Overcome Anxiety: Practical Steps to Take Control of Your Life

Practice Mindfulness and Relaxation Techniques

What It Does:
Keeps you grounded, reduces overthinking, and calms anxiety.

How to Do It:

• Focus on the present: While walking, notice your surroundings—trees, wind, or birds. During a shower, focus on the sensation of water and its sound.
• Practice deep breathing: Inhale for 5 seconds, hold for 5 seconds, and exhale for 8 seconds. Repeat as needed.
• Try mindfulness meditation: Focus on your breath as it flows in and out.

Benefits:
Calms your nervous system, reduces stress hormones, and promotes mental clarity. By focusing on something like nature or your surroundings, your mind is freed from unnecessary worries and overthinking.

Stop Dwelling on the Past and Negative Thoughts

What It Does:
Conserves your energy, reduces headaches, and minimizes irrational fears.

How to Do It:

1. Identify Negative Thoughts:
   Examples:
   • “What if I fail or lose?”
   • “I haven’t achieved anything; I’m wasting my time.”
   • “What if people think I’m a loser?”
2. Question Their Validity:
   • Ask yourself:
     • “Is this thought realistic?”
     • “What evidence supports it?”
     • “Am I worrying about something that hasn’t even happened yet?”
3. Replace with Rational Thoughts:
   • “I’ve overcome challenges before; I can handle this too.”
   • “I’ll do my best and enjoy the process.”
   • “No one is perfect, and mistakes help me grow.”
   • “The past is unchangeable, so there’s no point dwelling on it.”
   • “It’s not guaranteed to happen, so I won’t waste my energy worrying.”
4. Find Out What You Enjoy:
   Discover activities that bring you fulfillment. For example, I’ve found that helping others, like coaching hockey, is deeply rewarding. While it feels like you’re helping others, it also helps you love yourself more and reminds you why you’re alive. It creates a sense of purpose and joy.

Benefits:
Breaks the cycle of overthinking, promotes rational thinking, and rewires your brain for positivity through consistent self-talk. Over time, you’ll reprogram negative thought patterns into healthier ones while finding meaning in what you enjoy.