The 8 Daily Actions to Reduce Anxiety

Your Daily Maintenance Plan

This is your daily action plan, a summary of eight key points you should practice to maintain your progress.

By integrating these actions into your routine, you ensure that you continue to build the neural pathways of calm and well-being.

Think of this list as a maintenance program for your mind, designed to sustainably reduce anxiety.

Stop Obsessive Thinking with RAFT

The first and most important daily action is to use the RAFT method to stop the cycle of obsessive thinking.

Remember the four steps: Acknowledge your thoughts, Accept them without a fight, Float above them, and Give them Time to Pass.

This technique is the central tool of your recovery and you must consistently apply it to dismantle the engine of anxiety.

Challenge Negative Thoughts

Whenever you hear the voice of your inner critic, you must challenge those negative thoughts with your Loving Father.

Don't let self-criticism dominate you; Use an inner voice that is compassionate, fair, and supportive.

Remember, you have the power to choose which voice to nurture, so consciously empower your more compassionate side.

Anchoring in the Present Moment

To break out of the loop of future worries, bring your attention to the now and ask yourself, "What problem do I have right now?"

You will realize that, in the present moment and in the absence of a real emergency, you don't have a problem.

This simple question anchors you in reality and shows you that most of your suffering is imaginary.

Practicing Mindfulness Through Breathing

Incorporate several breaks into your day to practice mindfulness, focusing your attention solely on the rhythm of your breathing.

You don't need a lot of time; A few minutes of mindful breathing can significantly calm your nervous system.

This practice helps you center and tune out mental noise, providing a much-needed reset during the day.

Develop a Habit of Gratitude

Practice the habit of gratitude, deliberately focusing your mind on the good things you do have in your life.

Instead of obsessing over what you're missing or what could go wrong, be grateful for what is working well.

This shift in perspective from lack to abundance is a very powerful way to counteract the negativity of anxiety.

Engaging with Your Inner Child

Set aside time each day to engage with your inner child through journaling, using non-dominant writing.

Allow that vulnerable part of you to express itself without judgment and respond with the love of your compassionate Parent.

This engagement It is essential to be able to heal the wounds of the past that continue to feed your anxiety in the present.

Allowing the Release of Emotions

Stop repressing your emotions and allow yourself to feel them so they can be released once and for all.

If you need to feel anger, sadness, or fear, create a safe space for those emotions to come out without harming you.

Remember that emoti