Dealing with anxiety can feel like a daunting task. But you can raise the bar for your life without medication says licensed mental health counselor and wellness coach Jill Sylvester.  It’s just a matter of deciding – truly deciding – you want to and then taking the right steps.

Jill maps out in her new book Trust Your Intuition: 100 Ways to Transform Anxiety and Depression for Stronger Mental Health, Jill recommends the following simple actions whose results you’ll see quickly if you stick with them:

 

Get up early

Take even just an extra five minutes in the morning to clear your mind and start each day with intention. Choose an activity that feels right, whether a walk outdoors, a yoga pose or meditation.

 

List 3 things you’re grateful for every morning

Use a journal, or make a mental note. By stating what you feel grateful for, you rise above the negative chatter in your mind.

 

Take an afternoon break

Breaks allow you to hit the pause button, helping you manage your emotions so they don’t get the better of you. Every afternoon, go out for a coffee. Or stretch, walk or do whatever else helps you refresh.

 

Schedule regular mental health days

Days off nourish you like breaks. To make sure they happen, schedule monthly mental health days—a day to look forward to, in order to rest and refuel.

 

Indulge in Comfort Food Once in a While

Sometimes we need to indulge in comfort food as a way of making ourselves feel nurtured and cared for. But make sure the food truly brings comfort.  Two bags of chips usually does not.

 

Trust your intuition

Recall that feeling of this is a definite yes, do that, go on that retreat, make that call, risk looking foolish. Don’t doubt these feelings: they are signs pointing you in the right direction.