10 ways to worry less
We all get anxious sometimes but it doesn’t have to rule your life. ELIZABETH ARCHER reveals practical tips to help you feel calmer.
SAVOUR THE MOMENT
One way of feeling more Zen is to take everyday tasks a little more slowly.
As you tidy up enjoy the gradual feeling of order and organisation.
When you eat your dinner, take time to savour each mouthful.
When you shower relish the hot water and foamy bubbles of shampoo.
Even just taking a few moments extra to do these things can be relaxing.
You’ll learn to appreciate the small joys of life and feel more positive as a result.
Don’t indulge in any negative thoughts which might be pecking at your confidence
TIDY SPACE, TIDY MIND
When you’re in a messy space, your stress levels instantly rise.
So try to make your home a sanctuary.
A good way to start is by throwing away anything you haven’t used in the past six months and invest in storage containers to keep the rest of your belongings organised.
You don’t have to do the whole house at once – pick one room to declutter or even a corner of a room to start with and then progress from there. Even 10 minutes of tidying can help to bring calmness.
VISUALISE
One of the most effective ways to clear anxieties from your mind is to use the power of visualisation.
Take a few moments when you wake up in the morning to imagine everything in your day going perfectly.
Picture getting everything you need to do finished on time and only having positive interactions with the people you meet.
If any doubts or negative thoughts creep into your vision push them to one side.
You’ll probably find your day goes more smoothly and as a result you will feel better equipped to handle anything that doesn’t go according to plan.
Do this every morning and see what a difference it makes.
FORGET MULTI-TASKING
We often find ourselves doing a million things at once during the day and if we are not careful this can quickly become confusing and overwhelming.
No matter how long your to-do list is the best way to keep your stress at bay is to try to focus on one task at a time before moving on to the next one.
You’ll get things done more quickly and feel much more in control.
CREATE A BEDTIME RITUAL
As much as we wish we could turn off our brain instantly, it takes time to wind down.
If possible put between 30 minutes and an hour aside for your bedtime ritual each night.
Start by getting into your pyjamas, washing your face and cleaning your teeth.
Doing this at the beginning means you won’t wake yourself up by going to the bathroom later on.
Dim the lights if you’re able to, then spend the remaining time letting your brain wind down by listening to a podcast or an audiobook, massaging in some body butter, or anything else that helps you relax, as long as it’s without looking at a screen.
REALISE YOU’RE GOOD ENOUGH
We all feel like we’re winging it sometimes, whether studying, working, applying for jobs or being a parent.
But constantly telling yourself you’re not good enough can be a self-fulfilling prophecy.
Next time you find yourself questioning whether you’re really qualified for your job, or if you know enough to take your exam, take a moment to list three recent achievements you’re proud of.
Don’t indulge in any negative thoughts which might be pecking at your confidence.
If you’re still not convinced it might help to ask someone you admire if they ever feel as though they’re making it up as they go along – chances are they’ll say yes.
HELP SOMEONE ELSE
Giving up your time for someone else might not seem like the obvious thing to do when you’re stressed but lending a helping hand really can give you a boost.
This is because it helps you keep your problems in perspective and can also give you a sense of fulfilment which you don’t get from focusing on yourself.
Search online for charity projects you could get involved in or start raising money for a worthy cause.
You could also look closer to home – have a cup of tea with a lonely neighbour, for instance, or offer to do the shopping for someone who finds it hard to leave the house.
Whatever you choose to do you will feel so much better for it.
THE MAGIC MINERAL
Did you know you can eat your way to a calmer mind?
Spinach, pumpkin seeds, chickpeas, avocado and wholegrains like brown rice and quinoa are all great for busting stress thanks to their naturally high levels of magnesium.
When the brain gets a boost from this essential mineral the levels of stress hormones, such as adrenaline and cortisol, drop, making you feel less anxious.
For a stress-busting salad that takes minutes to make, toss grilled chicken or tofu and quinoa with dark leafy greens, avocado and a drop of olive oil.
You could even sprinkle on a spoonful of pumpkin seeds for extra mood-boosting magnesium.
HAPPY SMELLS
Have you ever caught a whiff of a particular scent, like your mum’s perfume, and been instantly transported to a vivid memory?
That’s because smells are strongly associated with emotion in our brains through the limbic system.
You can use this to your advantage by filling your home with comforting aromas which instantly make you feel more relaxed.
Look for scented candles or diffusers with lavender or jasmine as these fragrances are both calming.
If you want an energising boost in the morning try one with citrus notes.
Experiment with different scents and rotate them so you don’t become desensitised to them through overuse.
TAKE IN NATURE
Getting your heart pumping is a fantastic way to beat stress but what if there were a way to boost the stress-relieving benefits of exercise to make your workout even more beneficial?
Luckily there is: exercising outdoors.
Studies show that after spending just 15 minutes in a natural setting we feel restored.
Next time you go on a run try jogging through a park or beside a river instead of on the treadmill. As you run, think about your surroundings.
What can you smell? How does the air feel on your face?
Can you hear birds singing or trees rustling? What can you see?
- Extracted from Be A Warrior, Not A Worrier by Elizabeth Archer, published by Summersdale (£12.99). To order please call the Express Bookshop on 01872 562310, send a cheque/PO payable to Express Bookshop to Express Bookshop, PO Box 200, Falmouth, TR11 4WJ or order online at expressbookshop. co.uk. UK delivery is free.