Every person has dealt with anxiety in the past or currently is struggling with anxiety.

The good news is that there are strategies to effectively deal with the vulnerable emotions and behaviors. Here are my top ten tips for overcoming anxiety and fighting against fear:

1. Identify negative thoughts and find evidence that proves irrationality. Examine the facts that support the unhelpful core beliefs and that support new, healthier core beliefs.

   Accumulate enough evidence that supports the new core beliefs about yourself, others, and the world. This will allow you to truly believe your positive thoughts and disregard your negative thoughts.

2. Distract yourself and stay productive. When you wake up start doing something right away, and keep busy all day. Taking action by doing something, almost anything, will help you work through your anxiety. Sometimes it’s doing the dishes or working in your garden.

   Other times it’s reading or meditating. Just sitting around and thinking about your worries won’t make them go away.

3. Prepare for upcoming changes in your life and increase awareness of your reactions. As habitual human beings, we require specific routines and comforted by predictability.

   Life stability is primarily influenced by social, environmental, and occupational factors. Safety and security is possible if you focus on surrounding yourself with stable people.

4. Maintain routines and sleep patterns. A good night’s sleep makes you able to tackle the day’s stress more easily. When you are tired, you are less patient and more easily agitated, which can increase stress.

   Most adults need 7-9 hours of sleep per night. Practicing good sleep hygiene along with stress-lowering tactics can help improve your quality of sleep.

5. Share your feelings. with friends, family, or seek out professional help. Talking to friends, family members, or mental health professionals will allow you to get emotional support and feedback.

   Your support systems can open up new perspectives to each circumstance.

6. Exercise regularly and pay attention to your diet. Select cardiovascular and strength exercises that you enjoy. Be excited when taking care of your body. Eat the common “brain” foods, such as blueberries, almonds, coconut oil, etc.

   Pay attention to your portions for each meal and minimize your sugar intake. Stay away from caffeine or other stimulants, as they may increase anxiety symptoms.

7. Express gratitude and increase acceptance. Most people benefit when writing down what they are thankful for in their lives. Think about five things to share gratitude each day.

   This will keep your mind in a positive perspective. It also helps to acknowledge how negativity was overcome for that day.

8. Stop attempting to control the uncontrollable. Have you ever heard the verse in the bible stating “God grant me the serenity to accept the things I cannot change; courage to change the things I can; and wisdom to know the difference.”?

   Be aware of the only things you are capable and responsible of controlling. You can only control yourself.

9. Practice relaxation techniques and take time out mediation, yoga, or personal reflection. The activities chosen for relaxation will be different for each person. Suggestions include reading, placing yourself in a peaceful atmosphere, or listening to music.

   Meditation and yoga are beneficial for both the mind, body, and spirit. Incorporating breathing techniques, such as progressive muscle relaxation, are very effective to decrease anxiety. Personally reflecting on your current life by focusing on the positive aspects can help you relax.

10. Set achievable short-term goals rather than unrealistic long-term goals. Be patient with yourself. Patience is a virtue that will lead you to success and fulfillment if you strive to apply it in every situation in your daily life.

    Short-term goals allow you to stay on track and maintain your motivation. Shorter goals are more simple and easy to accomplish. They provide you with instant feedback to measure your performance and progress.

Eliminating anxiety is possible without taking medications if you maintain consistency with your new behaviors.