7 things highly successful people do to alleviate stress and anxiety, says psychology

For years, I grappled with the stress and anxiety that seemed to be an inseparable part of the road to success.

And the desire to achieve success without compromising my mental health.

My lowest point came a few years back. Stress and anxiety were my constant companions.

Back then, I was juggling multiple roles and responsibilities. I was constantly under pressure, dealing with sleepless nights, and living with a mind that just wouldn’t slow down.

It felt like my life was a never-ending treadmill of stress. I was successful, yes, but at what cost?

But then I stumbled upon these 7 psychological strategies that highly successful people use to alleviate stress and anxiety. And let me tell you, they worked wonders for me.

In this article, I’m going to share these strategies with you. Here’s hoping they can help you as much as they helped me.

So, let’s dive in.

1) Embrace the power of meditation

The first strategy that highly successful people use to manage stress and anxiety is meditation.

It might sound too simple or perhaps a bit ‘new age’, but trust me, as a psychology enthusiast, I can assure you that its impact is unparalleled.

Meditation provides a respite from the constant hustle, a break from the never-ending whirlwind of thoughts and worries. It’s like taking your brain to a serene, quiet beach while the world outside continues to spin.

Successful people understand that a calm mind is a productive mind. They dedicate time each day to meditate, to simply sit and breathe, to let their thoughts come and go without judgment.

The beauty of meditation is that it doesn’t require any special equipment or location.

All you need is a quiet spot and a few minutes. Close your eyes, focus on your breath, and let your thoughts drift away.

If you’re new to meditation, start small: just 5 minutes per day can make a difference. As your mind wanders (and it will), gently guide it back to your breath.

This was the first step I took to reclaim control over my stress and anxiety. And trust me, it can be yours too.

2) Practice gratitude daily

This might sound cliché, but the second strategy that changed my life is practicing gratitude daily.

At the height of my stress levels, I would often focus on everything that was going wrong or could go wrong. This constant worry only fueled my anxiety.

That’s when I decided to start a gratitude journal.

Each day, I would write down three things I was grateful for. Sometimes they were big things – like a successful project completion – but more often they were small – a peaceful morning coffee, a kind gesture from a stranger, a beautiful sunset.

This simple act of acknowledging the good in my life shifted my focus from what was wrong to what was right. Slowly but surely, I began to feel less anxious and more at peace with my life.

And it’s now an integral part of my daily routine.

3) Regular exercise

I used to think that I was too busy to work out. I’d tell myself that every minute I spent exercising was a minute I could have spent working, being productive, getting ahead.

But all I was really doing was piling on more stress and anxiety.

Then, I decided to swap my morning coffee for a morning jog. Initially, it was tough. My body protested, my mind kept thinking about the work emails waiting for me. But I persevered.

Slowly, I started noticing changes.

I was less irritable, my sleep improved, and my mind seemed clearer. The physical exhaustion from exercise seemed to drain away the mental exhaustion of stress.

Exercise became my non-negotiable self-care routine – the one thing I did every day for myself and nobody else.

Remember, it doesn’t have to be a high-intensity workout or a marathon training program. A simple walk in the park, a quick swim or even some yoga stretches can do wonders for your mental health.

For me, regular exercise wasn’t just about keeping fit physically; it became my primary stress-buster, my go-to anxiety relief strategy.

4) Maintain social connections

The fourth strategy is all about maintaining strong, positive social connections.

And yes, this includes times when you’re drowning in work and barely have a moment to breathe.

I used to think that success meant sacrifice and often, the first thing I would sacrifice was my social life. But then I came across a study from the University of North Carolina which found that social connections can help reduce stress and improve our overall mental health.

So, I started making small changes. I made time for family dinners, caught up with old friends over coffee, and even joined a local book club.

And you know what?

It worked. Spending time with loved ones gave me a much-needed break from my work-focused mindset. It reminded me that there’s more to life than just work and success.

This doesn’t mean you need to be the life of the party or spend every waking hour socializing. But do make time for meaningful connections in your life.

Maintaining social connections can be a powerful tool in your stress management toolkit. After all, as the UNC study shows, we are social creatures and we thrive when we feel connected to others.

5) Learn to say “No”

I used to be a chronic ‘Yes’ man.

I’d take on every project, accept every invitation and try to please everyone around me. I thought it was the path to success. But all it really did was leave me stressed out and stretched too thin.

Then, I realized that every time I said ‘Yes’ to something I didn’t want to do or didn’t have time for, I was actually saying ‘No’ to something else that mattered more – like my health, my peace of mind, or my loved ones.

Learning to say ‘No’ is about setting boundaries and prioritizing your time and energy. It’s about knowing your limits and respecting them.

Remember, it’s okay to decline an invitation or a request if it’s going to add unnecessary stress to your life. Saying ‘No’ doesn’t make you a bad person – it makes you a smart one.

Learning to say ‘No’ was a tough but necessary step in managing my stress levels. It freed up my time, reduced my stress, and made me happier in the long run.

And trust me, it can do the same for you.

6) Cultivate a positive mindset

The sixth strategy is about cultivating a positive mindset, even in the face of adversity.

I used to be quite pessimistic. Whenever I faced a challenge, my mind would immediately jump to the worst-case scenario. This negativity only added to my stress and anxiety.

Then, I came across a quote from the renowned psychologist Dr. Martin Seligman: “Optimism is invaluable for the meaningful life. With a firm belief in a positive future, you can throw yourself into the service of that which is larger than you are.”

Inspired by this, I started working on changing my mindset. When faced with a problem, instead of thinking “Why is this happening to me?”, I started asking “What can I learn from this?”

I also began starting each day by setting a positive intention or goal. This simple act helped me approach each day with a sense of purpose and positivity.

Cultivating a positive mindset is not about denying reality or ignoring problems. It’s about choosing to believe that you can handle whatever comes your way and learning to see challenges as opportunities for growth.

This shift in mindset made a significant difference in my stress levels. And if it worked for me, it can work for you too.

7) Schedule ‘worry time’

Now, this final strategy might sound counterintuitive, but hear me out: schedule ‘worry time’.

Yes, you read it right. I was as skeptical as you probably are right now when I first came across this concept. But desperate times call for desperate measures, so I decided to give it a go.

Here’s how it works: instead of worrying all day about different things, set aside a specific time in your day to worry. It could be just 15-20 minutes in the evening. During this time, allow yourself to worry about whatever is bothering you.

What happened for me was that whenever I started to worry during the day, I would remind myself that it wasn’t my scheduled ‘worry time’ and I was able to push the worry aside.

Then, when it came to my actual ‘worry time’, most of the things I was supposed to worry about didn’t seem as overwhelming or even worth worrying about.

As odd as it may sound, scheduling ‘worry time’ can actually help contain anxiety and stress. It helps you realize that most of our worries are not as big as they seem when you give them undivided attention.

So why not give it a try?

Schedule a ‘worry time’ for yourself for a week and see how it works for you. You might just be surprised at the results.

Conclusion

And there you have it – 7 strategies that highly successful people use to manage stress and anxiety.

Remember, it’s not about being perfect or doing all of these at once. It’s about making small, consistent changes that add up over time.

Start with one strategy that resonates with you. Give it a try for a week or two.

Notice the difference it makes in your stress levels, your mood, and your overall mental wellbeing. Then, when you’re ready, add another strategy into the mix.

The journey to managing stress and anxiety is a marathon, not a sprint. It’s about progress, not perfection.

So take it one step at a time, be patient with yourself, and remember: you’re stronger than you think, and you’ve got this!