Many studies have asked participants to write letters of thanks, or to list the positive things in their lives, and then measured the effects of those acts.

The results suggest that performing these types of activities provides mental health benefits — reducing symptoms of depression and anxiety, increasing self-esteem and improving satisfaction with daily life. 

Want to give it a shot? Here’s a list of 100 gratitude prompts linked in the article. This will keep you busy…and maybe a little less anxious.

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[M]anaging stress may be more useful than banishing it. According to the Yerkes-Dodson Law, a theory that originated in the early 20th century from experiments on mice, increasing amounts of cognitive arousal, or stress, can improve performance — but only up to a certain point. The theory, represented by a curve shaped like a mountain, shows that after the curve peaks, greater levels of stress cause performance to suffer.

When anxiety is turned up too high, Dr. Suzuki added, it tends to become less useful. The first step in taming anxiety that holds you back is to recognize when you’re feeling overly anxious and try to dial it down.

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Reading is generally a good way to get some distance from whatever’s eating you at any given moment. Unless you’re reading about what’s getting you wound up.

Here are a few collections of recommended books about anxiety and potentially helpful for anxiety relief.

6 Great Books to Read if You Have Anxiety (the Cut)

13 Books That Shine a Light on Anxiety (Healthline)

15 Best Books on Overcoming Anxiety and Social Phobia (Develop Good Habits)

And here’s Amazon’s list of current anxiety disorder-related bestsellers.

Good reading to you.

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Consciously changing the way you breathe appears to send a signal to the brain to adjust the parasympathetic branch of the nervous system, which can slow heart rate and digestion and promote feelings of calm as well as the sympathetic system, which controls the release of stress hormones like cortisol.

Many maladies, such as anxiety and depression, are aggravated or triggered by stress. “I have seen patients transformed by adopting regular breathing practices.”

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One way to reduce anxiety is to look at the big picture. What’s giving you trouble? (Relationships, work, family, old habits, old attitudes…) What power, if any, do you have to change those things? One way that therapy can often help is by questioning long-held beliefs about what can and can’t be changed. You can ask those questions of  yourself when completing this New Year’s Resolution Worksheet. The worksheet’s just a few pages long, but can be really useful in helping you focus on things you wish were different in your life and the steps it may take to make changes happen. Give it a try. Let us know how it goes!

Wishing you a great, less-anxious year ahead!

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• Take a time-out. Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head.
• Eat well-balanced meals. Do not skip any meals. Do keep healthful, energy-boosting snacks on hand.
• Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks.
• Get enough sleep. When stressed, your body needs additional sleep and rest.
• Exercise daily to help you feel good and maintain your health. Check out the fitness tips below.
• Take deep breaths. Inhale and exhale slowly.
• Count to 10 slowly. Repeat, and count to 20 if necessary.
• Do your best. Instead of aiming for perfection, which isn’t possible, be proud of however close you get.
• Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think?
• Welcome humor. A good laugh goes a long way.
• Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.
• Get involved. Volunteer or find another way to be active in your community, which creates a support network and gives you a break from everyday stress.
• Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and look for a pattern.
• Talk to someone. Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a physician or therapist for professional help.

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The problem with our quest for happiness is that, apparently, it’s making us miserable. After some idle Googling, her suspicions are confirmed. Various clever studies by psychologists at the University of California, Berkeley, show that “paradoxically, the more people valued and were encouraged to value happiness as a separate life goal, the less happy they were.” When it comes to emotional temperament, America is the clumsy suitor of nations. We yearn and obsess and plot new elaborate strategies as the object of our desire shrinks ever farther away.

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This “study” (with only three subjects!) indicates yoga may help with symptoms of generalized anxiety disorder. It’s not the first. You can run your own one-person study if you are struggling with GAD. Try some yoga and see what result you get. Might help!

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Along with the very useful emotion of fear, anxiety has been “largely responsible for the survival of the species,” he says. Sensing future dangers and figuring out what to do about them is hugely valuable, survival-wise. The clan with no one worrying about fermenting enough fish for winter was the one that didn’t make it to spring. “People will accomplish more, perform better, will act in more appropriate and fruitful ways for having been anxious”….

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Having trouble sleeping? You’re not alone. Here’s an essay from Pagan Kennedy about her insomnia and efforts to overcome it. One possibly valuable tip: tune in to tune out. Listening to something diverting but not terribly interesting can help you let go of being awake. The Sleep with Me Podcast fits the bill, because that’s what it’s designed for. It’s “the podcast that puts you to sleep. A lulling, droning, boring bedtime story to distract your racing mind.”

See what you think. Sweet dreams!

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