Signs You Might Be Experiencing Impostor Syndrome

Impostor syndrome is defined as, “anxiety or self-doubt that results from persistently undervaluing one’s competence and active role in achieving success, while falsely attributing one’s accomplishments to luck or other external forces.” Now that you know what impostor syndrome is, how do you know if you are living with it?

 

Five Signs You Have Impostor Syndrome

 

Here are five common signs that you are living with impostor syndrome.

 

• You cannot assess your skills and abilities realistically because you are giving yourself unrealistic goals to accomplish. 

• You connect your success to the outcome, giving no thought to the amount of work you put forth.

• You put down your own efforts and accomplishments by shrugging them off as if they were “not that good”. 

• You live in constant fear of failing to meet your own expectations, but fail to acknowledge the goals you’ve reached. 

• You engage in activities that self-sabotage potential success by choosing to deliberately procrastinate. 

 

Many people with impostor syndrome look for ways to protect their ego and self-esteem when faced with tough situations. There are negative side effects to living with impostor syndrome, such as hindering your chance of success by choosing to create a barrier. Some individuals use their limiting beliefs, or feelings of impostor syndrome, for motivation.

 

External Proof versus Internal Thoughts

 

Impostor syndrome keeps you from internally accepting or believing your abilities or successes. The more you accomplish and succeed, the stronger the negative thoughts can become. 

 

Do you struggle with thoughts or feelings of being a fraud in your career or at school? Have you reached a goal yet you don’t feel you did it well enough? These are examples of how individuals with impostor syndrome feel. Even though you accomplished the goal you set out to do, you can’t seem to internally believe it was good enough. 

 

Internal feelings can increase the anxiety and could lead to intense feelings of being a fraud. This creates a vicious cycle and it may require the help of a psychologist or therapist to overcome this phenomenon. If the impostor syndrome is not correctly handled, it can lead to feelings of isolation or even feelings of dread. 

 

Impostor syndrome is often passed down to a person from their family, unknowingly. It may not be evident until later in their teens or adulthood. Another potential cause may be from entering a new career field where you internally compare your skills to those who have been at the job longer than yourself. There could also be a number of external factors that could cause a person to be inflicted with impostor syndrome. 

 

Once you realize you have impostor syndrome, you can take steps to overcome it. Some of these steps include sharing your feelings and fears with trusted individuals. Ask yourself if your thoughts are honest and rational. Assess whether you are comparing yourself to others without even realizing it. Keep in mind that successful people struggle with impostor syndrome and often relate their success to luck instead of hard work. Let your guard down and let others see you for who you really are. 

 

Success Is Not Luck, It’s You!

Do you have feelings or worries that your co-workers or friends will think you're a fraud? Do you often feel like you don’t belong? These are feelings of impostor syndrome and an estimated 70% of successful people experience this in their lives. 

 

Impostor syndrome can cause you to feel that you only accomplished your goals due to luck. Maybe you think you aren’t as good as your boss thinks you are and you worry that you’ll be found out. 

 

Research shows us that both men and women battle impostor syndrome and are unable to acknowledge and own their successes. 

 

Five Patterns of Impostor Syndrome

 

According to the impostor expert Valerie Young and author of “The Secret Thoughts of Successful Women”, there are five patterns that can be found in those who suffer from this phenomenon.

• You set unrealistic goals for yourself and are often considered a perfectionist. 

• You are afraid to speak up or answer questions due to fear of not knowing the answer.

• You are afraid to ask for help because you think you’ll look like a failure to others.

• You feel like a fraud if the answer doesn’t come naturally.

• You push yourself hard than your peers in order to prove yourself. 

 

Individuals that live with impostor syndrome think that things happen to them due to luck rather than their own hard work or abilities. This then leads to a cycle of negative thinking that can hold them back from moving up the corporate ladder. They may even end up working harder than necessary, which could lead to increased feelings of failure or burnout.

 

Change Your Mindset, Change Your Life

 

If you are living with impostor syndrome you may struggle with accepting your own success. Perhaps you feel that you don’t deserve your corporate position or an award of accomplishment. If you can relate to this, then there are some suggestions on how you can fix your inner impostor. 

 

• Change your mindset to accept your shortcomings instead of seeking a perfect outcome with every project or goal. 

• Embrace your imperfections and learn to accept yourself the way you are. Remind yourself that you did your best. 

• Keep a list of realistic goals. If you have a list of goals already then look through them with honesty.

• Believe the effort you’ve put forth regardless of the outcome. You may have worked hard towards a goal just to fall short of the desired outcome. This is an opportunity to accept the outcome and still be proud of the work you put into it. 

• Create a focused goal instead of trying to divide your attention energy between unrelated topics. Be okay with having someone else work on a particular area of a task so you are free to focus on what you enjoy.

 

Impostor syndrome can cause the strongest and most successful individuals to feel like they are not good enough. This syndrome has a negative effect on all areas of your life. So take time to assess where you are and what you can do to move forward in your life. 

What Is Impostor Syndrome?

Impostor syndrome is best described as the fear of being considered a fraud or doubting one's accomplishments. Even those who have reached a level of success in their chosen field are often full of anxiety and crippling thoughts of being considered a fraud. According to the Journal of Behavioral Science, it is estimated that 70% of people in the U.S. experience impostor syndrome. 

 

Impostor syndrome (IS) is an internal feeling that you believe you are not as qualified as other may think you are. This is often connected to thoughts of perfectionism and can be applied to your intelligence or achievement. If you have feelings of being a fraud or that you did not deserve that raise, then you could be dealing with impostor syndrome. 

 

Four Characteristics of Impostor Syndrome

 

Those who suffer with impostor syndrome doubt their own skills and accomplishments despite the evidence of the success. Below are four common indicators you may be dealing with impostor syndrome.

 

• Deep-seated feelings of fear that you aren’t able to meet expectations.

• Undermining your achievements even when you worked diligently towards that goal.

• Setting unrealistic goals and then feeling disappointed if you do not meet those goals.

• Doubting yourself no matter what you’re working on or working towards.

 

If you recognize any of the above, there some things you can do to move past these feelings. Begin by confronting your feelings and any beliefs you hold about yourself. If you struggle with any of this, consider speaking with a professional or close friend. Confiding in someone can help you gain clarity on your feelings and beliefs. 

 

Impostor syndrome can be ingrained in you as a child and continue well into adulthood. Struggling with feelings of being a fraud can happen to anyone but is seen mostly in successful women. According to research done with Psycnet.apa.org, “despite their outstanding academic and professional accomplishments, women who experience the impostor phenomenon persist in believing that they are really not bright and have fooled anyone who thinks otherwise.”

 

Do You Have Impostor Syndrome?

 

So, how do you know if you suffer from impostor syndrome? One way to know if you are dealing with it is to take a free online test. Simply answer the questions that you can find through a quick online search, or try the free test on at Psycom.net.  

 

You can remove impostor syndrome by first recognizing it in your life and seeing how it is affecting you. Progressively work towards breaking those limiting beliefs by thinking of the quality of work you are performing versus the quantity. 

 

If someone pays you a compliment, remind yourself that it is a fact and that you deserve it. Begin to recognize your own successes and take time to celebrate the wins in your life. Eventually your inner voice will support your new positive thoughts so you can overcome the feelings of impostor syndrome.

Your Childhood May Have Contributed to Impostor Syndrome

Do you have repeated thoughts you haven’t rightfully gained your job or an award? Do you fear being outed or exposed for not being as talented or enough in your career?

 

Impostor syndrome is a habitual thought pattern, according to PsychCentral, and may stem from your family background. Impostor syndrome can bring on feelings of chronic self-doubt and even a lack of celebration of their achievements. 

 

Imposter syndrome can limit your belief in your abilities, talents, and even accomplishments. This can then lead to increased anxiety and low self-esteem. Many adults live with limiting beliefs because of their family upbringing and often do not know that this is even an issue until later in life. 

 

Where Does Impostor Syndrome Come From?

 

Impostor syndrome can come from receiving praise or acknowledgment for something that you didn’t deserve, and this can directly influence your thoughts into causing feelings of being a phony. There may be a variety of reasons why you battle thoughts of feeling like a fraud or have the feeling of being an impostor in your life. 

 

Impostor syndrome can hinder your self-esteem and even keep you from trying new activities in life. If you frequently battle feelings where you don’t deserve recognition for a job well done, then you could be living with it. It is reported that many individuals are known to have this syndrome without realizing it. 

 

Five Reasons You May Battle Impostor Syndrome

 

There are five common reasons why you may be battling impostor syndrome, such as:

 

• You may have received praise or recognition for something that you did not deserve, such as a blue ribbon for a project when you know you did not do your best.

• You may have been praised for being good in a skill that you actually were not good at just so you would not be left out. 

• You may have never received any type of positive reinforcement for a job well done even though you worked to your best ability.

• You may not feel deserving of something of value because you were told you were not good enough or should have done better regardless of how much effort you put forth.

• Did your family assign you a label such as “the sporty one” or “the smart one” without recognizing other areas you excelled at?

 

These labels or ingrained life lessons could cause you to grow into an adult that suffers from impostor syndrome. 

 

Once you can relate to one or more of these life experiences, you can change your own life. For example, if they labeled you the “smart one” of your family, then you could begin by recognizing a job well done in another area of your life. Perhaps trying out for a sports team or taking part in a community event can be the beginning of self-recognition and the shedding of your impostor syndrome feelings. 

 

Take time to recognize your own achievements, as this can build your self-esteem and help you shed that label.

Deep Breathing to Manage Stress

Sadly, we’re bombarded with multiple stress-inducing factors on a daily basis. From incessant pressure at work to responsibilities at home that never seem to end, life is hard.

 

That said, stressors don’t have to be small things that build up over time. They can also be one big life event that comes out of nowhere and turns your world upside down.

 

Whichever way stress burrows into your life, the problems of dealing with it are the same. Luckily, one technique that’s proven to be successful at managing stress is deep breathing. This calming technique has many benefits besides lowering stress levels, such as improved blood flow and helping you sleep better.

 

So, keep reading to discover how deep breathing can make you healthier, stronger, and less anxious.

 

What Is Deep Breathing?

 

Deep breathing is a technique used to help you achieve inner peace and a sense of calm. The whole point of deep breathing is that it allows you to breathe through your abdomen, rather than the shallow breathing we typically do through our chest.

 

What abdominal breathing does is help control the nervous system by reducing the release of stress hormones. Thus, it encourages the body to calm down and relax, decreasing anxiety levels.

 

Consequently, this enhances your overall well-being. Deep breathing through the abdomen also prevents various illnesses and conditions, like high blood pressure, obesity, and Type-2 diabetes.

 

Moreover, deep breathing helps you focus more on what you’re doing. So, rather than make rash decisions, you can take your time to think things over.

 

How Does Deep Breathing Work?

 

Deep breathing allows you to boost the amount of oxygen in your bloodstream. Having more oxygen means your cardiovascular system works double time.

 

Then, as soon as your brain detects this substantial amount of oxygen in your system, it responds by doing several things. The first of these things is that it reduces the concentration of stress hormones. So, as a result, you calm down, and you become less stressed.

 

Follow these steps to perform basic deep breathing exercises:

 

• First, put your right hand on your abdomen near your navel.

• Next, place your left hand on the center of your chest.

• Some people find it helpful to close their eyes, so you can try that and see if you feel comfortable.

• Inhale and exhale fully a couple of times to shift from chest to abdominal, or diaphragmatic, breathing.

• Next, inhale deeply while focusing on the rising of the abdomen as the lungs fill with air.

• As you do this, it should cause your belly to expand about an inch.

• Then, slowly let out your breath.

• While exhaling, most of the movement should be in the area underneath your right hand. Your chest should only move slightly.

• Each time you breathe in and out, focus on how you feel.

• Repeat anywhere from 5–7 times.

 

Benefits of Deep Breathing

 

When you’re calm and relaxed, you breathe through your nose and take slow, even breaths. But then, something stresses us out, and our ‘fight or flight’ response kicks in.

 

This is when our breathing becomes more rapid and shallow to increase our oxygen supply. More oxygen means more blood rushing to our extremities, allowing us to run for cover or fight for our lives.

 

Yet, in today’s modern world, we neither run nor fight. Instead, we create this imbalance of oxygen and carbon dioxide that has no way of escaping, which affects our health and well-being.

 

Here are a few physiological benefits of controlled, deep breathing:

 

• Lowered heart rate and blood pressure

• Reduced build-up of lactic acid in muscle tissue

• Stronger immune system

• A boost in physical energy

• Reduced levels of stress hormones

• A renewed blanched of oxygen and carbon dioxide levels in the blood

• Increased feelings of calm and relaxation

 

Deep Breathing Tips and Tricks

 

Here are some tips and tricks you can use the next time you’re using the deep breathing technique to help you reverse your stress responses and feel calmer.

 

• The trick to going from chest breathing to abdominal breathing is those first two full exhalations.

• Pushing out the air from the bottom of our lungs creates a vacuum that will allow you to switch to abdominal breath on your next inhalation. Next, pause for a second or two before inhaling slowly.

• The recommended breathing is through the nose. Yet, it takes a while for some people to get used to nostril breathing. So, in the meantime, you can breathe through your mouth until you’re more comfortable.

• Avoid taking more than five deep breaths. More than five breaths make most people feel light-headed. If this sounds familiar, take 2–3 breaths at a time to avoid feeling giddy or off-balance.

3 Essential Steps to Add Intensity to Your Goals

Do you want to know the secret to really achieving your biggest dreams? The secret sauce is to add intensity to your goals. Make them big, think big, act big. 

 

Often times, people fall short of achieving their best life because they run out of energy or motivation. The get side-tracked, distracted. But load your goals with intensity and you’ll be powering ahead. 

 

Here are three things you can do to turbo-charge your gaols with intensity. 

 

Make it All About You

 

Probably you weren’t encouraged to put yourself front and center. Did your mom tell you not to be selfish, did your dad tell you to share? That’s a great way to get on with people but putting yourself second or third won’t help you get ahead. 

 

Add intensity by putting yourself center stage. Make yourself the hero of your life story. Imagine yourself some time down the track. You’ve achieved your goals. You’re living your dream life. How does it feel? What makes you feel strong and happy and proud?

 

Build your strengths, lift your weak points, and focus on making Project You the center of your life. 

 

Dream Big

 

What’s your big vision? Do you want to be president? CEO of your own company? Do you want to win an Oscar? Maybe a Nobel Prize? Or a Pulitzer? 

No one got anywhere by staying small. Whatever your dream is, make it as big as you can. It might seem daring, even impossible, or boastful. 

 

But think hard. How do you want to make your mark on the world? Ramp it up and make it as big as you can. Intensify it!

 

That’s your goal. 

 

Go for It

 

Big dreams, big goals don’t mean anything unless you act on them. It’s up to you to make it happen. The longer the gap between creating your vision and acting, the less likely you are to do anything at all, and your big dream becomes a pipe dream, a might have been. 

 

Start by working out a plan on how to get there. Do you need new skills, do you need to reach out to people in your network for advice or mentoring? 

 

Most importantly, make the commitment to direct your energy into making your goals your reality. Ramp up your dedication and ramp up your efforts. 

 

Add intensity to your goals and your desires to achieve them. With determination and intensity, you’re already on your path to success!

 

3 Proven Ways to Make Your Biggest Dreams Happen

Did you know that your brain doesn’t know the difference between what you imagine and what has actually happened? It’s true! Neuroscience has proven it. Athletes and other types of performers have used the power of their imagination to overcome challenges and reach their goals for years. Why shouldn’t you?

 

So, let’s do an exercise. Start by closing your eyes, but don’t fall asleep. It’s the kind of eye-closing where you’re entirely aware of everything going on around you, but you’re present in your own mind. Some may call it dreaming, but the difference is this kind of dreaming is active. You’re going to envision what you want your life to look like. When you close your eyes and start thinking about what you want out of your life, what are the first things that come to mind? Hold onto those because we’re going to bring those dreams to life with these three steps: 

 

Allow Yourself to Dream 

 

Your eyes are closed, your mind is wandering, and all of a sudden, it’s put to a halt. It’s in our nature to be hesitant about dreaming big because we don’t want to fail or get hurt. But when you close down your dreams, you make it impossible to shoot for the stars. The next time you find yourself sucked into a vortex of dreaming, allow yourself to indulge in it. Then, make those dreams concrete by thinking of the specifics. For example, let’s say your big dream is to run a race. Dive deeper into that dream. Think about the type of competition, how long it is, and what it will look like to cross the finish line.

 

Visualize It 

 

We talked about the finish line—let’s really explore that. It’s one thing to think about a dream as a remote possibility or something that would be fun to accomplish. It’s another thing to visualize what it would feel like to reach that big dream. Actually feel the excitement and pride in your body. When you’re thinking about the big-picture goals you have, think about them more precisely. Ask these questions: 

 

• What am I wearing?

• How old am I?

• What does it feel like to say, “I did it”? 

• How do I celebrate? 

• Who is celebrating with me? 

 

Those are just a few questions, but the list goes on! Visualizing gets you from a mere possibility to a reality. 

 

Make it Happen 

 

The most natural step and the hardest step at the same time. The last step is to make it happen. Wake up early. Write down your goals. Put post-its up on your mirror reminding you to keep going. Taking that step is critical, and it’s challenging to do. If your dreams are worth it, though, it’ll be a piece of cake! 

 

5 Easy Steps to Start Visualizing Your Success Today

You may not realize it, but you are already a powerful visualizer. You probably spend a lot of time imagining your life, but chances are you’re more focused on worry and anxiety, not on making success your reality. How often do you think about that presentation or that date, and imagine the worst possible outcome? If your inner monologue tends to revolve around potential mishaps or anxious ‘what ifs?” then you need to switch up your visualizing. 

 

Time to accentuate the positive and welcome success into your life!

 

Know what you want 

 

Elite sports players use this technique all the time to improve their performance and achieve their goals. They visualize scoring that goal or winning their race. Imagine if a pole vaulter looked at the vault and thought, ‘oh man, that’s high, I’ll never do it.’ That’s setting themselves up for failure, right? Instead, look at your deepest desire, be clear about it, and see yourself soaring over that pole. 

 

Be Clear About Your Goal

 

The secret sauce of visualizing success lies in the details. See yourself achieving, even surpassing your goal. Say our pole vaulter wants to clear six meters. Visualizing six meters isn’t enough. They have to imagine six and a half, maybe even seven. 

 

Instead of a new job, visualize a promotion, visualize being CEO. See yourself winning that prize. Visualize your personal best and see yourself smashing it. Think big and ask yourself, “What would my life look like when I achieve my goal?”

 

Feel Your Success

 

Once you have clarity on what you want, focus your attention on what success feels like. What emotions come up for you as you imagine yourself living that life of success?

 

Start Making Success Happen

 

Success doesn’t come overnight or all in a bunch. You can start making your successful life today by taking the baby steps you need to build your success on. Every day before you get out of bed, think of three things you can do that day to move you closer to achieving your dreams. 

 

Stick to it

 

Successful people are persistent people. They know that true, lasting success takes time and effort. There will be setbacks and missteps, and plenty of challenges on the way. But if you have a purpose and a clear vision, you’ll make it. Keep your eyes on the prize and don’t give up

 

You have the power to change your reality to manifest success and happiness. You just have to start believing in the best possible outcomes, not the worst. Rev up your visualizing engine and get started! You can do it!

 

Why a Simple Life Leads to Happiness

Many people are unhappy, but they don’t understand why. They bought into the hype of working a lucrative job that enables them to buy big houses filled with tons of stuff. They have the latest gadgets that connect them to family, friends, and frenemies through social media. If they have all of these goodies, why are they unhappy?

 

You may be in this predicament and wondering how you can stop the merry-go-round of an overwhelming life. You might have entertained the idea of cutting back and trying this thing called a simple life, but will it make you happy?

 

5 Ways a Simple Life Leads to Happiness

 

Choosing a simple life might be the best decision you could make. There are many benefits, including that you can become happier. Here is how:

 

You become healthier

 

When you are healthy, you tend to feel happier. The stress of owning too many things can cause you to lose sleep, have digestive issues, stop exercising and eat poorly. How? You spend more time working to pay for all of the stuff instead of putting your health first. You may worry about your belongings, which can increase feelings of anxiety. Poor health does not lead to a happy person.

 

You enjoy the small things in life

 

Complicated lives produce harried people, not happy ones. You can slow down and take in the world around you when you let go. The simple pleasures like feeling the sunshine on your face bring lasting happiness to our lives.

 

You become more grateful

 

Dumping all the junk and clutter allows you to slow down and focus on your actual needs. Soon, you will find those things to be thankful for, such as your good health. Gratitude provides a pathway to happiness.

 

You connect deeply with your family and friends

 

As social beings, we need people. When you are flitting from one activity to the next, you have little time to focus on relationships. You may feel disconnected, and your relationships may suffer. Simplifying your life paves the way to spend more time with those you love. Deeper relationships leave you feeling satisfied and happier.

 

You can work less and still satisfy your basic needs

 

Simple living leads you down new paths of discovery of your actual needs. You may learn that you can live with much less, such as food, clothing, and shelter, which means you can choose a less stressful job, working fewer hours. 

 

Happiness doesn’t have to elude you. By choosing a simple life, you give yourself the best opportunity to be happy and live life to the fullest.

 

How Can I Live a Simple Life in A Modern World?

Living a simplified life takes some courage. Your family may not understand why you are forgoing a job promotion with a huge pay increase and loads of extra responsibilities. Friends will question why you stopped joining in on conversations on social media. You may find that some may question your sanity as you pay off debt and sell your large home for a smaller one. Yes, choosing to live a simpler life will raise a few eyebrows from your relationship circles. Modern life’s conveniences are supposed to make life easier, but that is not always true. 

 

6 Ways to Live a Simple Life 

 

Modern life is likely to get in the way when you have had enough and decide to join the growing ranks of people aiming for a simpler life. Here are some practical ways you can grab onto the simple life in a modern world:

 

Remember that living a simple life is your choice

 

You do not have to live a complicated, stressful life just because your friends and family do. It is possible to choose a different path that aligns with your values.

 

Opt for a basic cell phone

 

Consider how many interruptions you have from notifications on your smartphone. They are distracting and force you to be continually distracted. Look for a cell phone with which you can only make and receive calls. The price will be much cheaper, and your stress levels will decrease.

 

Remove social media from your phone

 

Even if you keep a smartphone, remove all social media apps. Sounds drastic, doesn’t it?. Scrolling through social media eats much of the time you could spend with family. Learn to only look at social media on your laptop at certain times of day and reclaim some time.

 

Pay off your credit cards

 

Debt leaves you a slave to the credit card company. They become a burden when you don’t pay them off each month. Use them only to buy what you can afford to pay off when the bill comes in, not to overspend.

 

Drop cable service

 

Many spend over $100 a month on hundreds of channels they never watch. Why do this when over-the-air stations are free and streaming services are incredibly cheap? You can use your savings to pay off your credit cards.

 

Live the simple life on your terms, not based on what the modern world thinks. Learn to live with some cutback, and you will be on your way to a life of serenity.

 

5 Ways to Live a Simpler Life

Many people dream of living a simpler life. Few achieve it. The idea of leaving behind possessions and finding nirvana is tempting, but it is not an easy task. Yet, the benefits are immense. You can get your health back. You can get your family back. Your stress levels will lower. All of these add up to a life lived to its fullest. Who doesn’t want that?

 

5 Suggestions for Living a Simpler Life

 

If you are up to the challenge of ditching a complex lifestyle full of stress in exchange for a life well-lived, then here are five suggestions to help you succeed:

 

Determine your priorities based on your values

 

What is important to you and your family? What do you want to achieve? What does a simple life look like to you? Once you determine your values, decisions become more straightforward. You say yes to those things that align with your goals and no to those that don’t.

 

Reign in the digital noise

 

Smartphones are wonderful tools that should be just that – tools. Ease tension in your life by turning off notifications when you are at dinner or in bed. You might even remove all social media apps from your phone. Unsubscribe from emails lists that do not serve your mission and reply to emails only once per day, not as soon as one comes in.

 

Declutter your home

 

By removing unnecessary stuff, you open up your home for those possessions you genuinely love or need. You can start small, like in a junk drawer and then move onto your wardrobe. You will feel freer as possessions no longer weigh you down.

 

Live within your means

 

A simple life is one free from the stress of making money to pay bills and buy more stuff. When you are in debt, your stress levels elevate. Instead, pay down debt and learn to live within your means. You will quickly learn to enjoy life without struggling with debt.

 

Become comfortable with being alone

 

The constant stimulation of technology and people cause us to be uncomfortable with being alone. You do not have to head out to an isolated mountain cabin and live as a hermit. It may even be uncomfortable for a while. However, as you learn to sit in the quiet with only yourself as company, you learn to relax and listen to what your body is trying to tell you. 

 

Embrace the simple life by figuring out your values and then take the necessary steps to live them out. You will be reaping the benefits of this change before you know it.

 

5 Ways to Interrupt a Worry Cycle

Worry is not something that comes and goes. Sometimes it sets up camp in our minds and bodies, creating an endless line of worry soldiers that are set on defeating you. However, you do not have to live like this. You can take steps to stop the worry.

 

1. Get Moving

 

Any form of physical exercise that you can focus on will also take your mind away from worry. This can be a walk in a park, a game of basketball, or even hula hooping with your kids. The important aspect of moving is to focus on how your body feels—the feel of your legs and feet stabilizing you on a dirt path in the woods or your hips swiveling to keep a hoop around your waist. These can help ease worry in your mind and the physical side effects of worry that plague your body, such as muscle tension.

 

2. Yoga or Tai Chi

 

These forms of exercise help you to focus on your breath and movements in a manner that forces you to use all your intention on the practice. Therefore, leaving behind your worry, even if just for a short time.

 

3. Mediate

 

Meditation is the practice of focusing on your body in its current state. Your breath, how you feel, and whatever else a guided meditation can take you through. Meditation also teaches you to acknowledge interruptions or sporadic thoughts, but then to move your mind back to meditation practice. This training can help you not to relent to worry cycles in everyday life.

 

4. Progressive Muscle Relaxation

 

This practice calls for you to tense and then relax specific muscles in your body. Doing this can take deep concentration as you flex muscles, you may not be used to flexing, and then expending equal concentration to relax that muscle.

 

5. Deep Breathing Exercises

 

Deep breathing exercises can help lower your heart rate and focus on your body. You can find an array of these exercises online, or you can simply sit still and breathe deeply through your nose, hold the breath for a five-count, and then slowly release the breath for ten counts. Bonus points if you use a timer and work on lengthening your exhalations.

 

When worry seems to be attacking from all sides, take time to explore these steps, and interrupt the worry. Sometimes getting out of your own head for just a few moments can help you gain perspective.