14 Tips to Overcoming Anxiety

Welcome! We’re so glad you found your way here. If you’re struggling with anxiety, especially during these uncertain times, know that you are not alone. It’s completely normal to feel overwhelmed and worried when things seem out of control.

Just about everyone worries about what will happen in the future. The thought of not knowing what to do next or what the future holds can cause a lot of fear and anxiety.

But don’t worry – we’ve got you covered with 14 tips to help you overcome anxiety. These tips have helped many people just like you to regain a sense of peace and calm in their lives.

Acknowledge your Feelings 

The first step towards overcoming anxiety is to recognize and accept your feelings. It’s completely normal to feel anxious in certain situations, and by acknowledging it, you can begin the process of understanding and managing it. Take some time to reflect on what triggers your anxiety and how it manifests in your daily life. 

Consider keeping a journal or confiding in a trusted friend or therapist to gain further insight into your emotions and develop effective coping strategies. Remember, by embracing your feelings and seeking support, you are taking a proactive step towards a healthier and more balanced mental well-being.

Practice Deep Breathing

When we feel anxious, our breath becomes shallow and rapid, contributing to feelings of unease. Taking a mindful pause and engaging in deep breathing exercises can help slow down your breathing, allowing for a sense of calm to wash over your body and mind. 

By focusing on your breath and taking intentional, deep inhalations and exhalations, you can promote a state of relaxation and reduce anxiety. So, remember to carve out a few moments each day to practice this simple yet powerful technique for cultivating inner peace and well-being.

Pro Tip #1: There are apps for your phone or smart watch that will guide you through breathwork. Set a reminder today and enjoy its proven benefits.

Pro Tip #2: Check out my book, Remaining You While Raising Them, for a more detailed discussion of breath work and how it can help you overcome anxiety.

Engage in Physical Activity

Regular exercise is a great way to release tension and boost endorphins, which are natural mood enhancers. Whether it’s a brisk walk in the park, a yoga session, or a workout at the gym, any form of physical activity can have a positive impact on your overall well-being. 

Not only does exercise help to reduce stress and anxiety, but it also promotes better sleep, increases energy levels, and improves cognitive function. So, make it a habit to incorporate some form of physical activity into your daily routine and reap the benefits of a healthier and happier you!

Limit News Consumption

Constant exposure to negative news can contribute to feelings of anxiety and overwhelm. Television news networks no longer share “the facts and nothing but the facts.” Instead, they carefully craft their broadcasts with sensational headlines and argumentative talking heads. It is no wonder our overall anxiety levels have increased during the past few decades. 

It’s important to be mindful of how much news you consume and to take breaks when needed in order to protect your mental well-being. Try to find old-fashioned news sources that simply report the latest happenings worldwide, but don’t dwell on what you can’t control. 

Staying informed is important, but when you notice that the news negatively impacts your mental health, it is better to take a break from all the turmoil that is going on in the world. Instead, try to focus on positive and uplifting content, engage in activities that bring you joy, and prioritize self-care. Remember, taking care of your mental health is just as important as staying informed.

Pro Tip #3: Check out The Pour Over for politically neutral, Christ-centered news curated in a five-minute daily read.

Challenge Negative Thoughts

One effective strategy to manage anxiety is to challenge negative thoughts. It’s important to remember that not everything we think is true. John Milton’s words in Paradise Lost couldn’t be more true, “The mind is its own place, and in itself can make a heaven of hell, a hell of heaven.” 

When anxious thoughts arise, take a moment to examine them critically. Look for evidence and use logical reasoning to challenge their validity. By doing so, you can gain a clearer perspective and reduce the impact of negative thinking on your well-being.

Seek Professional Help

I am a huge proponent of therapy, having seen the difference it has made in my own life and the lives of those that I love. When anxiety becomes too overwhelming to manage on your own, it’s important to remember that seeking help from a therapist or counselor is not only acceptable but also a courageous step towards prioritizing your mental well-being. 

A good counselor or therapist possesses the expertise and tools to provide guidance and support tailored to your unique needs, helping you navigate through challenging times and regain a sense of calm and control. And with the advent of virtual mental health services, it is easier than ever to fit an appointment with a trusted advisor into your busy schedule. Many insurance companies will even cover the cost because they realize the incredible impact mental health has on physical health.

Remember, reaching out for assistance is a sign of strength and self-care.

Set Boundaries

Establishing clear and healthy boundaries in relationships is crucial. Knowing when to say no and setting limits can help prevent the addition of unnecessary stress and preserve your overall well-being. By communicating your needs and expectations effectively, you can cultivate more fulfilling and balanced connections in your life.

I recently sat down with Boston-based psychologist and author of two books, Dr. Alison Cook, to discuss the importance of setting boundaries. If you’ve ever struggled to distinguish between ensuring your needs are met and being selfish – this conversation is for you!

Have Faith

Having faith can provide a profound sense of comfort and hope during the most challenging and uncertain times. Trusting in someone greater than yourself gives you the strength to persevere and overcome anxiety. 

It’s a reminder that we don’t have to face obstacles alone. God will be there to guide us, give us strength, and ultimately comfort. Practicing spiritual disciplines such as prayer and reading the Bible can have a tremendous impact on our emotional and spiritual well-being. 

Keep pushing forward, embrace the power of faith, and never lose sight of the fact that God is in control and that He wants the best for you, no matter how dark the future may seem.

Pro Tip #4: Sign up for my Friday Devotionals for encouragement, practical tips, and a whole lot of Jesus!

Find Ways to Relax and Unwind

I might be the odd one out here, but when I want to relax and unwind, I hit the amusement park. Nothing gets me out of my head better than riding a thrilling roller coaster with my favorite people. Team thrill all the way!

For those of you on team chill, take a moment for yourself, and indulge in activities that bring you peace and tranquility. Whether it’s immersing yourself in a captivating book, luxuriating in a soothing hot bath, or enveloping your senses with the gentle melodies of calming music, prioritize these moments of self-care and make them a regular part of your routine. 

By intentionally carving out time for relaxation in whatever form best suits your personality, you can recharge and rejuvenate, fostering a greater sense of well-being and balance in your life.

Get Enough Sleep

Lack of sleep can exacerbate feelings of anxiety. It is important to prioritize getting enough rest each night, as quality sleep plays a crucial role in maintaining optimal mental and emotional well-being. Remember, self-care is not just about pampering yourself but also about ensuring you have the necessary energy and resilience to face life’s challenges. 

So, make it a habit to establish a soothing bedtime routine, create a comfortable sleep environment, and allow yourself the time to unwind and relax before bed. By taking care of your sleep, you are taking a proactive step toward managing anxiety and promoting overall wellness. 

Eat Well-Balanced Meals

Taking care of your mental health starts with nourishing your body. Make it a priority to consume various nutrient-rich foods, including a colorful array of fruits and vegetables packed with vitamins and minerals. Incorporate whole grains like quinoa or brown rice for sustained energy and fiber to support digestion. 

Try to identify the foods that slow you down. Do your best to nourish your body with the foods that keep you feeling your best. By fueling your body with a well-balanced diet, you’ll not only promote physical health but also enhance your mental well-being.

Limit Alcohol and Caffeine

Now, don’t shoot the messenger. But I am sorry to say that both alcohol and caffeine have been known to exacerbate anxiety symptoms. They can disrupt sleep patterns, increase heart rate, and even trigger panic attacks in some individuals. To effectively manage anxiety, it is important to minimize their consumption. 

Instead, consider incorporating healthier alternatives such as herbal tea, decaffeinated beverages, or infused water into your routine. By prioritizing the well-being of your mind and body, you can take significant strides towards managing and reducing anxiety levels.

Use Positive Affirmations

Replace any negative self-talk with uplifting statements that reinforce your worth, resilience, and inner strength. Memorize comforting Bible verses or your favorite inspiring quotes to use as weapons against anxious thoughts. 

By consciously focusing on these positive affirmations, you can cultivate a mindset of self-belief and empowerment, boosting your overall well-being and confidence. Embrace the power of positive thinking and watch as it transforms your outlook on life.

Live According to Your Values

Take the time to identify your core values, which are the beliefs and principles that guide your life. The career development website Indeed.com, has put together a great resource to help you discover your core values.  

Once you’ve identified the things that motivate you the most, you can align your actions with your values, giving you a deep sense of purpose and direction. Living in accordance with your values not only reduces anxiety but also allows you to lead a more authentic and meaningful life. So, make a conscious effort to understand your values and let them shape your choices and decisions.

We live in challenging times, but it doesn’t mean that there aren’t small changes we can make in our lives to help us feel more comfortable with ourselves and our worries about the future. Rather than letting life happen to us and fixating on what we don’t like, we can take control over how we choose to experience life because there’s only one thing you can control in uncertain times–you!

Remember, your anxiety does not define you. You have the strength and resilience to overcome it, even in uncertain times. With these tips, you can regain control over your thoughts and emotions and find inner peace.

Remember to be kind to yourself and never give up on your journey towards overcoming anxiety. You have the ability to thrive and live a fulfilling life, no matter what challenges may come your way. Keep pushing forward and never lose hope. The best is yet to come!