Health Food Radar
  • Home
  • Food/Recipes
  • Health Conditions
    • Weight Loss Journal Download
    • 5 Day Sugar Detox Download
    • Immune Boosting Foods Download
    • Digestive Health
    • Heart Health
    • Joint Health/Inflammation
    • Sleep
    • Stress Reduction
    • Blood Sugar
    • Gluten Free
    • Dairy Free
    • Vegan/Vegetarian
    • Paleo/Grain Free
  • Subscribe to Health Food Radar
Top Posts
How to Flush Sugar Out of Your Body...
Sweet Potato and Black Bean Recipe: Spinach Medley
5-Day Sugar Detox Plan: The Sugar Detox Guide
A Comprehensive Guide to Understanding Blood Glucose Readings
Non-Alcoholic Beer is Here and It’s Damn Good
How to Lower Blood Sugar Fast: Effective Strategies...
Causes of Diabetes: Unraveling the Mystery
5 Ways to Spring Clean Your Personal and...
The Combination of Sugar, Fat & Salt is...
Cashew Chocolate Cherry Smoothie
Health Food Radar
  • Home
  • Food/Recipes
  • Health Conditions
    • Weight Loss Journal Download
    • 5 Day Sugar Detox Download
    • Immune Boosting Foods Download
    • Digestive Health
    • Heart Health
    • Joint Health/Inflammation
    • Sleep
    • Stress Reduction
    • Blood Sugar
    • Gluten Free
    • Dairy Free
    • Vegan/Vegetarian
    • Paleo/Grain Free
  • Subscribe to Health Food Radar
Health Food Radar
Health Food Radar
  • Home
  • Food/Recipes
  • Health Conditions
    • Weight Loss Journal Download
    • 5 Day Sugar Detox Download
    • Immune Boosting Foods Download
    • Digestive Health
    • Heart Health
    • Joint Health/Inflammation
    • Sleep
    • Stress Reduction
    • Blood Sugar
    • Gluten Free
    • Dairy Free
    • Vegan/Vegetarian
    • Paleo/Grain Free
  • Subscribe to Health Food Radar
Copyright 2021 - All Right Reserved
Brain HealthHealthy Body Healthy MindMoodStress Reduction

Mindset Tweaks for Reducing Anxiety

by Jamie J. Spannhake, Esq., CHC August 22, 2023
754
Jamie J. Spannhake, Esq., CHC Avatar

written by:

Jamie J. Spannhake, Esq., CHC
Carole Childers C.N., L.D.N

reviewed by:

Carole Childers C.N., L.D.N.

October 2, 2023

Here are five mindset tweaks for reducing Anxiety. Backed by science and advocated by many mental health professionals.

mindset tweaks for reducing anxiety

Table of contents

  • 1. Recognize Its Purpose
  • 2. Develop a Friendly Relationship with Anxiety
  • 3. Embrace Uncertainty
  • 4. Challenge Negative Thoughts
  • 5. Practice Mindfulness

I suffer from anxiety — generalized anxiety disorder. And because I’ve been dealing with it for so long, I’ve developed and incorporated a lot of tools to help me manage it. Some of them I developed on my own; while some of them I learned from others. The thing they all have in common, though, is that they are backed by science and advocated by many mental health professionals.

Of course, lifestyle changes can help with anxiety: things like getting sufficient sleep and exercising regularly. Many people find that cutting back on caffeine and sugar, and eating a healthy diet also help. And, there’s always medication if necessary and helpful.

There are also several mindset tweaks that can help reduce or handle anxiety. Here are five strategies that work for me, and you can try:

1. Recognize Its Purpose

Anxiety has a purpose. We are anxious, in general, as a way to keep ourselves safe. Our anxiety tells us to constantly think about what could go wrong so we are prepared to handle it when it happens. It comes from a good place, but it can overwhelm us and make life worse – not better. But recognizing that our anxiety is rooted in a place of helpfulness can enable us to have a better relationship with it.

2. Develop a Friendly Relationship with Anxiety

Because our anxiety is present as a maladaptive way to protect us, we can learn to embrace it and develop a friendly relationship with it. I like to do this by imaging my anxiety as a little girl who worries about everything, constantly pointing out what could go wrong so that I’m never caught off-guard. When I approach my anxiety in this way, I can befriend it. I can be grateful for the care that anxiety is trying to provide, and then I can let it go, knowing that I can handle whatever happens.

3. Embrace Uncertainty

Of course, anxiety often stems from a fear of the unknown coupled with a fear that we cannot handle what might happen. Recognize that uncertainty is a normal part of life and that you can handle whatever comes your way. Rather than trying to control everything, focus on building resilience and problem-solving skills. Embrace the idea that not everything has to be perfect or predictable for you to survive. And with these skills, you may even thrive!

4. Challenge Negative Thoughts

Anxiety often involves negative thinking patterns and catastrophic predictions. Challenge these thoughts by examining the evidence for and against them. Ask yourself if there is a more realistic or balanced way to view the situation. Remember that anxiety tends to make things seem worse than they actually are, and consciously reframing your thoughts can help reduce its impact. I find that talking to someone else, or journaling, about my catastrophic thoughts is very helpful. While a thought inside my head may seem totally reasonable, once it’s on paper or out of my mouth, it often seems more drastic and less likely to be true.

5. Practice Mindfulness

Mindfulness involves paying attention to the present moment without judgment. When anxiety arises, try to observe your thoughts and emotions without getting caught up in them. Bring your focus to your breath or engage in meditation to anchor yourself in the present. Regular mindfulness practice can help you become more aware of anxious thoughts and better equipped to manage them. Remember, thoughts are not facts and we don’t have to follow them, act on them, or even believe them.

Everyone’s experience with anxiety is unique, and it may take time to find what works best for you. Be patient with yourself and practice these mindset tweaks consistently to gradually reduce and manage anxiety more effectively.


The information provided on Health Food Radar is intended for general informational purposes only. While we strive to offer accurate and up-to-date content, we do not provide medical advice, diagnosis, or treatment. Always consult with a qualified healthcare professional before making any dietary or lifestyle changes, especially if you have underlying health conditions or concerns.

0 comments 0 FacebookTwitterPinterestEmail
Avatar photo
Jamie J. Spannhake, Esq., CHC

Jamie Spannhake is a lawyer, mediator and certified health coach, and the author of "The Lawyer, the Lion, & the Laundry: Three Hours to Finding Your Calm in the Chaos." She is a partner at Berlandi Nussbaum & Reitzas LLP and writes and speaks on issues of interest to lawyers, including time and stress management, health and wellness, work-life balance, and effective legal writing. Learn more at www.JamieSpannhake.com and follow her on Twitter @IdealYear.

previous post
Protein Packed Green Smoothie
next post
Five Small Things I Did to Improve My Health and Lose 30 Pounds

You may also like

5 Ways to Spring Clean Your Personal and...

March 5, 2024

Brainpower Blueprint: Building a Foundation for Alzheimer’s Resistance

December 27, 2023

Three Essential Oils to Bring In the Holiday...

December 4, 2023

How to Get a Better Night’s Sleep

November 4, 2023

Five Easy Ways to Get (and Stay) Healthy...

October 27, 2023

Scents of Fall Essential Oil Blend

October 10, 2023

5 Ways to Build and Keep Strong Bones

September 5, 2023

Healthy Ways to Speed Workout Recovery

August 29, 2023

Five Small Things I Did to Improve My...

August 25, 2023

5 Ways to Build True Fitness into your...

July 19, 2023

Search

Recent Posts

  • How to Flush Sugar Out of Your Body After a Candy Hangover
  • Sweet Potato and Black Bean Recipe: Spinach Medley
  • 5-Day Sugar Detox Plan: The Sugar Detox Guide
  • A Comprehensive Guide to Understanding Blood Glucose Readings
  • Non-Alcoholic Beer is Here and It’s Damn Good

Health Food Radar is a website that provides current information on wholesome and healthy recipes, best nutrients, supplements, and natural health options to enhance the wellbeing of you and your family.

Health Food Radar PO Box 352 Lake Zurich, Il 60047

Useful Links

About

Contact

All Ways Healthy

Immune Boosting Foods

Privacy Policy

Terms of Use

Breakfast

Cashew Chocolate Cherry Smoothie

February 13, 2024

Protein Packed Green Smoothie

August 11, 2023

Recent Posts

How to Flush Sugar Out of Your Body After a Candy Hangover

March 25, 2025

Sweet Potato and Black Bean Recipe: Spinach Medley

March 10, 2025
Facebook
Twitter
Instagram
Pintrest
RSS Feed

Copyright @2022 – All Right Reserved.

Health Food Radar
  • Home
  • Food/Recipes
  • Health Conditions
    • Weight Loss Journal Download
    • 5 Day Sugar Detox Download
    • Immune Boosting Foods Download
    • Digestive Health
    • Heart Health
    • Joint Health/Inflammation
    • Sleep
    • Stress Reduction
    • Blood Sugar
    • Gluten Free
    • Dairy Free
    • Vegan/Vegetarian
    • Paleo/Grain Free
  • Subscribe to Health Food Radar