These 3 Things Will Reduce Your Anxiety to Near-Zero!

It is 3 am. You are awake. You have only slept for 2 hours, maybe 3; but you don’t know why you cannot fall back to sleep.?

So you opt for the obviously detrimental coping habit that you have developed over the past few weeks and are looking to change. You grab your phone and start scrolling through that social app even before you can confirm that you are able to breathe today.?

By the time you finish watching your hundred-and-sixth video of the morning, it is 7 am, and you have to drag yourself out of bed, debate whether breakfast is worth your time today,?

…and then leave for work - fingers crossed that you are just, at least, borderline intelligent today to handle your day’s activity and not too dumb to tackle even the most mundane of your day’s problems.?

Your work hours have just begun and yet you are battling overwhelming waves of worry, your racing heartbeat makes you nauseous, and there is this relentless fear that seems to have taken root, deep in your mind, and whose cause or remedy you have no clue.?

Anxiety can be such an unwelcome companion in life, constantly tugging at the strings of our emotions.

Today, we take a different look at how to deal with anxiety, unearthing the transformative power of self-discovery, resilience, and the empowering realization that, armed with just three tools, you can turn anxiety around, and emerge stronger, more courageous and unbreakable.?

What is anxiety??

Anxiety is a natural and common human emotion…

…that everyone experiences from time to time. It is a feeling of unease, worry, or fear that arises in response to perceived threats or stressors. Some level of anxiety is normal and can even be beneficial in certain situations, such as alerting us to potential dangers.

Yet, when this tempestuous sensation takes centre stage for too long, the curtains of tranquillity are drawn, and an intricate drama unfolds.

Restlessness, irritability, a mind adrift, muscles tense like drawn bows, hearts racing, and breaths taken hostage by anxious winds - the symptoms of this enigma are as vivid as the colours of a painter's palette.

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Anxiety can be triggered by various factors,

…such as life's unexpected twists, the shrouded cloak of uncertainties, the harrowing aftermath of trauma, or a proclivity for anxiety disorders because of genetics that etch a unique script for each individual.

It can affect people differently, ranging from mild, occasional anxiety to severe and persistent anxiety disorders.

Has your anxiety become a problem?

When anxiety rises to a crescendo as of a deafening pitch and starts to invade every facet of life, we stand at a crossroads of choice.

The mask of resilience may slip, and its sinister twin—debilitating interference—takes the spotlight. In such a moment of reckoning, the heart dares to whisper the secret: seek help!

For with anxiety, like most cases of mental ill-health, lies a treasure trove of treatments and remedies— Therapists, Medication, and Coping Strategies that can tame the tempest and restore tranquillity, to some degree!

Today, we talk about the coping strategies that seemed to work for me and my friends and can work for you too, if you are lucky.

And they are three!

1. ? ? Morning workouts (read, morning runs)

2. ? ? Eating well in the morning?

3.? ? Speaking forth blessings, and good tidings for your day (or to use the almost cliched term, Pray!)?

Running in the morning - can you away chase anxiety??

Why morning? Exactly.?

You want your anxiety to be at its lowest when you are beginning your day.

Here are some of the reasons why you probably be running when the sun comes up.?

1. Running for Stress Reduction

Physical exercise, such as running, releases endorphins, which are natural mood boosters. These endorphins help to reduce stress and promote a sense of well-being, which can counteract feelings of anxiety.

2. Running for Cortisol Regulation

Exercise helps regulate the body's cortisol levels, which is a hormone associated with stress. Regular morning runs can lead to better cortisol management, reducing the "fight or flight" response that can trigger anxiety.

3. Running for Improved Sleep

Running in the morning can help regulate your sleep-wake cycle. Better sleep quality is crucial for managing anxiety since lack of sleep can exacerbate anxious feelings.

4. Running for Distraction and Focus

During a run, your mind may shift away from anxious thoughts and focus on physical activity instead. This distraction can provide relief from rumination and intrusive thoughts associated with anxiety.

Eat well in the morning - and no, this is not stress eating!

You should eat a balanced breakfast for the following reasons.?

1. Eat in the morning so that you are not Irritable

Skipping breakfast or consuming sugary, processed foods can lead to irritability and difficulty concentrating. Irritability can worsen feelings of anxiety and stress.

2. Eat in the morning so that your Blood Sugar is Stable??

A balanced breakfast helps regulate blood sugar levels. Stable blood sugar prevents drastic fluctuations that can lead to ‘mood swings’ and increased feelings of anxiety.

3. Eat in the morning for Improved Brain Function

A nutritious breakfast provides essential nutrients that support brain health and function. Proper brain function is essential for regulating emotions and managing stress and anxiety effectively.

4. Eat in the morning for Energy and Alertness

Starting the day with a nourishing meal can provide the body with the energy it needs to tackle daily tasks and challenges. And this may be the key to coping better with stressful situations.

And lastly?

Pray - Speak forth blessings and good tidings?

Prayer can be a valuable tool for managing anxiety by providing comfort, support, and a sense of connection to a higher power or spiritual presence.?

Engaging in prayer fosters mindfulness, helps individuals cope with stress, and promotes a positive outlook by expressing gratitude and surrendering control over anxieties.?

For some people, this could mean staring at the mirror for 10 seconds and then speaking forth self-reassurance to your image that you have since gotten accustomed to after you bought the mirror!

And for some,

It is sinking to your knees at a corner, to thank whatever God(s) may be, for their providence, and ask for better days. So that “in the full clutch of circumstance, ” as William Henley says, “you shall not wince nor cry aloud… that your head may be bloody under the bludgeoning of chance, but unbowed,... and that the menace of your years finds and shall find, you unafraid.”?

And then… when all fails, you can seek the help of a therapist. And even consider medications.?

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Thank you for taking the time to read through this. I hope you got some insights to better your days.?

If you know someone who can benefit from this content, share it with them too.?

As usual, I am Doctor Bonnke . Follow me and connect at Doctor Bonnke

I write weekly newsletters on health, personal development, and entrepreneurship. Be sure to subscribe and I’ll see you again, first in the comments, and next on Monday next week.?

Till then, remember to do your best to stay alive! I need those likes and comments!

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