Do you ever look at someone who seems to navigate life effortlessly, never seeming to succumb to anxiety, and wonder what their secret is? While anxiety is a common experience, there are individuals who appear to maintain a remarkable sense of calm in the face of challenges. What habits do they practice that contribute to their resilience? Here are seven insights into the habits of people who rarely experience anxiety, from an anxiety therapist in Los Angeles:
1 | Attending to Physical Needs
Oftentimes anxiety is caused by physiological issues such as drinking too much caffeine, not getting enough sleep or having low blood sugar. That said, actions like consciously limiting caffeine intake, ensuring adequate sleep and maintaining stable blood sugar levels can significantly reduce feelings of anxiety throughout the day. People who regularly check in with and meet their physical needs are less likely to feel anxious because they're attending to their needs proactively, rather than waiting until it's an emergency.
2 | Completing One Task at a Time
Those who are prone to multitasking are more likely to feel overwhelmed, which can trigger anxiety. People who know how to prioritize their daily tasks and focus on them one at a time are much less likely to feel spikes of anxiety. They also understand that not everything is equally urgent or important. This allows them to focus on what is most urgent or most important right now, and can attend to that first.
3 | Slowing Down
When we feel rushed, our body goes into fight or flight mode, which mimics the feeling of anxiety. People who regularly catch themselves rushing and slow down are much more able to keep their cool, even under pressure. Ways of slowing down include slowing the breathing, slowing one’s body movements and slowing the pace of speech.
Lots of my therapy clients (especially those who crave high productivity levels!) fear that if they slow down too much they won't get as much done. But paradoxically, when you slow down you can be more intentional with your tasks, allowing you to complete more meaningful work.
4 | Keeping Perspective
When we hyper-focus on details, we can ruminate over the smallest mistakes. This keeps us stuck because instead of moving on to the next thing that needs to be done, we keep retooling our work. Being able to look at the big picture can help reduce anxiety because we can see that overall the job is done well.
5 | Following a Routine
Most folks do well when they have some structure and predictability in their schedule. This helps them ensure that their emotional and physical needs are met. Routines can also help individuals pepper in some self-care activities that keep stress at bay. Take a look at your calendar. Does it look chaotic? Or is there some rhyme and reason to it? There may be some small tweaks you can make to add in helpful structure to reduce feelings of anxiety and overwhelm.
6 | Cultivating Mental Focus
Anxious thoughts and feelings are bound to pop up from time to time — it’s an inevitable part of being human. But people who rarely get anxious are practiced at redirecting their awareness toward what they want, not what they don’t want. They’re able to observe anxious thoughts as just that — thoughts.
My favorite thought observation exercise to teach clients in therapy sessions goes like this:
Imagine you're standing in a field watching a train go by. Instead of moving your head back and forth to follow each train car across your field of vision as it goes by, soften your gaze and watch the train cars pass, without attaching your vision to any one car.
Now pretend that your thoughts are going by much like the train cars. Instead of attaching to any one thought, just observe it come in and out of your awareness.
Try this exercise next time you find yourself in a spiral of anxious overthinking and see how it helps.
You can also practice checking in with the 5 senses with this easy mindfulness exercise, called the 5-4-3-2-1 exercise. Notice:
5 things you can see
4 things you can hear
3 things you can touch
2 things you can smell
1 thing you can taste
Intentionally bringing awareness to your physical sensations and the in-the-moment environment helps you get out of your head and into your body.
7 | Building Social Support
Studies repeatedly show that one of the main protective factors for all mental health issues is having a strong social support network. As humans, we can’t thrive alone. Those who rarely get anxious prioritize creating and maintaining a group of close friends and family to lean on when needed.
When struggling with anxiety, it can be tempting to isolate and hope that it goes away on its own. But as a California therapist with over a decade of experience helping people reduce anxiety, I can attest to the fact that having emotional support from loving others is a crucial component of good mental health. Don't do life alone!
Final Thoughts
Imagine a life where anxiety no longer holds you back, where you navigate challenges with calm and resilience. By embracing holistic therapy practices like attending to your physical needs, prioritizing tasks, and cultivating intentional focus, you can pave the way for a more balanced and fulfilling life. Establishing routines, maintaining perspective and fostering meaningful connections further support your journey towards greater well-being.
You have the power to transform your relationship with anxiety. Start today by integrating these practices into your daily routine. With consistency and dedication, you'll not only manage anxiety more effectively but also enhance your overall quality of life.
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Disclaimer
This post is meant for educational purposes only and isn’t a substitute for diagnosis, assessment or treatment of mental conditions. If you need professional help, seek it out.
About the author
Hi! I'm Natalie. And my passion is helping ambitious, creative millennials achieve everything they want in life, career and relationships. I provide in-person therapy in Pasadena and online therapy throughout California. Click here to get started.
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