10 Tips for Dealing With Anxiety

10 Tips for Dealing With Anxiety Without Medication

Dealing With Anxiety

Dealing with anxiety can seem overwhelming without a plan of action. In extreme situations, some people need to treat their anxiety with medication. But there are also other ways of dealing with anxiety that can be effective for most people. If left unaddressed, anxiety can become crippling, so it is imperative to confront your anxiety using efficacious methods with provable results.

Almost everyone has some anxiety, but few actively do anything to relieve our anxiety and stress. Learn how you can easily do things to help you avoid anxiety and its corresponding physiological responses and incorporate these strategies into your everyday routines.

Take these steps to feel more relaxed:

  1. Eat breakfast. Some studies show that a substantial breakfast with high protein and fat reduces the level of anxiety experienced throughout the day. If you are one of those who skips breakfast, it might make your anxiety worse.

  2. Eat well. Eating well means eating natural foods. Processed foods have a variety of chemicals and other artificial ingredients that affect many people in negative ways. Cleaning up your diet can profoundly impact anxiety for many people.

  3. Take a short walk. A short walk can be a great way to clear your head and shake off some nervous energy.

  4. Exercise daily. Daily exercise isn’t the easiest habit to instill but isn’t brutally challenging either. Exercise is an excellent way of managing anxiety without medication. An excellent anti-anxiety workout will leave you feeling like you put some work in but not exhaust you. How you get this exercise is entirely up to you.

  5. Focus on your environment. You can’t feel anxious if you’re not thinking about something that makes you anxious. You’re inside your head when you’re anxious. Focusing on the sights and sounds around you is one way to focus on something tangible rather than your thoughts.

  6. Notice your body’s feelings. Instead of focusing on how anxious you are, dispassionately notice the feelings you have in your body. Notice how your heart beats, your hands sweaty, and your stomach is nauseous.

    1. Pretend you’re a scientist and investigate all of the physical sensations you’re experiencing. Stick with them until they dissipate, taking less time than you think.

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  1. Breathe. Take some deep, relaxed breaths. Breathing in a controlled way will reign in your anxiety symptoms. It’s a great way to slow your heart rate and feel better overall. Even better is to focus on the sensation of the air moving in and out of your body, too.

  2. Sleep. Everyone feels frazzled if they don’t get enough sleep. Getting sufficient sleep regularly is essential if you regularly feel anxious. Your brain simply doesn’t function optimally if it doesn’t get the rest it needs.

  3. Address the issues in your life that create stress. Eliminate as many stressors as you can. Whether it’s an unreliable car, an obnoxious neighbor, a job you despise, or a big stain on your living room carpet. Stress is an additive. Those more minor stressors can add up.

  4. Talk to someone supportive. A supportive friend is a true blessing. Knowing that you’re not alone can significantly reduce the anxiety you feel.

If your anxiety is overwhelming, see your doctor. If your anxiety is manageable but making you unhappy, there are plenty of things you can try to bring your anxious events down to a more reasonable level.

Give some of the above ideas a try. You are sure to find something that helps significantly without the cost and potential side effects of a pill. You have nothing to lose — except some anxiety!

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Guard Your Self-Talk ~ Your Mind is Listening!

Guard Your Self Talk ~ Your Mind is Listening!

Guard Your Self-Talk ~ Your Mind is Listening!

Guard Your Self-Talk ~ Your Mind is Listening!
Guard Your Self-Talk ~ Your Mind is Listening!

“Your mind is always eavesdropping on your self-talk.” ~ Jim Kwik

Due to the fact that over 90 percent of our behavior and habits are governed by our subconscious mind, it is immensely important that we guard the gates of our subconscious in order to carefully manage what enters in influences our beliefs. Our words and thoughts are immensely powerful in dictating our behavior, and subsequently outlining the path to our destiny.

“Your mind is like a supercomputer and your self-talk is the software you will run!” ~ Unknown

I tell my clients that our minds are the genesis of our destinies and our thoughts are the seeds of our future circumstances. If we fail to properly manage our self-talk, we will literally talk ourselves into a future filled with failure and frustration. What we say about our marriages, parenting, finances, careers and more all impacts how we perform.

Our beliefs dictate our behavior because no one consistently does what they believe will not work, so your beliefs literally set the parameters that determine the effort and energy you invest in any situation, and your effort will have a massive impact on the results you get. And, those results will serve to reinforce the original belief — leading to a continued cycle. These dynamics can be applied in the negative and positive.

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If you don’t believe that you can save your marriage, your effort and energy will reflect that and it will be witnessed in the result — ultimately resulting in the substantiation of the original belief that your marriage is beyond saving — culminating in a steady decline in the effort to work on your relationship with your mate. If you believe that there is some force stopping you from achieving wealth — that poverty is your lot in life, it will be reflected in your behavior, energy, and actions — resulting in poor results that reinforce the initial belief — resulting in you living in a constant state of lack.

Conversely, if you believe that you can save your marriage, it will be represented in the amount of effort and action you invest in working on it. The massive action and effort that you invest in saving your marriage will be transformed into corresponding results that reinforce the belief. The reinforced belief will cause you to work even harder building forward momentum as you move toward your goal of a stronger more fulfilling relationship with your spouse. This same principle applies to any area of life.

With all of this being understood, you can easily see why your self-talk is so powerful. Life is about energy and rhythm and when your self-talk is not in alignment with your desires, you consistently disrupt the natural rhythmic expression of your life. When you expel all of the limiting beliefs that are holding you captive, you will find that your rhythm and energy becomes more steady. ~ Rick Wallace, Ph.D., Psy.D.

Meeting Your Essential Needs Drives Your Behavior!

Meeting Your Essential Needs Drives Your Behavior!

Meeting Your Essential Needs Drives Your Behavior!

Something that I share with my clients at The Visionetics Institute is that there is no such thing as insignificant or inconsequential moments. We have a tendency to dismiss this we don’t understand or can’t find relevance in, but dismissing or ignoring something does not eliminate its meaning or impact.
All human behavior is need-driven, even when we attributed it to desire. If you want to understand and manage your behavior, you must first develop a lucid perspicacity of what drives that behavior — your fundamental needs. Every person on this planet is driven by certain universal and fundamental needs. These fundamental needs are “certainty,” uncertainty (which actually combats the boredom and feeling of unfulfillment associated with absolute certainty), significance, and connectivity (which includes the feeling of being loved and respected by others).

There are multitudinous ways that people meet these specific needs, with some being good and others being bad for everyone involved. For instance, some people achieve certainty in life through their sense of identity. Because their self-image is such that they believe in themselves, they have developed an understanding that they have the capacity to overcome any challenges that they may face. Others find certainty in their faith in a higher power, believing that their relationship with the higher power provides the resourcefulness necessary to overcome the obstacles they face.
Conversely, there are those who choose to use deception and cheating to provide their sense of certainty. They seek unfair advantages that tend to create weighted situations where things fall in their favor. Of course, there are always negative consequences to this type of behavior but rarely do these individuals make the connections.

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Fortunately, there are two principles that also serve as character needs — not part of the essential needs cluster, but needs that help guide behavior to produce a more positive lifestyle. Basically, the way that I ensure that the behaviors I exhibit in order to me my essential needs are acceptable is by using the fifth and sixth needs as a collective barometer. I ask myself if the behavior that I have exhibited is leading to personal growth — is it expanding my capacity and reach to help empower, inspire and encourage others?

Next, I take an introspective examination of my

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behavior to determine if it is serving needs outsides of myself. Is my behavior facilitating my “work” and not solely meeting my own fundamental needs. This means that when you are working to live life at the level of your design, you are living to impact the world around you in a positive way that sees people grow as well as become inspired and empowered.

If your behavior is not producing personal growth and you are not expanding in the area of external contribution, you are not living life at the level of your design. You are not fulfilling your purpose. You may be meeting those essential needs, but you are doing it using a modality that does not possess any intrinsic value. How you meet your fundamental needs is immensely important to the process of optimizing your impact on those in your periphery, which is the key to personal fulfillment and happiness! ~ Rick Wallace, Ph.D., Psy.D.


Dare to Be Different ~ Explore the Greatness Within Your Design!

Dare to Be Different

Dare to Be Different ~ Explore the Greatness With Your Design!

Dare to Be Different

Dare to be different! One of the saddest things that I witness on a regular basis is people attempting to fit in — trying their hardest to be like everyone else. There is a reason trying to be like everyone else seems so difficult and uncomfortable — you were not designed to be like anyone else on this planet. You are unique in some very important ways that determine your complete makeup as a person.

When you attempt to squeeze into a box that was not designed to hold your massive potential, you force your potential to go dormant and unactualized. You literally squeeze the vastness of your existence into something that is not designed to hold or support it. Dare to be different. Dare to live in the fullness of your design. Dare to become the fullest expression of your potential and purpose. Dare to step outside of the marginal expectations that others have placed on you to live in the effusiveness of your God-given capacity to elevate and become great.

Dare to Be Different!

Your voluminous potential is pregnant with awesome wonders and extraordinary accomplishments, but in order to birth these things, you must be willing to escape the proclivity to bend toward mediocrity for the sake of fitting in. There is nothing honorable about making yourself small in order to make others more comfortable in your presence. There is nothing befitting your purpose and potential about the complacency so common in a culture that is replete with mediocre performers who take solace in being average.

There is nothing respectable about being average. “Average” is a human default reality. If you simply wake up every day and do what everyone else is doing, you will definitely be average. Being average does not require any great effort of focus. It does not require focus and commitment. You can sleep in and be average. You can show up late to work and be average. You can whine and complain and be average, but if you want to experience achieving the level of phenomenal, then you better be prepared to get up earlier than everyone else. You better be prepared to raise your standards higher than others. You better be prepared to spend more alone time with yourself, as you will inherently separate yourself from the pack. Dare to be different.

The people that you look at and admire now are visible to you because they chose to be different. They stand out and tower among most people because they chose to do things differently. If you want to live a life that most people are not able to live, then you have to be willing to do things that most people are not willing to do — dare to be different. ~ Rick Wallace, Ph.D., Psy.D.


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