We all know about habits however we tend to think of them in the bad things they do for us. Habits are just automated thinking. Things were done so often it becomes automatic or semiautomatic to do them. Habits can be good as well. Think of cleaning your teeth, it takes little thought to do it you just get on and clean them. So what are some good habits you could develop to overcome anxiety? Let’s find out.
- Mindfulness: Regularly practicing mindfulness can help reduce anxiety. Mindfulness involves focusing on the present moment without judgment, accepting thoughts and feelings as they arise. It allows you to observe anxiety from a distance rather than being consumed by it. Practicing mindfulness exercises for at least 20 minutes once a day. Experts also recommend trying the “Mindful Approach to Anxiety” exercise.
- Relaxation: Practicing relaxation techniques regularly can help turn off the sympathetic nervous system, which triggers the stress response, and activate the parasympathetic nervous system, which promotes relaxation.
- Breathing Techniques: Deep, slow belly breathing can reduce anxiety and arousal. Practice diaphragmatic breathing for brief sessions multiple times a day to develop healthy breathing habits. The “7-11 Breathing” technique involves inhaling for a count of seven and exhaling for a count of eleven.
- Progressive Muscle Relaxation: This involves tensing and relaxing muscle groups in the body while imagining yourself in anxiety-provoking situations.
- Other Relaxation Strategies: Guided visualization, meditation, yoga, tai chi, and massage can also be beneficial.
- Exposure: Gradually facing your fears can help rewire the amygdala’s response to anxiety triggers.
- Create a Hierarchy: List anxiety-provoking situations from least to most distressing and gradually expose yourself to each, using relaxation techniques to cope.
- Practice Regularly: Consistent exposure is key to desensitizing your body to anxiety.
- Cognitive Restructuring: This involves identifying and changing negative thought patterns that contribute to anxiety.
- Change Negative Thoughts: Write down anxiety-provoking thoughts and consider evidence for and against them. Replace negative thoughts with more balanced or positive ones. For example, instead of thinking, “They will think I’m stupid,” try thinking, “I am prepared and have valuable insights to share.”
- Identify and Change Safety Behaviors: Recognize actions taken to reduce anxiety in the short term, such as avoiding eye contact or over-rehearsing. Gradually eliminate these behaviors to fully face your fears.
By regularly engaging in these practices, individuals can gradually rewire their brains to respond to anxiety in healthier ways.