7 mind games that can help you cope with anxiety and stress

Ever found yourself feeling overwhelmed by the relentless stress and anxiety of modern life? 

…who hasn’t, right?

I’d go as far as to say finding ways to reduce stress and anxiety has never been more important. 

I’ve never been one for meditation or breathing techniques, though. Admittedly, it’s possible I’ve not given them enough.

However, through some tough times in my career and personal life, I’ve found certain techniques that have genuinely made a difference. 

They are tools that have provided real, tangible help when I needed it most.

Today, I share them in the hope that they also help you.

Let’s get to it.

1) Gratitude journaling

For the longest time, anxiety was a constant companion in my life, a shadow that followed me everywhere. 

It wasn’t until I took a moment to truly realize what I had that this began to change. How did I achieve this shift in perspective? 

Gratitude journaling. 

I know it sounds a bit new age, but it’s so impactful. Studies have shown that a “single act of thoughtful gratitude” results in an instant 35% reduction in depressive symptoms and that regularly practicing gratitude can reduce feelings of stress and anxiety. 

So how do we do this? 

It simply involves regularly writing down things for which we are grateful. This refocuses the mind from the stressors and negativities that cloud our daily lives to the positive aspects that we often overlook. 

It’s about acknowledging the good, no matter how small or insignificant it may seem.

And yes, amidst the chaos, there’s always something to be thankful for.

2) Worst case scenario visualization

When dealing with anxiety and stress, visualizing the worst-case scenario sounds counterintuitive, right? 

It does. But it can be incredibly helpful. 

Known as “Premeditatio Malorum,” it’s an ancient Stoic practice that involves contemplating potential negative outcomes, not to dwell on them, but to prepare oneself for handling them effectively should they arise.

When I was starting my own business, the uncertainty and potential for failure were immense sources of stress. I was drowning. 

At the time, I discovered this practice and decided to give it a shot.  I began asking myself, “What’s the worst that can happen?” and “How would I cope if it did?” 

What did these questions do?

They allowed me to face my fears head-on, and, in the end, I’d realize that even the worst-case scenarios were not only manageable but also often less catastrophic than my anxiety led me to believe.

This practice of confronting fears rather than avoiding them helped me build resilience and mental fortitude. It prepared me to handle challenges with a clearer mind and a more practical approach. 

It might do the same for you. 

3) Cognitive reframing

Have you ever caught yourself stuck in a spiral of negative thoughts, unable to see a way out? 

Enter cognitive reframing.

As Very Well Mind defines it, “Cognitive reframing is a technique used to shift your mindset so you’re able to look at a situation, person, or relationship from a slightly different perspective.” 

In simpler terms, it’s about transforming negative thoughts into positive ones.

It isn’t about denying the reality of a situation but about finding a more positive and productive way to view it. For example, instead of seeing a setback as a failure, reframing allows us to view it as a learning experience, a stepping stone to success. 

Thomas Edison’s famous quote, “I have not failed. I’ve just found 10,000 ways that won’t work,” perfectly encapsulates the essence of this. He was looking at falls not as defeats but as lessons.

Could you be taking a page from Edison’s book with regard to stressful situations in your own life?

By reframing our mindset, we can all transform our approach to stress and anxiety, turning our struggles into sources of strength.

4) Success visualization

While it’s important to prepare for challenges, it’s equally important, as far as I have experience, to envision positive outcomes. 

This method, often employed by athletes, involves picturing yourself succeeding in whatever endeavor you are pursuing.

Picture a sprinter at the starting blocks, eyes closed, mentally running the perfect race before it even begins. This isn’t just idle daydreaming; it’s a strategic exercise in mental preparation. 

By visualizing success, athletes condition their minds and bodies to perform at their peak. They see themselves crossing the finish line, feeling the euphoria of achievement, and in doing so, they prime themselves to make it a reality.

The benefits of this practice extend far beyond the realm of sports. Visualizing successful outcomes can reduce anxiety, and improve focus. 

It’s about creating a positive mental blueprint; when you’ve repeatedly seen yourself succeed in your mind’s eye, the path to actual success becomes more tangible and achievable. 

5) Bigger picture thinking

Have you ever stopped to consider how your daily stressors compare to the vastness of the universe? 

I know that sounds dramatic. But putting our worries and challenges into context can be a game-changer in terms of reducing stress. 

Think about it – in the grand scheme of things, your daily troubles are likely insignificant. This isn’t to diminish the real impact of these stressors but rather to offer a different point from which to view them. 

Personally, adopting this perspective has been transformative. Whenever I’ve felt overwhelmed by personal or professional challenges, stepping back and contemplating the bigger picture has helped me to relax and reduce my anxiety. 

While our problems are real and valid, they are also just one small part of a vast world. People have had stress since the beginning of time; we are no different, and anxiety is not unique to you or me. 

Not to mention, our own worries probably pale in comparison to the challenges people throughout history endured and many still endure today. 

This realization has led to a more grounded, stress-resilient mindset, allowing me to approach life’s challenges with a calmer, more composed attitude.

6) The ‘why game’

Have you ever paused to question the real reasons behind your stress and anxiety? 

This is where the introspective ‘Why Game’ comes into play.

The process is straightforward: whenever you feel stressed or anxious, you start by asking yourself ‘why.’ Why am I feeling this way? 

Then, based on your answer, you ask ‘why’ again, digging deeper into the underlying reasons and beliefs. This questioning can be repeated several times, peeling back the layers of your emotions and thoughts until you reach the core issue.

Understanding the deeper ‘why’ behind our feelings of stress and anxiety can allow us to find solutions that address the root of the problem rather than just its symptoms.

Case in point: there was a time when I found myself constantly stressed about meeting work deadlines. Using the ‘Why Game’, I asked myself why these deadlines made me so anxious. 

It led me to realize that my fear wasn’t about the work itself, but a deeper worry about letting others down and damaging my professional reputation. This revelation was eye-opening. 

It allowed me to address my fear of failure and perception in the workplace, ultimately helping me develop a more balanced and healthy approach to work.

7) Asking yourself, “what can I control?”

How often do we find ourselves grappling with anxiety stemming from a feeling of helplessness or lack of control? 

This sense of uncertainty, especially in the face of unpredictable world events, can be a significant contributor to anxiety, as noted in a WebMD post. 

So, do what we do?

As far as I have learned, the key to navigating through this turbulence lies in a timeless Stoic principle: focusing on what we can control. The Stoic philosopher Epictetus eloquently stated:

 “The chief task in life is simply this: to identify and separate matters so that I can say clearly to myself which are externals not under my control and which have to do with the choices I actually control. Where then do I look for good and evil? Not to uncontrollable externals, but within myself to the choices that are my own…”

Yes, “The chief task.” 

This wisdom urges us to distinguish between what is in our power and what is not. It’s about recognizing that while we cannot control external events, we do have control over our reactions and responses. 

This understanding can be incredibly liberating and empowering, shedding light on a path through the anxiety and stress that come with uncertainty.

By asking ourselves, “What can I control?” we shift our focus from external chaos to internal stability. This shift allows us to take actionable steps in areas where we have influence, thereby reducing feelings of helplessness and anxiety. 

It’s a reminder to focus our energy where it can actually make a difference, leading to more effective problem-solving and a greater sense of peace.

The bottom line

These simple mind games have empowered me to navigate life’s challenges with greater ease and resilience. 

They might just help you to do the same. 

I encourage you to experiment with these methods, finding the ones that resonate most with your personal experiences and mindset.

The journey towards managing stress and anxiety is deeply personal, and what works for one may not work for another. It’s about discovering your path to mental well-being.

Until next time.