Bryan Dijkhuizen

5 Psychological Tricks to Decrease Anxiety in Your Daily Life

Anxiety rules today’s society.

Personally, I understand why that is. There are so many factors allowing anxiety to take over people’s minds and how they are living their life.

In this survey containing around 40,000 responses, nearly 30,000 people experience stress or anxiety in social situations.

Image generated using CHAT-GPT-4.

The same people seem to feel nervous and have fears or panic in social situations — that’s not good.

Over the past couple of years, I’ve been struggling with anxiety and panic myself, and in this article, I’ll share 5 psychological tricks to decrease anxiety in your daily life.

1 — Battle your negative thoughts

Negative thoughts flow like water. Once they start you can’t end them.

Your mind and thoughts work like one-way traffic, so you need to put positivity inside your brain. Start thinking about the good things, the things you want to achieve.

Do anything you can to get your negative thoughts out!

Often, your negative thoughts aren’t based on any real-life fears but only in your head.

Upon realizing this, strive to replace these baseless, negative thoughts with ones that are not only more grounded in reality but also imbued with positivity.

For instance, if you’re worried about an upcoming presentation at work, rather than imagining the embarrassment of messing up, visualize yourself delivering a successful and well-received talk.

2 — Practise meditation twice a day

Meditation is a very good tool to battle anxiety.

Doing it twice a day helps you get into a peaceful state of mind, encouraging a focus on the present moment instead of worrying about past regrets or future uncertainties.

Benefits of meditation for anxiety include:

  • Increased relaxation
  • Fight stress and negativity
  • Stabilize state of mind and emotions
  • Increased self-awareness

You can learn to acknowledge your stress without becoming engulfed in them, feeling a sense of inner peace that can protect you from anxiety.

3 — Try to live mindfully

A mindful lifestyle perfectly connects to the previous point of this article — meditation is a perfect example of that.

But it’s not only that.

When you are feeling anxious, try to focus on your breath or your surroundings. Notice the sights, sounds, and sensations around you. This can help you to ground yourself in the present moment and reduce your anxiety.

Living mindfully opens the door to a more meaningful and vibrant existence.

Key takeaways for a mindful life:

  • Create a peaceful space: Find a quiet and comfortable place where you can practice without interruptions.
  • Start small, build up: Begin with short periods of mindfulness practice, such as five minutes, and gradually increase the duration over time.
  • Patience and non-judgment: It’s natural for your mind to wander during mindfulness practice.
  • Consistency is key: Make mindfulness a regular part of your daily routine.

4 — Sleep enough quality hours

We need enough sleep.

Most people think they can sleep as much as 4 hours a night, but they can’t. This can cause a lot of stress and anxiety.

Here are 5 reasons why you shouldn’t wake up at 5 a.m.

On average, an adult needs between 7 and 8 hours of good, quality sleep. Do you feel like you sleep long but not well? Take a look at this article.

Creating a sleep-friendly environment, such as a cool, dark, and quiet bedroom with a comfortable bed, can improve and stimulate deep and uninterrupted sleep.

Remember, good sleep is not just a luxury, but a fundamental aspect of mental health and overall well-being.

5 — Surround yourself with supportive people

For anxiety to go away you need supportive people around you.

Please try to get rid of the people that will not help you. Toxic positivity isn’t what you want and those that tell you to buckle up and get over it aren’t helping you at all.

“A friend is not the shadow that mimics you, but the one who casts all shadows away.”

Shannon L. Alder

When you share your anxieties and concerns with supportive people, you allow yourself the opportunity to be heard, validated, and offered solutions.

Final Words

By implementing these psychological tricks into your daily life, you can begin to chip away at its intimidating facade and uncover your inherent resilience.

The strategies we’ve discussed include:

  • Battling negative thoughts
  • Practicing meditation twice a day
  • Living mindfully
  • Ensuring quality sleep
  • Surrounding yourself with supportive people

While each of these strategies can significantly mitigate anxiety, remember that overcoming anxiety is not about achieving perfection but progress.

Remember, anxiety might rule today’s society, but it doesn’t have to rule you.

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