Trans4mind Home Page
Trans4mind Companies


Uniquely based on empowering personal development, supported by personal trainers, Trans4mind Training's online interactive video workshops meet the need to find new and innovative ways to prosper in a fast-changing business world. YOU can bring this life-changing training to the workplace - and be well paid. No previous experience necessary!

Learn more & get started...

7 Easy Things You Can Do Every Day to Reduce Anxiety


By Elliot Caleira

Anxiety is the number one mental health concern, with studies showing that approximately 40 million people in the U.S. having some symptoms of anxiety. Anxiety can be the emotional kind, which may include feelings of apprehension and worry, but it can also become physically uncomfortable, with symptoms like shortness of breath and a pounding heart. Luckily, anxiety is extremely treatable. The trick is to create a lifestyle that makes keeping anxiety and stress away a top priority. The following tips are easy to incorporate into your life with just a little bit of motivation and dedication.

  1. Meditate
    Meditation tops many lists of how to reduce anxiety for one reason: It works. Scientific studies have shown that a person's brain stem neurons fire together during meditation, which leads to an instant calming effect. Meditating for just a few minutes does amazing things for the body and mind. There are a ton of meditation videos, apps, and books online to get you started.
  2. Do Yoga
    Part of what makes yoga popular as an anxiety-reducer is that like meditation, yoga involves controlled breathing. You can find yoga videos online that run anywhere from 3 minutes to an hour or more, depending on your level of fitness and previous experience.
  3. Clean
    Research shows that having a messy workspace or living space can lead to excessive stress. Dedicating some time every day to tidying your space makes all the difference because your body and mind will instantly feel calmer once the physical chaos is removed. Make sure you use eco-friendly or all-natural products like green carpet cleaning solutions or vinegar for cleaning windows to ensure no unnecessary toxins are introduced to your environment.
  4. Be Mindful
    Mindfulness is a process in which a person brings their attention to the immediate present. Oftentimes, anxiety is due to repetitious thoughts of the past or extreme dread and nervousness about the future. Practicing mindfulness helps train the brain to stay in the now. Being purposely mindful for a few minutes each day helps alleviate everyday anxiety. Go outside and breathe the fresh air. Hold a rock in your hand and concentrate on the feel of the rock. Feel your feet's connection with the ground. Remind yourself that you are here right now and that you are safe.
  5. Practice Gratitude
    Being grateful has been linked to having less stress, less anxiety, more happiness, and even a healthier heart. An easy way to practice gratitude is to start or end every day by either writing down or verbalizing the things you're grateful for. Whether it's a roof over your head, friends and family, or just being alive, there's always something that every one of us can be grateful for.
  6. Sleep
    Getting enough sleep at night is a crucial part of a good mental health care routine, and yet it's often hard for those with anxiety to sleep well at night. You can download insomnia apps on your phone, read a book, or listen to meditative music to get to sleep and there are also many natural remedies on the web so you can make sure you get a good 8 hours at night.
  7. Eat Well
    Caffeine is one of the worst things to add to the mix when you're dealing with anxiety, and it's extra important to not drink anything with caffeine a few hours before bedtime. Chamomile and green tea have calming properties, as do other natural remedies for anxiety like foods with omega-3 fatty acids. See this comprehensive resource - The Top 20 Anti Anxiety Foods over at Balance Me Beautiful.

Many types of anxiety can be easily managed with just a few changes to your daily routine. Making time to ease anxious thought will do wonders for your whole well-being. Take a deep breath, make a list of things to do to help your anxiety, and remember to see a doctor if you need more help.

Elliot Caleira is a freelance writer in the self-mastery and health and wellness spaces. When he's not writing you'll find him cooking or teaching Portuguese classes. More articles by Elliot.
More Emotional Intelligence articles

Good info on many topics:
Submit your own article

Tools for Transformation

personal development
Trans4mind offers its visitors a huge range of complimentary personal development resources for self-directed education and transformation of the whole person...
Introduction to our Tools for Transformation. We aim to open up the mind to new ideas, new challenges and new solutions - to think differently and be creative.
Describes all the contents of
Here are our favorite quotes. The best quotes distill powerful wisdom into a few words and can make a real difference to our perception and understanding. Including:
Life  Purpose, Spiritual  Awareness, Success and Abundance, Wisdom from the Heart, Happiness and Wellbeing, Communication & Relationships, Motivation and Leadership, Parenting and Education, Emotional Intelligence, Transitions in Life, Social Community, Quirky Quotes, Creativity, Proverbs, Humor - and many further topics in the Wisdom from the Heart section.
Articles by Peter Shepherd and Wallace Huey. Imagine if the values of the heart could be brought into our families, communities, charities, organizations and businesses... what kind of a world would this create?
Audios by Peter Shepherd, focused on key personal development topics, to help advance your personal growth.
A free meditation program to help you experience the state of unconditional love - key to lasting joy and fulfillment in your life.
Become more clear about your own identity, what you want in life - your life vision - and how to manifest your full potential.
If we do actually have a soul, then where does it go after death? Near-death experiences provide convincing answers.
Check out our fascinating collection of complete books for you to read online, including Peter Shepherd’s Transforming the Mind, which created the foundation of this site back in 1997.
Over 250 PDFs to freely download covering many personal development topics - and including the range of Trans4mind publications.
Free personality test based on the Eysenck Personality Questionnaire. See yourself as others may see you, in a more objective light, so you can know yourself better.
Watch our selection of over 400 personal development videos by top experts, offering many insights about mind, body and spirit.
Our site is expansive, including loads of helpful resources. See what else we have.

Check out the menus on the top of every page too!

Hypnosis Downloads

Support your personal development with these popular and effective hypnosis downloads...

This is our selection of favorites, but there's a session for every need! Choose from over 800 Hypnosis Downloads...
Search now on an issue that interests or concerns you...

View all the Hypnosis Downloads here

Copyright © 1997-2018 Trans4mind Ltd
Terms of Use & Privacy Policy       Email Webmaster