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Mindfulness = anxiety antidote
Trying to push the worries out of your head is inherently problematic because to be vigilant about not thinking about something, your brain needs to keep it in mind.
Mindfulness does the opposite by making you aware of your state of anxiousness.
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Practices to tend to your emotions
- Catch yourself worrying.
- Turn your attention to your body and notice sensations you can identify (muscles are tense, heart beating nausea).
- Don’t get involved with your worrisome thoughts.
- Try to label or name your emotion, whether it’s ...
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Recognizing warning signs
The most dangerous emotions are the ones you don’t know are affecting you. When you know what happens when the worries start, you’ll be relieved and you'll also be able to do something constructive about them. So make a list with thoughts you have when you get worried, physical sensa...
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Opposite Action
It’s a technique where you deliberately expose yourself to the thing that is making you anxious.
It helps your brain to figure out which places or people are not actually dangerous and don’t need to be avoided. Once your brain makes that connection, your fear tends to diminish, y...
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Build the Mindfulness muscles
- Acceptance: accept that the worries are here and stop trying to make them go away.
- Attention: get out of your thoughts and focus on the world around you.
- Labeling: When a worry pops up, label it as “a worrying thought.” It’s not you. Do not identify with...
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Anxiety vs. Fear
- Fear is what you feel in the moment when someone comes at you with a knife.
- Anxiety is about the anticipation of an event. Anxiety is often problem-solving — but without the solving part.
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Avoiding bad feelings doesn't work
Whenever you have the urge to avoid, you need to realize that’s an opportunity to weaken your worries. It’s a chance to practice more mindfulness. Shift your focus away from your thoughts and back to the concrete world.
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Worry
Worry is the cognitive part of anxiety, with it's repetitive and obsessive thought patterns in our mind. Worry is sometimes essential for us to solve problems or take action, provided we are not stuck in a constant state of worry.
Ways to Handle Worry:
- Allot some time a day, s...
Waiting And Mindfulness
Awareness and mindfulness are something that can be brought in the act of waiting, making it less of an ugly feeling where we fiddle with our phones, and turning it into a beautiful opportunity to explore our surroundings.
- We can check our capacity for patience, or a...
Decide the consequences
The best way to figure out your own boundaries and consequences when people cross them is by sitting quietly down with yourself and making this all about you.
Keep in mind: boundaries are about honoring your needs, not about judging other people's choices.
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