Describe how you are feeling at any given time. What words are you choosing? — “worried,” “on edge,” stressed out,” “distracted,” “nervous,” “ready to give up.”
According to the Anxiety and Depression Association of America (ADAA),
40 million Americans over the age of 18 are affected by anxiety — roughly 18 percent of the nation’s population. The most powerful way to combat anxiety is to consistently work on building your resilience and mental strength.
This is WAY easier said than done….
Work at it every day and you will be bound to see results!
1. Visualize positive outcomes
At the beginning or at the end of each day, think through all those uncertain situations
currently in your life — both big and small. Now visualize the most optimistic and amazing
outcome to those situations. Not just the “okay” outcome, but the best possible one you could
imagine.
This: builds the muscle of expecting the positive outcome and might even open ideas for what
more you might do to create that outcome of your dreams.
2. Turn anxiety into progress
Our brain’s plasticity (or flexibility ) is what enables us to be resilient during challenging times
— to learn how to calm down, reassess situations, reframe our thoughts and make smarter
decisions. It’s easier to take advantage of this when we remind ourselves that anxiety doesn’t
always have to be bad.
Anger could block your attention and ability to perform, OR it could fuel and motivate you; sharpen your attention; and serve as a reminder of what’s important.
Worry could make you procrastinate and get in the way of accomplishing goals, OR it could help you fine-tune your plans; adjust your expectations; and become more realistic and goal oriented.
Fear could trigger memories of past failures; rob your attention and focus; and undermine your performance, OR it could make you more careful about your decisions; deepen your reflection; and create opportunities for changing direction.
This: These comparisons may seem simplistic, but they point to powerful choices that produce
tangible outcomes.
3. Try something new
These days, it’s easier than ever to take a new online class, join a local sports club or participate
in a virtual event. Push your brain and body to try something you never would have considered
before. It doesn’t have to be a workout, and it doesn’t have to be hard — it can be something
right above your level or just slightly outside of your comfort zone.
4. Reach out
Being able to ask for help, staying connected to friends and family, and actively nurturing
supportive, encouraging relationships not only enables you to keep anxiety at bay, but also
shores up the sense that you’re not alone. It isn’t easy to cultivate, but the belief and feeling
that you are surrounded by people who care about you is crucial during times of enormous
stress — when you need to fall back on your own resilience in order to persevere and maintain
your well-being. You have the power to hide when you are sad. However, you also have the
power to push yourself into the loving embrace of those who can help take care of you.
5. Immerse yourself in nature
Science has shown again and again that spending time in nature has positive effects on our
mental health.
You don’t need live next to a forest to immerse yourself in nature. A nearby park or any quiet
environment with greenery where there aren’t that many people around will work just fine.
Breathe, relax and become aware of the sounds, smells and sights. Use all your senses to create
a heightened awareness of the natural world. This exercise boosts your overall resilience as it
acts as a kind of restoration of energy and reset to your equilibrium.
With love always,
-LC