Introduction

Ah, anxiety—the unwelcome guest that shows up when you least expect it, making everything from grocery shopping to job interviews feel like scaling a mountain. But here’s a twist: anxiety isn’t all bad.

It’s actually a defense mechanism that helped our ancestors survive and still spurs us to action today. So, while it’s not fun, it’s part of what keeps us alert and motivated.

Typically, the answer to extreme or high levels of anxiety that a lot of people recommend is to meditate. But what if you’re one of those people who just can’t sit still for 10 or 20 minutes of meditation without your mind racing through your to-do list?

Don’t worry; you’re not alone. This article is all about offering practical, non-meditative techniques to help you manage anxiety effectively. Let’s dive in!

Meditation Alternatives to Reduce Anxiety

1. Become a Doer! Focus on the Solution Instead of Worrying

Do you find yourself continuously obsessing in your head over small and big problems in your life? Shifting your focus from the problem to the solution can transform your mindset.

Worrying gets you nowhere, but seeking solutions and doing puts you in control and helps you move forward.

How to Do It

• Identify the Issue: Clearly define what’s worrying you. Writing it down can help clarify your thoughts.
• Brainstorm & Evaluate Solutions: List potential solutions without judging them. Just get all your ideas down on paper. Look at your list and weigh the pros and cons of each solution. Choose the most practical and effective one.
• Take Action: Once you’ve chosen a solution, take the first step towards implementing it. Break the process into small, manageable steps.
• Stay Positive: Focus on what you can control and maintain a positive frame of mind. Remember, every problem has a solution, and you have the power to find it.
• Example: If you’re struggling with creating presentations in PowerPoint at work and are worried about your performance at work, sign up for Powerpoint courses on Udemy, Coursera, or Skillshare to proactively address the problem.

Benefits

Focusing on solutions rather than problems reduces feelings of helplessness and anxiety. It empowers you to take control and fosters a proactive mindset.

When you are doing, you are actually spend less time worrying in your head, imagining everything that has gone wrong or could go wrong.

By actively seeking solutions, you’ll develop problem-solving skills and resilience.

2. Proactive Breathing Exercises

Sometimes, the simplest solutions are the most effective. Don’t wait until your anxiety is 10 out of 10. Proactively incorporating breathing exercises throughout your day can do wonders for your mental state.

How to Do It

• Practice Deep Breathing: Incorporate deep breathing into your daily activities, whether you’re walking, watching TV, or at work. This helps you stay calm and centered throughout the day.
• Follow the 4-7-8 Technique: Inhale deeply through your nose for 4 seconds, hold your breath for 7 seconds, and then exhale slowly through your mouth for 8 seconds. This technique is particularly calming and is great for managing stress or preparing for sleep.

Benefits

Regulating your breathing helps to calm the nervous system, reduce stress, and create a sense of peace that can effectively combat anxiety. It can also improve your concentration and focus, making it easier to tackle daily tasks with a clear mind.

They are easy to do, require no special equipment, and can be done virtually anywhere, making them a perfect tool for managing stress on the go.

3. Scheduled Non-Phone Time

If you ever feel like you’re drowning in a sea of constant notifications, welcome to the club. But fear no; scheduling regular “non-phone” times can be a great tool for helping you reclaim your peace of mind and live more in the moment.

How to Do It

• Set a Phone-Free Time Slot: Pick 1-2 hours each day when you commit to being phone-free. It might seem impossible at first, but over time,e you will forget how challenging it initiall .
• Unplug During Key Moments: Choose specific times, like during meals or before bed, when you are grocery shopping, to unplug. Imagine enjoying your dinner without the constant ping of notifications or winding down with a book instead of scrolling through social media.
• Charge Your Phone in Another Room: Keep your phone out of reach, especially at night. Charge it in another room or at least far from your bed.
• Short walks without your phone: Leave your phone at home, Or at least turn it off and tuck it away in your pocket. This way, you won’t be tempted to check it every few minutes. But notice I said a “short walk” just in case something urgent comes up, or you need it for an emergency.

Benefits

Taking breaks from your phone helps reduce digital overload, giving your mind a much-needed rest and significantly reducing anxiety.

Plus, you’ll find that these phone-free moments can help you reconnect with yourself and the world around you. It’s a simple yet powerful way to clear your mental clutter and boost your overall well-being.

4. Long Walks Plus Some Audio

Who said walking alone is boring? Make your walks interesting by listening to podcasts, music, or even the sounds of nature. This simple habit can turn a mundane activity into an enjoyable and relaxing experience.

How to Do It

• Schedule regular walking times: Set aside specific times in your day or week for your walks to make it a consistent habit.
• Choose engaging content to listen to: Select podcasts, playlists, or nature sounds that you find enjoyable and engaging.
• Practice mindful listening: Pay attention to the sounds around you, such as birds chirping or leaves rustling, to enhance your experience.

Benefits

Walking is a fantastic way to improve your mood, reduce stress, and provide a healthy distraction from anxiety. Plus, with interesting audio to keep you company, the time will fly by!

Research shows that combining physical activity with enjoyable distractions can boost mental well-being and make exercise feel less like a chore.

5. Workout Several Times Per Week

When you are feeling stressed, regular exercise is incredibly beneficial for your mental well-being, leaving you feeling more balanced and energized.

How to Do It

• Schedule Your Workouts: Aim for 3-4 workouts a week. Find a time that fits your schedule, whether it’s early morning, lunch, or evening. And be creative. If you can’t get to the gym, search for bodyweight exercises and get a quick workout in at home or go for a walk or run around the neighborhood.
• Mix Up Your Routine: Combine cardio, strength training, and flexibility exercises. Variety keeps things interesting and targets different muscle groups.
• Find Activities You Enjoy: Whether it’s running, swimming, yoga, or weightlifting, pick activities you love. Make exercise enjoyable, not a chore.
• Start Slowly: If you’re new to exercise, begin with short, manageable sessions and gradually increase the intensity and duration.
• ​​Find a Workout Buddy (if possible): A workout buddy provides motivation, accountability, and fun. Plus, the social aspect of the gym and having a workout buddy offers important camaraderie, communication, and interaction, especially if you work from home or don’t get out much.

Benefits

Exercise releases endorphins, the body’s natural mood lifters, which help combat stress and anxiety. It improves sleep, boosts self-confidence, and provides a healthy outlet for emotions.

Numerous studies have shown that regular physical activity can significantly reduce symptoms of anxiety and depression. Plus, the physical benefits like increased energy and improved fitness are great bonuses!

6. Write and Repeat Personal Affirmations

Sometimes, all you need are a few words of positivity and gratitude to keep anxiety at bay. Don’t let the negative thoughts take up all the real estate in your head. Instead, writing and repeating personal affirmations can be a powerful tool to combat those negative thoughts.

How to Do It

• Create Your Affirmations: Write down 5-10 affirmations that resonate with you and your life specifically, such as “I am already a success,” “I am getting better every day,” or “I can handle whatever comes my way.”
• Incorporate Them Into Your Routine: Repeat your affirmations proactively daily—while brushing your teeth, during your morning commute, or whenever you feel anxiety creeping in.

Benefits

Personal affirmations help reinforce positive thinking and shift your focus from anxious thoughts to your inner strengths and capabilities. This practice can significantly improve your mental resilience.

By consistently reminding yourself of your strengths, you build a more positive mindset, which helps you face challenges with greater confidence and clarity.

7. Try Sensory Awareness Exercises

Sensory awareness exercises, which involve using your senses to focus on the present moment, can help ground you and take your mind off anxious thoughts. It’s a simple, effective way to bring a sense of calm and clarity to your day.

How to Do It

• Look Around: Pick five items of a specific color (let’s say red) around you. Really notice each one—its shape, texture, and size.
• Listen Up: Focus on five distinct sounds you can hear, like your computer’s hum, birds chirping, or distant traffic. Try to pick out each sound individually.
• Feel It: Move or touch five parts of your body. Wiggle your toes, clench and unclench your fists, or stretch your arms. Notice how each movement feels.

Benefits

Sensory awareness exercises help shift your focus away from anxiety and bring you into the present moment, creating a sense of calm and mindfulness.

By paying attention to what you see, hear, and feel right now, you can cut through the mental clutter and stress from overthinking.

8. Get Outside for Sunlight Exposure

A simple yet effective way to boost your mood and reduce anxiety is to get outside and soak in some sunlight. Sunlight exposure is not only beneficial for your mental health but also plays a vital role in your overall well-being.

How to Do It

• Take a short walk around your neighborhood, immersing yourself in natural light.
• Have lunch outside or sit on your balcony, enjoying the fresh air and sunlight while you eat.
• Even if you’re pressed for time, standing by a window for a few minutes can provide some exposure to natural light.

Benefits

Natural sunlight boosts serotonin levels, which can improve your mood and help reduce anxiety. Research shows that sunlight exposure can improve sleep and reduced stress.

Additionally, sunlight is a primary source of Vitamin D, which is essential for bone health and immune function.

9. Explore Green Spaces

There’s something inherently calming about being surrounded by nature. Whether a nearby park, a nature trail, or even a well-maintained backyard, green spaces are incredibly beneficial for mental health especially if you live in a big city where green is hard to come by.

How to Do It

• Plan a Weekend Hike or Picnic: Schedule a hike or picnic in a local park. Take your time to enjoy the fresh air and the beauty around you. Notice the details, like the rustle of leaves or the chirping of birds.
• Daily Green Space Visits: Spend a few minutes each day in any green space you can find, whether it’s a park, a garden, or even a tree-lined street. Even a brief stroll can make a significant difference in your mood.
• Bring Nature Indoors: Add plants to your home or workspace. Houseplants can bring a bit of the outdoors in and improve your mood, making your environment feel more calming and vibrant.

Benefits

Exposure to nature can lower stress levels and improve mental well-being. You don’t have to go on a week-long camping trip; even short visits can make a big difference.

Being in green spaces has been shown to enhance mood and increase overall happiness. Plus, it’s a simple, free way to boost your mental health!

Try Mindful Eating

Ever heard the phrase, “You are what you eat”? How about, “You are HOW you eat”? Mindful eating is a simple yet powerful way to ground yourself. Focus on the sensory experience of eating—taste, texture, smell, and appearance.

How to Do It

• Take Your Time: Eat slowly to fully savor and enjoy your meal. This not only enhances your dining experience but also aids in better digestion and helps you feel more satisfied.
• Savor Each Bite: Pay attention to the flavors, textures, and aromas of your food. Take a moment to appreciate each bite and how it feels in your mouth.
• Eliminate Distractions: Turn off your phone, TV, and other distractions to focus entirely on the act of eating. This helps you stay present and fully engaged with your meal, making it a more mindful experience.

Benefits

Mindful eating helps you stay in the present moment, reducing anxiety and allowing you to genuinely enjoy your food.

It is also a very simple thing you can do one to three times a day: Sit and eat quietly for 15 or more minutes, focused on nothing but your food. It’s not a big production, but rather, it adds a small but helpful twist to something you are already doing.

10. Give 5 Minute Meditation a Shot

I know I said we wouldn’t include meditation, but this is a simple hack for those who can’t get through a 15-to 30-minute meditation session like I do. It’s simple, and we are not recreating the wheel. In fact, the wheel is the same; it’s just shorter.

How to Do It

• Find Your Spot: Choose a quiet place where you won’t be disturbed.
• Get Comfortable: Sit comfortably—you don’t need to be in any special pose.
• Breathe: Close your eyes and focus on your breath for just five minutes. Inhale deeply, hold and exhale slowly.
• Get a Guided Meditation Assist: Use an app like Calm or Headspace, or even free resources on YouTube, to guide you through your 5-minute meditation journey.

Benefits

This practice of 5-minute meditation offers an easy way to add mindful meditation to your daily routine, even if you think you hate meditating. It’s short, sweet, and incredibly effective at calming your mind and reducing stress.

You can start with 5 minutes and continue with that as long as you want, and then you can graduate to longer sessions when and if you feel ready.

By dedicating just five minutes, you can experience the benefits of mindfulness, like improved focus and a more calm and peaceful mindset.

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Final Thoughts

Life can be demanding, and anxiety often tags along for the ride. However, with these practical, non-meditative techniques, you’ve got a toolkit to help manage and reduce your anxiety.

No need for lengthy meditation sessions to find peace—small, manageable changes can make a big difference in your mental well-being.

Remember, you’re not alone in this journey. Here’s to a calmer, more present, and anxiety-free you!

For info on maintaining staying motivated and consistent with your workouts, check out Low Gym Motivation? 7 Strategies to Conquer Workout Excuses & Hit Your Fitness Goals