Tag Anxiety

How to Stay Calm in Crazy Times

Steve Keating 2 Comments

I saw a story this past weekend about a guy who had foolishly lost everything—his house, his business, and his entire 401k—betting on NFL football last season. I felt bad about his house and business; I really hope he didn’t have a family that he caused to be homeless.

But when it came to his 401k, my first thought was “lucky SOB.” I’ll bet he’s not worried about what tariffs are doing to his retirement accounts. I say that only half-jokingly because lots of people are pretty freaked out about what’s going on with the stock market. Others are concerned about inflation ramping back up. People looking to buy a home or a new car are worried about what interest rates may or may not do.

It’s a whole lotta chaos everywhere you look, kinda like the world has gone crazy.

Worse yet, it seems like most of the chaos causing “stuff” is self-inflicted.

We won’t get into the good and bad of tariffs and their effects on the world economy. This post is more about avoiding panic, stress, and anxiety in the face of news stories that are all of those things.

Staying calm when everything looks, feels, and kind of is chaotic can be tough. But tough is not impossible; in fact, it’s very doable with some practical strategies.

First, focus on what you can control—your own actions, thoughts, and reactions. The world might be a mess, but you don’t have to let it dictate your thoughts, actions, and attitude. Start by slowing down your breathing: inhale for four seconds, hold for four, exhale for four. The simplicity of that seems weird, but it really does work to calm your nerves.

Next, limit the “noise.” If the chaos is coming from news or social media, get away from it. You don’t need a constant stream of insanity—check in once a day if you must, but don’t drown in it. Replace that with something grounding: walk outside, listen to music, or focus on a task like cooking or fixing something. Physical activity burns off worry and stress, so even pacing around your room can help.

Your mind will try to spiral—catch it. When you notice yourself catastrophizing, ask: “What’s the next thing I can do?” Keep it small, something you can do without help if possible. And something you can do immediately. Chaos thrives on overwhelm; you fight it with focus. Talk to someone steady if you can—a friend who’s not losing their head, for instance. Perspective helps.

Finally, accept that some craziness is just part of life. You don’t have to fix the world to keep your own head straight. It’s about carving out your own pocket of calm, no matter what’s raging outside.

In his best-selling book, “How to Stop Worrying and Start Living,” Dale Carnegie recommends that in times of excessive stress we “live in day-tight compartments.” What he meant by that is that we should not borrow worry from yesterday, tomorrow, or even the next hour. Focus on the task at hand; worry about what comes next when “next” arrives.

Staying calm when the world feels like it’s spinning out of control is hard—but totally possible. It’s about keeping your personal balance when everything, and everyone else, feels off balance.

One-Time
Monthly
Yearly

Consider supporting my efforts with a donation!

Hey everyone, I’m passionate about sharing insights on life and leadership through my blog. If you’ve found value in my posts and wish to see more content like this, please consider making a donation. Every little bit helps in continuing to provide quality guidance and inspiration.

But whether you can offer support or not, I’ll continue to try and write a blog that gives back, informs and sometimes even entertains. I hope you enjoy it!

Thanks for your support!

Make a monthly donation

Make a yearly donation

Choose an amount

$5.00
$15.00
$100.00
$5.00
$15.00
$100.00
$5.00
$15.00
$100.00

Or enter a custom amount

$

Your contribution is appreciated.

Your contribution is appreciated.

Your contribution is appreciated.

DonateDonate monthlyDonate yearly

How to Worry Less

Steve Keating 3 Comments

Worrying is worthless! So don’t worry. Wouldn’t it be nice if it were that simple?

Controlling worry and the stress that accompanies it is anything but easy. If you’re reading this, I’m assuming you’re human. That means you worry, at least sometimes.

The more you can control worry in your life, the better your life will be. As hard as it is, it is possible to reduce the amount of worry we allow into our lives. First, you must understand that you are not powerless over worry. You can make a conscious decision to limit its impact on your life.

To worry less, you’ll likely have to change your mindset and develop some new habits. The kind of habits that help you manage stress and anxiety more effectively. Here are some strategies you can use to accomplish that and live a less stressful life as a result.

1. Focus on What You Can Control

• Identify what you can and cannot control: Worry often comes from focusing on things beyond your control. Shift your energy toward what you can actually change or influence.

• Let go of what you can’t control: Accepting uncertainty helps reduce stress and keeps your attention on practical actions.

2. Take Action

• Problem-solve: Instead of dwelling on problems, take action where possible. Break tasks into smaller steps and address one issue at a time.

• Create a plan: Having a plan can make worries seem less overwhelming. Write down possible solutions and steps you can take to mitigate your concerns.

3. Challenge Negative Thoughts

• Recognize distorted thinking: Worry often stems from irrational thoughts. Notice patterns like catastrophizing (assuming the worst will happen) or all-or-nothing thinking (seeing things as only good or bad).

• Reframe negative thoughts: Replace exaggerated worries with balanced, realistic thinking. Ask yourself, “Is this really true?” or “What’s the worst that could happen, and how likely is that?”

4. Set Time Limits for Worry

• Create a “worry time”: Set aside a specific time each day to worry. When anxious thoughts arise outside that time, remind yourself to deal with them later.

• Limit the duration: Give yourself 10-15 minutes to focus on your concerns. Once the time is up, move on to something productive.

5. Develop Healthy Habits

• Exercise: Physical activity is a great stress reliever. Regular exercise helps to lower anxiety and boost your mood.

• Get enough sleep: Lack of sleep increases worry and stress. Prioritize good sleep practices by establishing a bedtime routine and creating a restful environment.

6. Limit Overthinking

• Distract yourself with positive activities: Try hobbies, spend time with loved ones, or focus on meaningful tasks. These will shift your mind away from negative thoughts.

• Practice gratitude: Regularly reflect on what you’re grateful for. This can shift your focus away from worry and help you see the good in your life.

7. Seek Support

• Talk to someone: Sharing your worries with a trusted friend or family member can offer perspective and reduce your burden.

• Join support groups: Connecting with others can provide comfort and useful coping strategies.

There will always be some worry in your life. But by practicing these techniques, you can train yourself to worry less and handle stress more effectively. This will take some effort, but consider all of life’s joys that worry steals from you.

You can recapture all of that and protect it in the future by deciding that YOU will control the worry you allow into your life, not other people or random circumstances.

The only question is… will you make that choice?

One-Time
Monthly
Yearly

Consider supporting my efforts with a donation!
I put a significant amount of time and effort into writing a couple of blog posts each week. My primary goal is simple, to help other people. That doesn’t mean a little financial support isn’t appreciated. If you’ve benefited from my efforts and think my posts are valuable, I’d certainly appreciate whatever support you might be able to offer.
But whether you can offer support or not, I’ll continue to try and write a blog that gives back, informs and sometimes even entertains. I hope you enjoy it!

Make a monthly donation

Make a yearly donation

Choose an amount

$5.00
$15.00
$100.00
$5.00
$15.00
$100.00
$5.00
$15.00
$100.00

Or enter a custom amount

$

Your contribution is appreciated.

Your contribution is appreciated.

Your contribution is appreciated.

DonateDonate monthlyDonate yearly

How to Manage Anxiety

Steve Keating 2 Comments

It’s pretty normal to be anxious at times. That anxiety can even be helpful at times as it pushes us to be our best in challenging situations. Being overly anxious however is different. Being overly anxious can lead to undue stress and have a negative impact on most every aspect of our lives.

Learning to manage our anxiety can often be the difference between success and failure. Better managing our anxiety will absolutely improve our level of happiness and productivity. The better we manage our anxiety level the better our relationships with other people will be. If you find yourself often overly anxious know this fact… you do not need to live your life that way. You may be able to take some specific actions that will enable you to manage your anxiety and perhaps even turn it into a positive part of your life.

Taking control of your anxiety involves a combination of lifestyle changes, self-care practices, and in some cases, professional help. Here are some strategies you can do on your own or with a mentor that may help.

Understand Your Anxiety:

• Educate yourself about anxiety to better understand its nature and triggers.

• Keep a journal to track patterns and identify specific situations that provoke anxiety.

Practice Relaxation Techniques:

• Deep breathing exercises, mindfulness, and meditation can help calm your mind.

• Progressive muscle relaxation involves tensing and then slowly releasing each muscle group.

Regular Exercise:

• Physical activity is known to reduce anxiety by releasing endorphins, which act as natural mood lifters.

• Aim for at least 30 minutes of moderate exercise most days of the week.

Healthy Lifestyle:

• Prioritize sleep; establish a regular sleep schedule and create a relaxing bedtime routine.

• Maintain a balanced diet with nutritious foods and limit caffeine and sugar intake.

Limit Stimulants:

• Reduce or eliminate the consumption of stimulants like caffeine, as they can exacerbate anxiety symptoms.

Set Realistic Goals:

• Break larger tasks into smaller, more manageable goals.

• Celebrate your achievements, no matter how small.

Time Management:

• Organize your time effectively to prevent feeling overwhelmed.

• Prioritize tasks and focus on one thing at a time.

Social Support:

• Share your feelings with friends or family, it’s amazing how sometimes just talking about our anxiety can help reduce it.

• Consider joining a support group or talking to a mental health professional. There is absolutely positively no shame in doing this. I’d even say at times it’s literally heroic. So if you can’t manage your anxiety alone by all means and any means seek help.

• When anxiety persists or significantly interferes with your daily life, that’s your indication it’s time to seek help from a mental health professional.

Self-Compassion:

• Be kind to yourself. Understand that everyone faces challenges, and it’s okay not to be perfect.

• Challenge negative thoughts and replace them with more positive and realistic ones.

• Don’t beat yourself up over anxiety. Everyone feels anxious from time to time, not everyone has the courage to face up to it.

I can’t stress enough that if your anxiety is consistently and negatively affecting parts of your life then you should consider consulting with a healthcare professional. They can give you personalized advice tailored to your specific situation. They’ll provide guidance on the most appropriate strategies and interventions based on your individual needs.

Just remember, you don’t have to live an anxious. You can take action to overcome it.