When I first began researching anxiety in my lab as a neuroscientist, I never really thought of myself as an anxious person. That is, until I started noticing the words my subjects, colleagues, friends, and even myself used to describe how we were feeling — “anxious,” “nervous,” “nervous,” “distracted,” “nervous,” “ready to give up.”
But what I’ve found over the years is that the most powerful way to combat anxiety is to constantly work on building your flexibility and mental strength. Along the way, you’ll learn to appreciate or even welcome certain types of errors for all the new information they bring you.
Here are six daily exercises I use to build my flexibility and mental strength:
1. Visualize Positive Results
At the beginning or end of each day, think about all those uncertain situations currently in your life – big and small. Will I get a good performance review? Will my son settle down well in his new school? Will I hear back after my own job interview?
Now take each of those and imagine the most optimistic and surprising outcome of the situation. Not just the “acceptable” result, but the best possible result you could possibly imagine.
This is not to prepare you for greater disappointment if you do not end up getting a job offer. Instead, it should build the muscles of anticipating a positive outcome and may also open you up ideas for what you might do more to achieve that outcome for your dreams.
2. Turning Anxiety Into Progress
It is the flexibility of our minds that enables us to be resilient during difficult times – to learn how to calm down, re-evaluate situations, and reformulate and make our thoughts Smarter decisions.
And it’s easier to take advantage of that when we remind ourselves that worrying doesn’t always have to be bad. Keep in mind the following:
- anger It can block your attention and ability to perform, or it may stimulate and motivate you; Sharpen your attention and to remind you of what’s important.
- afraid It can evoke memories of past failures; take away your attention and focus; and undermine your performance, or may make you more careful about your decisions; Deepen your reflection and create opportunities to change direction.
- Sadnes It can calm your mood and discourage you, or it can help you re-prioritize and motivate you to change your environment, circumstances, and behavior.
- Worry It can make you procrastinate and get in the way of achieving goals, or it can help you adjust your plans; Adjust your expectations and become more realistic and goal oriented.
- frustration It may hinder your progress and steal your motivation, or it may fuel you and challenge you to do more or better.
These comparisons may seem simplistic, but they point to powerful choices that produce tangible results.
3. Try something new
These days, it’s easier than ever to take a new class online, join a local gym, or take part in a virtual event.
Not long ago, I joined Wimbledon champion Venus Williams for a live workout on Instagram, using bottles of Prosecco as her weights. I’ve never done anything like this before. It was a wonderful and unforgettable experience.
My point is that for free (or only for a small fee) you can push your mind and body to try something you hadn’t even thought of before. It doesn’t have to be an exercise, and it doesn’t have to be hard – it can be something above your level or a little out of your comfort zone.
Being able to seek help, keep in touch with friends and family, active supportive care, and encourage relationships not only enables you to keep anxiety at bay, but also reinforces the feeling that you are not alone.
It’s not easy to cultivate, but believing and feeling that you are surrounded by people who care about you is critical during times of great stress – when you need to step back from your resilience in order to persevere and stay healthy – it takes place.
When we experience loss or any other form of distress, it is natural to withdraw. So we see this kind of Behavior of animals in mourning. However, you also have the ability to push yourself into the loving embrace of those who can help take care of you.
5. Practice positive self-tweet
If you watch him in his interviews, you will see a strong and optimistic person by nature. How do you get that flexibility, productivity and creativity?
Obviously, part of the answer comes with positive reminders. You don’t necessarily need to share it with the public. The idea is to boost your strength at the beginning and end of the day.
This can be difficult for people who spontaneously beat ourselves up at the drop of a hat. Instead, think about what your biggest supporter in life — partner, sibling, friend, mentor, or parent — might tell you, and then tweet or say it to yourself.
6. Immerse yourself in nature
Time and time again, science has shown that spending time in nature has positive effects on our mental health. a A 2015 study, for example, found that it can significantly increase your emotional health and resilience.
You don’t need to live next to a forest to immerse yourself in nature. A nearby park or any quiet environment with greenery where there are not many people around will do just fine.
Breathe, relax and be aware of the sounds, smells, and sights. Use all of your senses to create an increased awareness of the natural world. This exercise enhances your overall flexibility as it acts as a kind of energy recovery and to bring the balance back into balance.
Wendy Suzuki, Ph.D., a neuroscientist and professor of neurosciences and psychology at the Center for Neurosciences at New York University. She is also an author “The Good Worry: Harnessing the Power of Misunderstood Emotions.” Follow her on Twitter Tweet embed.
do not miss: