How to Overcome Stress and Anxiety
Are you tired of feeling anxious, stressed, and overwhelmed? I understand that feeling all too well. Before I began working with my life coach, I struggled with anxiety, too. But here’s the good news—you don’t have to live this way. You can break free from the constant worry and stress, and I’m here to show you how.
Understanding Anxiety
Before we dive into solutions, it’s essential to understand what anxiety really is. Anxiety is a feeling. It’s like your body’s internal alarm system, triggered by fear, uncertainty, or loss of control. In many cases, it’s the anticipation of negative emotions that fuels anxious thoughts.
Anxiety often manifests as worry, doubt, confusion, apprehension, or nervousness. It’s your brain’s way of grabbing your attention to protect you from perceived danger. Think of it like a fire alarm—if your house were on fire, you’d react immediately. Anxiety works the same way, preparing you to respond to threats.
While anxiety has served humans well since the caveman days, keeping us alert and safe, it doesn’t always serve us in everyday life. Unfortunately, studies show that nearly one in five Americans struggle with some form of anxiety disorder. While medication may be necessary in some cases, many people can learn to manage anxiety through mindset shifts and intentional practices.
The key takeaway? Anxiety is just a feeling—it does not define who you are. It doesn’t mean something is wrong with you or your life. You are a human with emotions, and that’s completely normal.
6 Daily Practices to Overcome Anxiety
While anxiety can be beneficial in certain situations, it often disrupts our daily lives. Instead of trying to eliminate anxiety entirely, the goal is to manage and overcome it effectively. Here are six powerful practices you can start using today:
1. Recognize and Name Your Anxiety
Start by noticing how anxiety feels in your body. Do you experience:
- Nausea?
- Dizziness?
- Chest tightness?
- Neck or shoulder tension?
- Rapid heartbeat?
When you recognize these symptoms, pause and name it: “This is anxiety.” Then, sit with the feeling for a few moments. The real problem isn’t anxiety itself—it’s our resistance to it. When we push it away, it only returns stronger. Instead, allow yourself to feel it without judgment.
Also, remind yourself: Anxiety is uncomfortable, but it is not dangerous. It cannot harm you. Once you accept this, you have four choices:
- Resist it (which only strengthens it).
- React to it (by lashing out or blaming others).
- Avoid it (through distractions like overeating, binge-watching, or scrolling social media).
- Accept it (observe it, let it pass, and move forward).
Acceptance is the key to regaining control.
2. Do a Thought Download
When anxiety strikes, grab a notebook and write down the thoughts running through your mind. This “brain dump” helps you examine whether these thoughts are helping or harming you.
Remember: Your thoughts create your feelings. If a thought is fueling your anxiety, you can choose to replace it with a more balanced one. Try reframing your self-talk with 50/50 statements:
- “I am worried and capable.”
- “I am afraid and resilient.”
- “I am struggling and strong.”
Jot these statements down and keep them as reminders.
3. Focus on What You Can Control
Anxiety often stems from feeling out of control. However, you can control:
- Your thoughts
- Your attitude
- Your behavior
- Your actions
- Your daily habits
What you cannot control: other people, external circumstances, or past events. Shift your focus to what you can change, and let go of what you can’t.
4. Start and End Your Day with Gratitude
Begin and close each day with a gratitude practice. Write down at least five things you’re grateful for daily. This helps shift your focus away from worry and toward positive, present-moment awareness.
Additionally, take time for:
- Quiet reflection
- Prayer or scripture reading
- Positive affirmations
Keeping a list of encouraging Bible verses or uplifting quotes can help renew your mind throughout the day.
5. Nurture Real-Life Relationships
Anxiety thrives in isolation. Combat it by fostering meaningful, in-person connections. Instead of texting, call a friend or family member. Do something kind for someone else without expecting anything in return. Shifting your focus from yourself to serving others can bring immense peace and fulfillment.
6. Seek Help When Needed
If you are struggling with severe, debilitating anxiety, it’s important to seek professional help. A licensed therapist, counselor, or life coach can provide valuable tools and support tailored to your needs.
Final Thoughts
Anxiety doesn’t have to control your life. By implementing these daily habits, you can regain your peace of mind and build emotional resilience. You are stronger than your anxiety, and you have the power to overcome it.
