UCanMakeItIfYouTry – Quiet An Anxious Mind
TOP TIPS
We all get anxious from time to time. It’s natural. However, sometimes anxious thoughts take over, leaving us paralyzed with doubt and worry. Using these nine tips can help you quiet your anxious mind.
1 – Stop and Pay Attention to Your Body
When you feel those familiar feelings arise within you, stop and listen to your body. Where does the stress show up? Where do you feel the tension? Do you feel ill in your stomach or chest? Make a conscious effort to breathe slowly.
2 – Challenge Your Anxious Thoughts
It is common to have angry, anxious, or irrational thoughts. Most of these thoughts often center on what you perceive as worst-case scenarios. Counter these thoughts with questions such as ‘how likely is this to happen?’ or ‘is this a rational thought?’
3 – Breathe
Notice how your breath grows shallow when you are anxious. The shallow breaths trigger the fight-or-flight mechanism in your brain. It’s a good idea to practice breathing techniques regularly, so you will be in the habit when you really need them.
4 – Decide on One Action You Can Do Right Now
Taking action is the best way to combat anxious thoughts that paralyze you. What specific action can you take toward solving the issue that worries you? Now do it.
5 – Tidy Up Your Home or Desk
Clutter causes anxiety to increase in us all. Why not combat it one pile at a time? For example, while waiting for your coffee to brew, sort through a stack of papers on your desk. Spending 5-10 a day results in 35-50 minutes a week—and a cleaner house or desk.
6 – Schedule Time to Think about What Makes You Anxious
Let yourself have 15 minutes each week to let your mind unleash its worry. If anxious thoughts arise outside of this time, tell yourself you will listen to those thoughts at the scheduled time. This gives you back control.
7 – Make Relaxing a Priority
Anxious minds need rest and relaxation. Make relaxation a priority. Read a good book. Take a nap. Meditate. Binge-watch your favorite sitcom series. Take a hike. Do what makes you feel relaxed. Your body’s central nervous system will enjoy the reboot and better prepare you for future anxious times.
8 – Get the Right Amount of Sleep
Giving your body the right amount of sleep cannot be understated. Sleep deprivation will cause you to focus on negative thoughts. It will affect your physical and mental health. Determine the best amount of sleep for your body and do everything possible to get it. Make your bedroom a haven.
9 – Break Out the Crayons and Coloring Books
It sounds childish, but coloring can work wonders to relax your mind and change your focus. Choose your favorite coloring book, and get started next time you feel a little anxious.
FAST-ACTION STEPS
1 – Look up breathing techniques that you can practice now. By preparing yourself before you need it, you give your body what it needs to handle anxious thoughts later.
2 – Schedule regular time for rest. It leaves little time for relaxation when your calendar is jammed back. It is hard to quell anxious thoughts without regular rest.
3 – Declutter your home or desk. This proactive step will stem any overwhelm and anxiety that being disorganized can cause you.
- About the Author
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James Donaldson
Former Owner and Director of The Donaldson Clinic (an outpatient physical therapy clinic)
James completed a 20 year professional basketball career in the spring of 2000. James established The Donaldson Clinic in (January 1990 – 2018) (shortly after a career threatening knee injury) with an idea that he would eventually become a physical therapist. He is a strong advocate for Women & Minority owned businesses and is very involved with various Chambers of Commerce. He understands what it takes to sustain a strong business environment that is conducive to the success of businesses overall.
James is a Washington State University graduate (’79). After an outstanding basketball career with WSU, he went on to play professional basketball in the N.B.A. with the Seattle Supersonics, San Diego/L.A. Clippers, Dallas Mavericks, New York Knicks and Utah Jazz. He also played for several in Spain, Italy and Greece of the European Leagues plus toured with The Harlem Globetrotters to wrap up his career. James was an N.B.A. All-Star in 1988 while playing center for the Dallas Mavericks. In 2006, James was inducted into the Pac – 10 Sports Hall of Fame and also the Washington State University Athletic Hall of Fame.
He now devotes the majority of his time to various community activities, and toward the Gift of Life Foundation, speaking on mental health awareness and suicide prevention. James frequently conducts speaking engagements (motivational, inspirational, educational) for organizations, schools, youth groups and is the author of the published “Standing Above the Crowd” of which you can learn more about at www.standingabovethecrowd.com and is available for sale now.
In 2021, James published Celebrating Your Gift of Life: From the Verge of Suicide to a Life of Purpose and Joy. www.celebratingyourgiftoflife.com
James is a 40+ year resident of Seattle. He believes in being a role model of success and professionalism for the scores of young people that he devotes so much of his time to. He currently serves on several Boards and/or committees and is a member of many organizations. (Please see complete listing on back)
James believes in developing relationships that create a “Win – Win” environment for everyone involved, and being the best he can be!
