Practical Tips to Reduce Anxiety

Gain Insight into Anxiety Triggers and Effective Reduction Strategies

As with most things, anxiety can affect people in different ways. For some, it may show up as sweaty palms, shaking, or a rapid heartbeat. Others may experience indigestion, headaches, or insomnia. (Konkel, 2021). These physical symptoms are associated with the body’s natural response to a perceived threat, which triggers physiological arousal. If you are experiencing any of these symptoms, particularly for the first time, it would be best to consult a doctor to ensure no other underlying causes.

Anxiety can also manifest cognitively with symptoms such as worries, racing thoughts, rumination, and loss of concentration. Anxiety might also appear as seemingly endless “what if?” questions.

Anxiety is linked to our fight-or-flight response and can help us prepare for real threats. For example, suppose you feel anxious before an important exam. In that case, you might study more and earn a higher score. If anxiety becomes chronic and disruptive, however, it can be part of a psychological disorder such as generalized anxiety disorder or panic disorder.

What Are the Possible Causes of Anxiety?

Anxiety is a natural response to life events and uncertain or chaotic environments, per Konkel (2021). Short-term stressors like exams, dates, or appointments may also trigger normal anxiety.

Anxiety can arise from physiological factors, such as lack of sleep or high caffeine intake. Some people may genetically inherit a predisposition to anxiety, but managing it is possible and nothing to be ashamed of.

Do you start Your Day with Anxiety? Here’s What You Need to Know

It’s important to note that cortisol release in the morning, also known as the cortisol awakening response, could potentially contribute to anxiety upon waking up. This response is the body’s preparation for the challenges and stressors of the day. However, if you are prone to anxiety, you may experience a weaker cortisol awakening response, as observed in research by Walker et al. (2011). It’s unclear whether this weaker response is caused by anxiety, contributes to it, or is unrelated. Additionally, research findings have been mixed regarding the link between the cortisol awakening response and psychological disorders.

If you experience morning anxiety, I recommend keeping track of patterns and potential triggers in your life. For instance, do you feel anxious on days when you have plans with a particular friend? Are you more anxious on workdays than on days off or when you sleep in? Does rainy weather make you more anxious? Identifying such triggers can help you manage anxiety and improve your overall well-being.

  • Anxiety at Night –
    When life’s demands keep you occupied during the day, you can experience heightened anxiety and worries at bedtime, particularly if you’re feeling stressed. Without distractions, your mind is free to wander, causing additional concerns. To alleviate these concerns, consider problem-solving through daily journaling or engaging in relaxing but engrossing activities, such as reading a book, solving a crossword puzzle, or listening to something soothing. These activities can help divert your mind from anxious thoughts and promote relaxation, resulting in a more peaceful and restful night’s sleep.​
  • Anxiety about Relationships –
    Experiencing anxiety in a relationship is a common occurrence for most individuals. However, if you possess an anxious or disorganized attachment style, you may encounter it more often compared to individuals with a secure or avoidant attachment style. Luckily, seeking the guidance of a therapist can assist in improving attachment security. You can also enhance your knowledge about attachment styles through various resources such as books, websites, and podcasts.

Effective Ways to Alleviate Anxiety and Find Inner Peace

Anxiety is a natural response to life events and can even be beneficial in certain situations, such as exam jitters that push you to perform better, according to Cheng & McCarthy (2018). If you experience occasional anxiety that benefits you, harness it to achieve your goals.

However, if you are in an abusive, chaotic, or unpredictable environment, it may be best to leave and find a safer setting. In cases where leaving is not immediately possible, finding a support group can provide a helpful remedy.

When anxiety becomes problematic, self-help, professional help, or a combination of both can alleviate symptoms. There are various resources available, such as workbooks, articles, podcasts, and online communities, that offer support for people with anxiety. If self-help approaches do not work, or you prefer to work with a professional, numerous therapists specialize in anxiety treatment.

NLP has scores of techniques that work at both conscious and unconscious levels to overcome the cause that triggers anxiety .

Book a Session with Coach Sajid (Master NLP Practitioner) and get rid of Anxiety forever.

 

Summing it up 

Although anxiety is a natural human response that can provide motivation, it can also become problematic and hinder progress. Anxiety may stem from various biological, psychological, and social factors such as lack of sleep, alcohol, stress at work, relationship issues, trauma, or specific times of the day. If anxiety starts to interfere with daily life, such as affecting work, relationships, or socializing, it may develop into a disorder. Seeking professional help from a therapist or mental health expert can offer assistance through therapy or medication. Lifestyle changes, self-help approaches like workbooks, and support group participation can also help manage anxiety symptoms.


Remember, anxiety is a common experience, and there are many effective strategies and resources available to alleviate its symptoms and improve overall well-being.

References
    • ​Cheng, B. H., & McCarthy, J. M. (2018). Understanding the dark and bright sides of anxiety: A theory of workplace anxiety. Journal of Applied Psychology, 103(5), 537.
    • Konkel, L. (2021, March 26). What is anxiety? Symptoms, causes, diagnosis, treatment, and prevention. Everyday Health.

       

Sajid Ahamed is a “Certified Trainer of NLP” and organizes John Grinder approved New Code NLP and NLP Master Practitioner Certifications  Courses in India and the Middle East. He has more than 1000 hours of coaching experience and is an ICF accredited Professional Certified Coach (PCC). Apart from the Trainings, he covers a  wide niche of coaching including Relationship Coaching, Parenting Coaching, Leadership Coaching.

To be updated with latest trends in Coaching and psychotherapy, join our Facebook Private Group.

For Further networking, follow us on Facebook | Instagram | Youtube

How to Deal With Shame

Learn about the science of shame to understand where it comes from and how to deal with it.

Shame stems from feeling flawed and inadequate, but it can be hard to recognize as it often operates outside of awareness. Shame is associated with depression, anger, inferiority, helplessness, and interpersonal anxiety, among other negative emotions (Goss, Gilbert, & Allan, 1994; Lewis, 2004).

Understanding the Two Forms of Shame

‘Shame can be classified into two types: state shame and trait shame. State shame is a momentary experience of shame in response to an event, while trait shame acts more like a personality trait that we carry with us wherever we go. Both types differ from guilt, which arises from some action we took or didn’t take and motivates us to change our behavior to avoid feeling guilty again.

Shame arises from negative evaluations from others, leading us to feel small, worthless, or powerless. Unlike guilt, changing our behavior does not help reduce shame, and it can cause us to hide or retreat from others. Over time, shame can lead to the belief that others disapprove of us, resulting in negative evaluations of ourselves through the eyes of others, even if we have positive views of ourselves.

State shame occurs in response to a single event, such as being ridiculed or judged, while trait shame develops over time as a result of repeated negative evaluations. Trait shame can become a part of us and significantly impact our sense of self-worth.

Understanding the differences between state and trait shame can help us recognize when we are experiencing shame and develop effective coping strategies to deal with it.

“Why Do We Feel Shame? Understanding the Underlying Factors”

Shame can result from various experiences where we compare ourselves to our standards. Research suggests that scrutiny or ridicule from powerful others, especially parents who withdraw love or express contempt, can increase shame in children.

In a given situation, we might experience shame after unconsciously asking ourselves a series of questions:

  • First, we ask “Is this caused by me, or is this caused by something outside of me?”
  • Second, we ask ourselves “Can I change the cause of this event?” Our answer is either, “Yes, this is controllable,” or “No, this is not controllable.” If we determine that this thing is controllable, then we might be more likely to experience guilt.
  • Third, we ask ourselves, “How stable or permanent is this thing?” If there is no changing this thing then we are likely to feel more shame (Tracy & Robins, 2006).

Tips for Dealing with Shame

  1. Understand and Label the Emotion of Shame
    Shame is often unconscious, making it challenging to address. One of the crucial steps in resolving shame is to identify and label it. By doing so, we can better understand ourselves, our experiences, and our behaviors. This process of labeling emotions is helpful in dealing with emotions in general (Beck, 2011). Therefore, to start resolving shame, we can begin by naming it. We can write down, “I felt shame when…” and describe a few situations when we felt shame. Although it may be painful to acknowledge, it is a crucial step in resolving these emotions.
  2. Understanding the Pattern of Shame for us
    Once we have identified and labeled our shame, we can take further steps to address it. By understanding the patterns and triggers that cause shame, we can work on building our self-esteem and developing a more positive self-image. We can also seek support from trusted individuals, such as friends, family, or therapists, to process and work through our emotions. Over time, with intentional effort and support, we can reduce the impact of shame on our lives and improve our emotional well-being.
  3. Practice Self-Compassion – 
    Practicing self-compassion is crucial in combating our inner self-critic and improving our self-views. However, given that shame often involves negative views of the self through others’ eyes, a modified approach to self-compassion is necessary.
    Writing a self-compassionate letter to yourself, imagining it from the point of view of someone more powerful than you, can help cultivate this type of self-compassion. This person could be someone who shamed you in the past, an imaginary figure, or a boss, parent, or teacher. In the letter, include kind, supportive, and compassionate words that validate your worthiness of love and success.
  4. Challenge Negative Self-Beliefs
    Shame often arises from negative self-beliefs. To combat shame, it’s essential to identify these negative beliefs and work to reframe them positively. By challenging negative self-talk and redefining self-beliefs, we can break the cycle of shame and improve self-esteem. This may involve replacing negative beliefs with more positive self-talk, recognizing achievements and strengths, and seeking evidence to support positive beliefs. By taking steps to challenge negative self-beliefs, we can promote emotional well-being and develop a healthier sense of self.
  5. Seek Support
    Reach out to trusted individuals, such as friends, family, or a Coach/ therapist or an NLP Practitioner to process and work through your emotions. They can provide a safe space for you to share your feelings and help you develop healthy coping strategies.

 


Shame is a complex and challenging emotion. However, by addressing it proactively, we can strive to reduce its impact and enhance our overall well-being. By acting on the suggested tips, we can work towards healing from shame and improving our emotional health.

References
  • ​Beck, J. S. (2011). Cognitive Behavior Therapy, Second Edition: Basics and Beyond. New York, NY: Guilford Press.
  • Fredrickson, B. L., Cohn, M. A., Coffey, K. A., Pek, J., & Finkel, S. M. (2008). Open hearts build lives: Positive emotions, induced through loving-kindness meditation, build consequential personal resources. Journal of Personality and Social Psychology, 95, 1045-1062.
  • Goss, K., Gilbert, P., & Allan, S. (1994). An exploration of shame measures—I: The other as Shamer scale. Personality and Individual differences, 17(5), 713-717.
  • ​Lewis, M. (1995). Shame: The exposed self. Simon and Schuster.
  • ​Lewis, D. (2004). Bullying at work: The impact of shame among university and college lecturers. British Journal of Guidance & Counselling, 32(3), 281-299.
  • ​Scheff, T. J. (2003). Shame in self and society. Symbolic interaction, 26(2), 239-262.
  • ​Tangney, J. P., Wagner, P., & Gramzow, R. (1992). Proneness to shame, proneness to guilt, and psychopathology. Journal of abnormal psychology, 101(3), 469.
  • ​Tracy, J. L., & Robins, R. W. (2006). Appraisal antecedents of shame and guilt: Support for a theoretical model. Personality and social psychology bulletin, 32(10), 1339-1351.​​
 

Sajid Ahamed is a “Certified Trainer of NLP” and organizes John Grinder approved New Code NLP and NLP Master Practitioner Certifications  Courses in India and the Middle East. He has more than 1000 hours of coaching experience and is an ICF accredited Professional Certified Coach (PCC). Apart from the Trainings, he covers a  wide niche of coaching including Relationship Coaching, Parenting Coaching, Leadership Coaching.

To be updated with latest trends in Coaching and psychotherapy, join our Facebook Private Group.

For Further networking, follow us on Facebook | Instagram | Youtube

Burnout as a Mental Health Issue in the Workplace

Burnout is a state of emotional, physical and mental exhaustion caused by excessive and prolonged stress. It’s not a temporary phenomenon that resolves on its own. It is an accumulation of unresolved stress and overwork that spirals out of control and can wreak havoc on an individual’s personal and professional life. So what causes burnout? It could be one factor or it could be a combination of multiple factors like being underpaid, being overlooked for promotions, lack of validation and appreciation, lack of autonomy in decision making, micromanagement and a host of other factors. The worst part about burnout is that it sneaks up on an individual like a silent assassin. One fine day, you realize you just can’t take it a second longer and you just leave everything mid stride. Not a very pretty picture, is it?

One of the most telling characteristics of burn out is “dreading going to work”. Getting a good night’s sleep seems like a dream. The future holds no promise and therefore the current situation seems unbearable. Most individual’s have encountered burnout in varying degrees at some point in their lives. Some have rebounded while others have never been able to rise out of the chasm. The Great Resignation during the pandemic of 2020 is a case in point. It was as if all the bottled-up feelings of angst and frustration was let loose instantly after being held in check for so long.

Burnout

So how can you ensure that burnout doesn’t knock at your door. Given below are actionable steps that you can start implementing today, regardless of where you might find yourself on the spectrum. 

🚫Eliminate Relentlessly Toxic relationships and toxic work collaborations are energy suckers. They can make you feel miserable and angry all the time. An individual might feel like they are scaling a gigantic mountain and no matter what they do, they never make it to the Summit. The answer- eliminate when things don’t seem to be working out. 

🔲Establish Clear Boundaries Most individuals work in the office and then bring their work home. Taking calls after the Work day, preparing presentations and jumping on meetings long after the work day is over is a sure shot way to attain burnout fast. Don’t do it!

🤵Let Others Know what you Stand forIf you have been working long enough in the Organization, it’s a given that by now others know slightly more about your working style and your attitude than when you started out initially. Be sure to establish your ambitions at the outset. Remember, your words and actions must be in alignment. 

Say No, minus the Guilt–  Somehow for some inexplicable reason, we operate under the Assumption that saying No is not very Professional. Quite the opposite. Its not necessary to say yes to every project that comes your way. Be selective and save your energy for the best. 

🗯Socialize with Coworkers No man can do it alone. Sharing a great rapport with your coworkers and stakeholders is a great way of establishing camaraderie and trust. Lighthearted banter and humor, team meetings, luncheons are a great way to foster a spirit of fun at work while attending to business needs. 

🏆Plan a Winning Strategy– Which involves moments of learning, deep dive and critical thinking. Give yourself time to assimilate the bigger picture. Shifting multiple positions in a short span of time is again a sure fire way to burnout. Remember, strategize smarter for maximum impact. 

😎Work Smarter Take intentional time off, plan your vacations well in advance, cultivate other interests that differ from your work profile. These are great productivity hacks that will ensure greater work efficiency. It’s impossible to do a good job at something you don’t love and in order to love what you do, you must ensure you cultivate a broad array of interests.

📑Pace Yourself– Maintain a Journal. Plan your career trajectory. Set pit stops in between. Rest, replenish and reset as often as you need to. Stop the comparison game. Not everyone’s career path is supposed to turn out identical. I have encountered multiple individuals who tried to replicate someone else’s strategies. Sadly, it doesn’t work that way. 

In today’s World, we are Surrounded by a Culture of scarcity that tells us we are not Doing enough, that we don’t have enough and that we are not enough, whether we are a stay at home parent or the CEO. Cut Yourself some slack. You are Doing just fine. 

Doing your best doesn’t mean working yourself to the point of a mental Breakdown. If any of the above-mentioned points resonated with you, let this be the wakeup call you need to reassess your professional priorities.
Today!

 

Sajid Ahamed is a “Certified Trainer of NLP” and organizes John Grinder approved New Code NLP and NLP Master Practitioner Certifications  Courses in India and the Middle East. He has more than 1000 hours of coaching experience and is an ICF accredited Professional Certified Coach (PCC). Apart from the Trainings, he covers a  wide niche of coaching including Relationship Coaching, Parenting Coaching, Leadership Coaching.

To be updated with latest trends in Coaching and psychotherapy, join our Facebook Private group – https://www.facebook.com/groups/findinnerpeace

For Further networking, follow us on

https://www.facebook.com/innerpeacelife/

https://www.instagram.com/innerpeacelifecoaching

https://youtube.com/c/InnerPeaceLifeCoaching

Focus in the World of Distractions

In today’s fast-paced world, focus is becoming an increasingly valuable commodity. Whether we are trying to complete a work project, study for an exam, or simply enjoy a relaxing activity, our ability to focus is often the determining factor in our success. However, despite its importance, focus is a skill that many people struggle to master. In this essay, we will explore the concept of focus, its importance, and some strategies for developing and maintaining it.

At its core, focus refers to the ability to concentrate one’s attention on a particular task or activity. This involves blocking out distractions, avoiding multitasking, and maintaining a clear sense of purpose. Focus can be thought of as a mental muscle, something that can be strengthened with practice and training. The benefits of focus are numerous. When we are able to focus, we are more productive, efficient, and effective in our work. We are also better able to learn and retain new information, make better decisions, and experience more satisfaction and enjoyment from our activities.

Despite these benefits, focus is becoming increasingly difficult to achieve in our modern world. With smartphones, social media, and constant connectivity, distractions are everywhere, making it hard to stay on task for any extended period of time. Furthermore, our culture often glorifies multitasking, leading us to believe that we can juggle multiple activities at once and still be productive. However, research has shown that multitasking actually impairs our ability to focus and can lead to decreased productivity and increased stress.

Developing focus is a skill that can greatly benefit many areas of life, from work to personal hobbies and relationships. However, building this skill takes effort and practice. Here are some practical steps you can take to develop your focus:

  1. 🎯Set Clear Goals: Having a clear goal in mind can help you stay focused and motivated. Write down your goals and break them down into smaller, more manageable tasks. This will help you stay on track and maintain focus as you work towards your end goal.
  2. 📵Minimize Distractions: Distractions can greatly impact your ability to focus. Try to eliminate as many distractions as possible from your environment. This might mean working in a quiet space, turning off your phone or notifications, or using apps that block distracting websites.
  3. 🧠Practice Mindfulness: Mindfulness is the practice of being fully present and engaged in the current moment. It can help you develop focus and reduce stress. Start by taking a few deep breaths and focusing on your breathing. Then, try to focus on your senses and surroundings. If your mind wanders, gently redirect your attention back to the present moment.
  4. Take Breaks: Taking short breaks can help you maintain focus over long periods of time. Set a timer for 25-30 minutes and work on a task during that time. Then, take a short break to stretch, walk, or do something else that relaxes you. This can help you stay energized and focused throughout the day.
  5. 🏃‍♀️Exercise Regularly: Exercise can help improve focus and cognitive function. Aim for at least 30 minutes of moderate exercise each day. This can include anything from walking to weightlifting. Regular exercise can also improve your mood and reduce stress, making it easier to maintain focus.
  6. 😴Get Enough Sleep: Lack of sleep can greatly impact your ability to focus. Aim for 7-8 hours of sleep each night to help improve your focus and cognitive function. If you have trouble sleeping, try to establish a relaxing bedtime routine and avoid screens for at least an hour before bed.
  7. Practice Time Management: Poor time management can lead to stress and distractibility. Plan out your day and prioritize tasks based on importance and urgency. Use a planner or to-do list to help you stay organized and focused.

Finally, it’s important to recognize that focus is not a one-time achievement, but rather an ongoing process. It requires ongoing effort and attention, and there will always be times when distractions or challenges arise. However, by developing a regular practice of focus-enhancing strategies, you can build your mental muscle and become better equipped to handle these challenges as they arise.

In conclusion, focus is a crucial skill for success in today’s world. It requires minimizing distractions, breaking tasks into manageable pieces, practicing mindfulness, and recognizing that it is an ongoing process. By developing and maintaining focus, we can increase our productivity, efficiency, and satisfaction in all areas of our lives. So, whether you are working on a project, studying for an exam, or simply trying to enjoy a moment of relaxation, remember the importance of focus and make it a priority in your daily routine.

Sajid Ahamed is a “Certified Trainer of NLP” and organizes John Grinder approved New Code NLP and NLP Master Practitioner Certifications  Courses in India and the Middle East. He has more than 1000 hours of coaching experience and is an ICF accredited Professional Certified Coach (PCC). Apart from the Trainings, he covers a  wide niche of coaching including Relationship Coaching, Parenting Coaching, Leadership Coaching.

To be updated with latest trends in Coaching and psychotherapy, join our Facebook Private group – https://www.facebook.com/groups/findinnerpeace

For Further networking, follow us on

https://www.facebook.com/innerpeacelife/

https://www.instagram.com/innerpeacelifecoaching

https://youtube.com/c/InnerPeaceLifeCoaching