worry and anxietyMost of the time we suffer from worry and anxiety, especially during the time of pressure or work overload. In fact, tens of millions of people suffer from anxiety, making it the most common mental issue in the world.

So if you’re experiencing it, know that you’re not alone.

Worry and anxiety can make us feel nervous, tensed, and overwhelmed, and most of the time when we feel these emotions, it is the same time we have so many important things to get done.

Feeling this type of emotion in the mind and body can evoke negative things such as procrastination, addiction to drugs, and stress. It can also manifest in many ways.

Anxiety happens to us as a result of our views, coping mechanism, and our response to future concerns that we picture in our mind.

We can often feel worry and anxiety even without any identification of fear in our mind.

So how do you eliminate and respond to worry and anxiety in a healthier way? Well, I’ll lay that out for you step by step in a minute and if you put everything you learn here to use, you’ll have the tools and tactics to quickly befriend and eliminate anxiety instead of running from it.

Here’s some simple ideas to help you.

Mindfulness and Meditation Practice is the Key

Whenever you feel anxiety and worry, use mindfulness and meditation to quickly free your mind from negative thoughts and release more calmness in your life.

To do this, you need to start practicing a simple breathing exercise, here’s how to do it:

Start by taking a full, deep breath, then hold for a few seconds. I recommend 5 to 15 seconds depending on how long you can handle it and fully release the breath. Then start again.

Spend 3 to 5 minutes doing this. Your body should get a bit heavier and you should feel your mind becoming free of all stress and pressure. During the practice, focus on your breath and if any negative thoughts arise, simply let them go.

Why not try it right now?  Invest a little time in YOU.

Listen to your favorite music

Listening to your favorite songs is a way to quickly drift from a negative, stressed mood to a positive one.

Studies show that listening to your favorite songs can release a hormone in our brain called endorphin, which can boost our mood with 10x the positivity and energy.

Music also activates some dead cells in the body; good news for your health.

One of my favorite ways of doing this is to plug into my apple playlist.

I’m sure you have a favorite playlist too. Start listening to the songs you love now; it will help you reactivate some of the great moods you once experienced and help your stress to melt away. 

Watch out for your sleeping habits

You’ve heard this before. Make sure you sleep 7 to 9 hours every day but if you’re not, well you just heard!

Receiving the maximum sleep per night contributes a lot to our health and well being but most people do the opposite.

A person who gains everything and loses his health on the way will end up spending everything he gained on his health.

So now might be a good time to start to determine that you’ll focus some of your energy on those things that keep you healthy.

One of the things you can do is to create a better sleeping habit by simply scheduling your sleep time.

For example, I’ll usually go to bed by 9pm and get up by 5am; that’s 9 hours of sleep daily. Your schedule can be anytime you plan it to be. But you want to shoot for 7 to 9 hours of sleep.

So get your journal and plan your sleep time, receiving a maximum, healthy sleep will help relieve pressure in your mind and make you feel more relaxed.

Remember, what’s good for your health is good for your soul.

So why not test these ideas out…and see how free you can become from worry and anxiety.


Cephas Tope is the author of The Road Map to Your Extraordinary Life. He writes at highachievers.me, where he shares self improvement and business tips. you can join his free newsletter to learn how to make unshakeable progress and how to create extraordinary super life.

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