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The anti-anxiety guide

How often do you find yourself brooding on what happened yesterday or what might occur tomorrow?

Arlin Cuncic, MA, founder of About Social Anxiety, a handy website that offers assistance to individuals with social anxiety disorder, reminds everyone that dwelling on regrets or fears only hinders one to truly experience a happier, more fulfilled life.

“Constantly thinking about the past and worrying about the future can make it difficult to enjoy the good things,” she says.

The experts from the Benilde Well-Being Center (BWC) of De La Salle-College of Saint Benilde agree. “These are aspects which we are unaware of that might affect our life and wellbeing,” they explain.

Cuncic, who has worked in various mental health and research settings, including the psychology department of the University of Western Ontario in Canada and the cognitive-behavioral therapy unit of the Center for Addiction and Mental Health Multi-Health Systems, highlighted the importance of being in the present.

“Learning how to be more mindful and live in the moment can give you a greater appreciation for your life, help reduce stress, and minimize anxiety,” added The Anxiety Workbook author.

To guide the community to be more aware of themselves and their surroundings, the professionals listed top 10 tips, as shared through the award-winning mental health platform Verywell Mind.

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1. Notice your surroundings.

Take this opportunity to observe your environment. Close your eyes as you take a deep breath. Open them. Take in everything around you.

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2. Focus on one thing at a time.

Do not multitask. When your thoughts drift or you check on your phone, stop. Turn that attention back to what’s in front of you. You are more productive when fully engaged.

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3. Be grateful for what you have now.

Do not be absorbed in things you do not have. Instill gratitude. List the blessings you are thankful for. Review them on a daily basis.

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4. Accept things as they are and not how you want them to be.

Sometimes life is going to be different than how you want it to be. Acknowledge the things that are beyond your control.


5. Practice mindfulness meditation.

It improves your concentration on current tasks. It helps you recognize your thoughts and feelings.

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6. Spend time with people who make you feel happy and fulfilled.

Surround yourself with positive and supportive family and friends.


7. Be mindful of everything you do.

Focus on the details of the activities that you are doing. It helps bring more present-moment awareness into your life.


8. Do deep breathing exercises.

Take slow regulated breaths to prevent feelings of negative thoughts or panic. It allows you to be more in control of your current tasks.

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9. Take a break from social media and technology.

Continuously checking social media affects your ability to be present. Do not let technology take over. It prevents you from being sensible about what is really going on around you.

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10. Get regular exercise.

A stroll in the park or daily yoga can help you stay more focused especially if coupled with meditation.

Credit belongs to : www.mb.com.ph

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