How to Reduce Anxiety and Increase Productivity
“How strange that the nature of life is change, yet the nature of human beings is to resist change. And how ironic that the difficult times we fear might ruin us are the very ones that can break us open and help us blossom into who we were meant to be. ”
You can integrate a “stress less, do more” approach through a conscientious system of managing your energy and time. If you want to achieve your goals, no matter how big or small they are, you need to first make an assessment of how you spend your time and what you spend it on.
This will give you a clearer idea of what takes up the most space in your life. This is also a great way to identify those meaningless or counterproductive tasks that are just there to occupy your thoughts and disturb your concentration. Eventually, you want to be more mindful of what you choose to engage in.
While you can’t always afford to let go of everything that causes you distress (say a micro-managing boss or horrible co-workers), you have the power to act upon the things within your control. Never go thinking that whatever will happen, will happen, or that you’re so unlucky that anything that can go wrong will go wrong.
Luck can be circumstantial. It can also be a complete coincidence. But you can’t rely on such a flimsy and unreliable notion to successfully accomplish your tasks. Anything that can go wrong doesn’t have to go wrong. You have the power, even if you don’t feel like you do. You have control over your situation, or at the very least, some elements of it.
So, if you’re tired of being a passive viewer of your own life, watching your future unfold right before your eyes, or if you’re done being marginalized by your own doing and you want to stand up to what you believe in and lead a life that honors your true self, you need to take back control, and now!
Here are 4 actionable steps you can take to stress less and do more.
Step #1: Take inventory of tasks and how they make you feel
One of the main reasons you’re feeling overwhelmed, anxious, and constantly spread is that you’re spread too thin. With multiple people, projects, and areas all requiring your undivided attention, it’s only natural that your brain feels scattered and all over the place. There are too many things to account for, that it has become incredibly difficult to focus on one particular task for too long.
You can also feel overwhelmed when you’re working on several things at times where you lack the necessary energy or motivation. Since you can’t just sit around waiting for inspiration to strike, you need to be more reasonable in your approach.
When do you find that you have the most energy? Is it in the morning, afternoon, or later in the evening? Are you more mentally prepared to work on some tasks during a certain part of the day when compared to other tasks? These are all questions that can help you determine when you should conduct one aspect of work and when you shouldn’t.
Take inventory of your responsibilities and try to spread those throughout your day, depending on when you feel more passionate to do one thing over the other. If some tasks are more daunting, demanding, and laborious than others, it’s best to tackle those first and head-on.
Not only will completing such a challenging assignment early in the day give you a boost of motivation and confidence, but it will also make the other responsibilities you have much more manageable and easier to deal with.
Step #2: Eliminate what you want less of
If you want to be happier and more fulfilled in your life, you need to eliminate what you want less of. Identifying what stresses you out is a great way to start. So, take a piece of paper and write down the things that cause you uneasiness and distress, whether it’s people, activities, or commitments.
You need to be honest with yourself if you want to get to the root of the problem. What daily or weekly occurrences stress you out the most? It might help if you could arrange everything into a top 10 list, going gradually from what you absolutely dread and cannot tolerate, to what just annoys you more than the norm.
Once you have your list all mapped out, it’s time to start weeding out the things you can afford to. If there are certain items on that list that you simply cannot eliminate, try to find some ways to make them less stressful.
Step #3: Add what you want more of
The secret to freeing yourself from the shackles of daily stress and pressure, is to do more of what you love. While those ‘lucky’ people who figured out how to get paid for doing what they love can be a source of envy, consider the job you’re doing (if you’re not happy with it) a way for you to afford to do what you’re passionate about.
What does it take for you to be happy? What are the things in your life you’re most grateful for? Are you capable of appreciating everything in life (including the unpleasant experiences that help you grow)? Ponder over these questions as you try to determine the things that matter to you, those that ignite your passion, and those that inspire you.
As you eliminate what you want less of, you’re clearing up time and space for what you want more of. Never have doubts about the things that light you up even if (or especially when) your mind starts pulling up phrases like "It's not the right time”, “you can't afford it”, or “you don't deserve it”.
Work on demonstrating that you’re a serious dreamer and not just a daydreamer. Don’t just wish for things to happen, you can be the perpetrator of change if you allow yourself to be. Act upon your intentions, give yourself time to enjoy the things around you, and treat yourself to self-care acts, not just randomly, but rather consistently.
Step #4: Set boundaries with others and yourself
An integral part of living a well-structured and fulfilling life is establishing limits with others, but also for ourselves. Setting and sustaining those boundaries is a skill that unfortunately, not everyone has. Having healthy boundaries entails knowing, understanding, and communicating what your own limits are.
So when you learn to establish those, you’re basically telling yourself “here’s the line between what I’m okay with and what I’m not okay with”. To do this, you need to know where you stand, what you can tolerate and accept, and what stresses you out or makes you feel uncomfortable. Tune into your feelings to gauge what triggers your discomfort and what triggers your resentment.
The latter is more dangerous, since it usually comes from being taken advantage of or being taken for granted. These are often signs that you’re pushing yourself way beyond your own limits. You feel guilty because you want to be a good wife, daughter, or sister, or maybe someone else is imposing their views, values, and expectations on you.
While maintaining healthy boundaries with some people doesn’t require clear-cut dialogue, you might need to be more direct with others, particularly if they have a different personality or if they come from a different cultural background.
Either way, give yourself permission to set proper boundaries with others, be more assertive, and above all, make self-care a priority. It’s very important that you stick to the limits you’ve set for yourself as well. You can start by identifying areas of your life that are in dire need of structure, then create limits that reflect your goals and core values.
Remember to be compassionate and understanding. You can’t expect absolute perfection and beat yourself down for not holding all of your boundaries. Finally, make incremental changes and be patient even when a slip-up occurs.
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Learn about managing anxiety during COVID-10: 7 Strategies to Deal with Anxiety in Times of COVID–19
Learn about managing mood disorders during COVID-19: Managing Mood Disorders During the COVID-19 Pandemic
Learn more about therapy: The Truth about Psychotherapy: Confronting Ten Common Misconceptions
Learn about online therapy: Pros and Cons of Online Therapy
Learn more about how therapy helps with managing stress: 5 Ways Therapists Help Their Clients Overcome Stress
Learn more about self-care: 10 Ways To Practice Self-care (that won't cost a thing)!