Simple Ways To Relieve Stress And Anxiety
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Stress and anxiety are common experiences for most people. In fact, 70% of adults in the United States say they feel stress or anxiety daily.
Here are 16 simple ways to relieve stress and anxiety.
Exercise is one of the most important things you can do to combat stress.
It might seem contradictory, but putting physical stress on your body through exercise can relieve mental stress.
The benefits are strongest when you exercise regularly. People who exercise regularly are less likely to experience anxiety than those who dont exercise .
There are a few reasons behind this:
- Stress hormones: Exercise lowers your bodys stress hormones such as cortisol in the long run. It also helps release endorphins, which are chemicals that improve your mood and act as natural painkillers.
- Sleep: Exercise can also improve your sleep quality, which can be negatively affected by stress and anxiety.
- Confidence: When you exercise regularly, you may feel more competent and confident in your body, which in turn promotes mental wellbeing.
- Try to find an exercise routine or activity you enjoy, such as walking, dancing, rock climbing or yoga.
Activities such as walking or jogging that involve repetitive movements of large muscle groups can be particularly stress relieving.
Get Rid Of That Low Battery Anxiety
We all know that dreaded feelingwhen your phone battery is about to die.
> Weve all been in that scenario thousands of times. Youve had a long day at the office and all you want to do is listen to some music on your commute back. Or maybe you need Google Maps operating at all times. More commonly, you just want to call your friend about plans for that evening.
Cant do any of that if your phone isnt charged, can you?
The good news is youre not the only one with this concern. In fact, Low Battery Anxiety affects the majority of people according to a study conducted by LG.
Low Battery Anxiety is not a medically recognized disorder, but it defines people who regularly change their day based on their phone battery. This 2016 study found that 90 percent of people feel some sort of panic or discomfort when their phone battery is at 20 percent or under.
The study concluded that 32 percent of people will drop everything to go home and grab their charger. 71 percent wont lend their charger to someone else, even if its their back up one. 33 percent of people have delayed a date or meeting to make sure their phone was charged. 2 percent of people have even made a U turn to get home to charge their cell.
Have you ever asked a complete stranger if you can use their charger? Secretly borrowed someone elses charger? Ordered something at a bar or restaurant so you can use their outlet?
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Start By Picking Up The Phone
The phone is still an incredibly powerful tool for communication. Believe it or not, some people still answer their phones — even in today’s age of caller ID. Once you get through to your prospect and talk in real-time, you’ll stand out and have the chance to build rapport — if you add value, that is. Even if you leave a voicemail message, they’ll hear your voice which provides a different level of connection than just an email or LinkedIn InMail.
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You May Suffer From Social Anxiety If You:
- Worry about everyday social activities, such as shopping, going to work, talking to strangers, speaking on the phone, being with people.
- Avoid social activities, such as eating out, going to parties, family gatherings, meetings, and the cinema.
- Think you are going to embarrass yourself in some way or appear incompetent in front of others.
- Cannot concentrate when someone is watching you as you feel as if youre being criticised or judged.
- Experience panic attacks in the above situations.
Stage : Maybe Its Not That Bad
You try to calm yourself down. You tell yourself it isnt that bad. You even feel a little silly for being this afraid of talking on the phone. You start trying to pump yourself up. Youre smart, youre capable, and this isnt a big deal! And yet your hearts still beating rapidly the phone call is still unmade.
Some people might call this irrational, but its still very much a fear knowing that theres no reason to be afraid doesnt automatically mean you wont be afraid, and thats okay.
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Across Cultures The Fear Of The Phone Closely Relates To A Fear Of Being Rejected Whether That Means Asking For An Appointment With Someone Or Trying To Close A Deal
Landers says that across cultures the fear of the phone closely relates to a fear of being rejected, whether that means asking for an appointment with someone or trying to close a deal.
I dont know a culture that loves rejection, he says. Its just how you define it.
Working a muscle
Most therapists use an approach rooted in cognitive behavioral therapy to help patients overcome their fear of the phone. Isenstadt asks patients to identify the anxious thoughts they have about talking on the phone and walks them through worse case scenarios.
Were helping their mind realise its OK and not dangerous, she says. Eventually they build up to making low stakes calls like ordering a pizza.
In trainings, Shore recommends that sales professionals have a concrete plan for how they will start and end conversations. He suggests thinking through how they might be adding value to the person at the other end of the line.
The key thing is to get the motive right, he says. When a sales professional starts to see how they are helping potential clients, cold calling becomes easier. Once you find your worst fears dont come through, it changes your belief about what a phone call is. And if they cant find a way to add value, they shouldnt make the call.
Molly Irani, director of hospitality for Chai Pani Restaurant Group, mostly now texts employees, many under the age of 35, who show an aversion to the phone
Sometimes managers learn to adjust around the habits of their employees.
The List Of Most Important Things
The lack of clarity in your day is often the biggest cause of anxiety. You have to begin your day by defining the tasks that you intend to complete. These tasks can be both work and home-related. When you dont have a clear plan of action in front of you, your brain keeps buckling under the cognitive load caused by increased decision making. By writing down the list of important tasks that you need to do in the day, you can take control of your day.
You have to begin your day by writing down the most important things that you intend to complete.
And what should you do if these tasks make you anxious? There is a solution for this as well. Once you have prioritized your most important tasks, you have to block off at least 90 minutes of time to focus exclusively on the chores that needs to be completed first.
This is also called the 90-1-90 rule which says that you have to dedicate between 30 to 90 minutes of your time to a specific task. Keep your phone on the airplane mode or switch it off to avoid distractions. Eliminating this distraction will allow you to better focus on the task at hand.
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Try To Keep Lavender Oil Near You:
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Learn To Avoid Procrastination
Another way to take control of your stress is to stay on top of your priorities and stop procrastinating.
Procrastination can lead you to act reactively, leaving you scrambling to catch up. This can cause stress, which negatively affects your health and sleep quality .
Get in the habit of making a to-do list organized by priority. Give yourself realistic deadlines and work your way down the list.
Work on the things that need to get done today and give yourself chunks of uninterrupted time, as switching between tasks or multitasking can be stressful itself.
summary
Prioritize what needs to get done and make time for it. Staying on top of your to-do list can help ward off procrastination-related stress.
Yoga has become a popular method of stress relief and exercise among all age groups.
While yoga styles differ, most share a common goal to join your body and mind.
Yoga primarily does this by increasing body and breath awareness.
Some studies have examined yogas effect on mental health. Overall, research has found that yoga can enhance mood and may even be as effective as antidepressant drugs at treating depression and anxiety .
However, many of these studies are limited, and there are still questions about how yoga works to achieve stress reduction.
In general, the benefit of yoga for stress and anxiety seems to be related to its effect on your nervous system and stress response.
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Make Your Interruptions Valuable For Prospects
At the end of the day, we need to realize that when we are prospecting, we’re interrupting people. We hope it’s a value-added interruption, but it’s considered an interruption nonetheless. As a sales professional, your goal is to get the prospect to engage with you, and ultimately, to buy from you. You want to meet their needs and add value to their businesses and to them personally.
So, when sales reps ask, “How do I get more appointments?” I point out that they may be asking the wrong the question. I suggest they ask themselves, “Why would any prospect ever want to meet with me?” If they can find a way to add value for their prospect with insightful information about that prospect’s business, they will succeed.
It all comes down to valuable content: not just information on your product or your company, but how you can help successfully solve your prospect’s business challenge.
Remember That It Is Actually Pretty Common
A lot more people have phone anxiety than you may think. In fact, most introverts hate talking on the phone and prefer texting or chatting.
Some socially awkward ones will literally do anything to avoid making a call. They will think up an excuse such as being on vacation abroad or having a sore throat. These are just some of the weird things introverts do to avoid uncomfortable social interaction.
So the next time you have to speak to somebody directly, remember that they may be in the same situation as you are. It may help you forget about your worries.
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How To Know If You Have A Phone Phobia
Phone anxiety is a common fear among those with social anxiety disorder . Many people may not like talking on the phone, or may even have a “phone fear.” But when your hesitance to make and receive calls causes you to experience symptoms such as severe anxiety, shortness of breath, or a racing heart, you may actually have phone phobia.
Reflect On Past Sales Calls
If the thought of hearing your own voice on a recording makes you grit your teeth and feel even more anxious, youre not alone. Most people are actually repulsed by the sound of their own voice. However, listening to recordings of your past sales calls will indeed help you.
Itll take some time, but the more you listen to your past sales calls, the more youll adapt and become desensitized. This will allow you to listen objectively, so you can focus on where you went wrong and the things you did right. Analyzing your strengths and weaknesses is key, so itll help to write them all down and keep track of your progress.
For each phone call, break everything down into segments, beginning with your introduction. Then give yourself a rating based on these questions:
- How was my tone of voicewas I clear, concise, and friendly?
- Did I successfully introduce myself?
- Did I keep the goal of the call in mind?
- Were there any long pauses?
- How was the customer/clients reaction?
- Did I provide a convincing solution to their problem?
- How was my wrap-upwas I able to make a sale or schedule a meeting?
- Did I represent my company well?
Remember to write down both the good and the bad, with notes on how you can correct any mistakes. Starting out, its a good idea to have a sales manager or an experienced coworker help you with this since theyll have an easier time being objective and can give you solid advice.
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Spend Time With Friends And Family
Social support from friends and family can help you get through stressful times.
Being part of a friend network gives you a sense of belonging and self-worth, which can help you in tough times.
One study found that for women in particular, spending time with friends and children helps release oxytocin, a natural stress reliever. This effect is called tend and befriend, and is the opposite of the fight-or-flight response .
Keep in mind that both men and women benefit from friendship.
Another study found that men and women with the fewest social connections were more likely to suffer from depression and anxiety .
summary
Having strong social ties may help you get through stressful times and lower your risk of anxiety.
Its hard to feel anxious when youre laughing. Its good for your health, and there are a few ways it may help relieve stress:
- Relieving your stress response.
- Relieving tension by relaxing your muscles.
In the long term, laughter can also help improve your immune system and mood.
A study among people with cancer found that people in the laughter intervention group experienced more stress relief than those who were simply distracted (
Try watching a funny TV show or hanging out with friends who make you laugh.
summary
Find the humor in everyday life, spend time with funny friends or watch a comedy show to help relieve stress.
Not all stressors are within your control, but some are.
One way to do this may be to say no more often.