happened yet.

But as you know, these feelings are very real.

If you’ve had it with the stress and anxiety in your life, you can achieve peace, eliminate anxious thoughts and fears, and successfully overcome anxiety.

Here are some anxiety tips:

1. Trust that you’ve got the faith, courage, strength, skill, and support to overcome anything.

This is especially true and important when it comes to overcoming anxiety that’s based on unrealistic fears and worries that plague your mind.

A support group of family members or friends can be vital in eliminating anxiety.

Talk out your fears to someone who will listen kindly without judging you.

2. Be true to who you are as a person.

Don’t condemn yourself for how you feel.

It’s important to understand that you can’t change how you feel, but you can change how you deal with these emotions.

3. Finding a way to release your emotions is an important element to overcoming anxiety.

You can write down your fears and worries in a journal, or even find a support group you can actively participate in.

4. Remember that there are some things in life that are beyond your control.

Many times, the worries you experience are a direct result of the fact that you’re not in control of the people, things, and situations in your life.

5. The things that are in your control can be managed.

Just slow down, take one thing at a time, and focus.

This will help to ease some of the discomfort you experience from your anxiety.

6. Rely on your faith.

Attend a church service or other type of religious place of worship.

Join a faith-based support group that focuses on anxiety, achieving peace in life, or similar items of interest.

This can alleviate a lot of your anxiety.

Many experts highly praise the power of prayer and meditation.

Understanding that you can’t control everything and releasing your worries to a higher power can be calming and give you a sense of freedom and relief.

7. Pursue activities that bring you peace.

Whether this is a solitary activity or a group activity, it should be something enjoyable that will remove your anxiety and renew your love of life.

Peace-bringing activities may include a hobby like painting, writing short stories, or doing different types of crafts.

You may enroll in spiritual studies, read self-improvement books, or pray.

These are all effective ways to overcome and alleviate anxiety.

While many people resort to medications and doctor treatments when they’re seeking ways to overcome anxiety, you can work toward relieving your own anxiety without medication by simply engaging yourself in activities that bring you peace, comfort, and relief.

How have you taken care of your body and mind?

What actions can you take today to help those around you benefit from a healthy lifestyle?

Talk about that in the Personal Growth Cafe Community!

Before you leave…

Please share the link to this post on your Facebook, Twitter, etc., and like it, and comment right here – THANKS!