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It is rare to imagine anxiety as a positive thing. What is so good about feeling nervous and worried?
According to Wendy Suzuki, neuroscientist and professor at the New York University Center for Neural Sciences, anxiety can be a good emotion.
Rather than fight it, Suzuki says that throughout his life, he has used this emotion to be more productive, more optimistic, and ultimately more resilient.
The researcher specializes in the study of brain plasticity and the transformative effects of mental health physical exercise and cognitive development.
“What I’ve discovered over the years is that the most powerful way to fight anxiety is to constantly work to build your resilience and mental toughness,” says Suzuki.
To achieve this goal, practice these six exercises daily and explain them in your own words.
1. Visualize the positive results
At the start or end of each day, think about all of those uncertain situations that are in your life right now, including big and small.
Will I receive a good performance review, will my child settle in well in their new school, will I receive a response after my job interview?
Now take each of these situations and imagine the most hopeful outcome the situation can have.
Not only the good result, but “best” possible result than you can imagine. This practice helps to train in the development of expectation of positive results.
2. Turn anxiety into progress
The plasticity of our brains is what allows us to be resilient in difficult times: learning to calm down, reassess situations, reframe our thoughts, and make smarter decisions.
It’s easier to take advantage of it when we remember that anxiety doesn’t always have to be bad. Consider these proposals:
Anger could block your focus and your ability to perform, or it could propel and motivate you. Anger sharpens your attention and serves as a reminder of what’s important.
Fear could trigger memories of past failures. When this happens, it distracts your attention and decreases your performance. But it could also make you more careful in your decisions, help you deepen your thinking, and create opportunities to change direction.
Sadness could flatten your mood and demotivate you, or it could help you. change your priorities and motivate you to transform your environment, your circumstances and your behavior.
Worry could cause you to procrastinate and prevent you from achieving your goals, or it could help you refine your plans, adjust your expectations, and become more realistic so that you can focus on achieving your goals. Goals.
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Frustration could hinder your progress and take away your motivation, or it could challenges you to improve yourself.
These comparisons may seem simplistic, but they point to powerful options that produce tangible results.
3. Try something new
These days, it’s easier than ever to take a new online course, play a sport or participate in a virtual event.
Not too long ago, I took part in a live Instagram workout with Wimbledon champion Venus Williams where she used bottles as weights.
I’ve never done anything like this before. It turned out to be a fantastic and memorable experience.
My point is that for free (or just for a small fee) you can get your brain and body to try something you’ve never considered before.
It doesn’t have to be training and it doesn’t have to be difficult; it can be something just above your level or just out of your comfort zone.
4. Communicate with other people
Being able to ask for help, stay in touch with friends and family, and actively cultivate supportive and supportive relationships not only allows you to keep anxiety at bayIt also reinforces the feeling that you are not alone.
It’s not easy to cultivate, but the belief and feeling of being around people who care about you is crucial in times of tremendous stress, when you have to call on your own resilience to persevere and maintain your well-being. to be.
When we experience loss or other forms of distress, it is natural to withdraw. We even see this type of behavior in grieving animals.
However, you also have the power to push yourself in the company of those who can help you take care of yourself.
5. Practice positive self-twitter
Artist Lin-Manual Miranda has published a book in which he talks about the tweets he sends out at the start and end of each day.
He shares little messages that are essentially optimistic, funny, unique and overall charming.
If you watch him in his interviews, you will see an inherently strong and optimistic person. How can you become so resilient, productive and creative?
Obviously, part of the answer is positive reminders. You don’t need to share them with the public. The idea is to be encouraged to do this at the start and end of the day.
If you find it difficult, try thinking of what someone who has been important in your life (brother, friend, mentor, dad) would say to you, then write the tweet or just say it to yourself.
6. Immerse yourself in nature
Science has shown time and time again that spending time in nature has positive effects on our mental health.
Some studies have shown that it can dramatically increase your emotional well-being and resilience.
You don’t have to live next to a forest to immerse yourself in nature. A nearby park or any green and calm environment where there are not many people will work well.
Breathe, relax and become aware sounds, smells and images. Use all of your senses to create greater awareness of the natural world.
This exercise increases your overall capacity for recovery, as it acts as a kind of energy restoration and restores your balance.
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