by Tony Gjokaj March 09, 2022 4 min read

A few days ago, I was feeling anxious.

So many people are rooting for my business to succeed — not just from a community perspective, but from a business one as well.

One of my mentors wants me to win SO BADLY because he sees the vision of my brand.

That puts a big responsibility on my shoulders, and that’s where my anxiety kicked in.

I asked myself: “Am I the man for the job?”

And when that comes, here’s what I will do.

You can watch my video on this topic here.

I. Write.

If you’re on Medium, you know that writing is very therapeutic.

It allows us to really be creatives and embark on a journey that is mentally invigorating.

Writing regularly has helped me so much in expressing myself and also helping others on their journey.

Outside of Medium, I will journal my thoughts about what’s making me anxious. This has been a very insightful process, as I discover the true problem and come up with a solution as a result.

Write and journal. They can be powerful anti-anxiety tools.

II. Tasks.

Outside of writing, I will go and handle some errands or do tasks that need to be done.

Sometimes the stuff we brush aside like a car wash, oil changes, cleaning your home, and more.

But these things can be exactly what we need at this moment in time.

Getting these things done will put a feeling of relief on us, by getting rid of the clutter, or handling things that have been pushed aside for far too long.

While these things are the last on our minds in general, they should be one of the first when you’re having a super anxious day.

III. Learn.

You can never go wrong with reading an informative book, watching a video to learn a new skill, and more. 

The pursuit of continuous learning is essential here because it can be exactly what we need to stop being lost in our anxious thoughts.

IV. Build A Daily Routine.

If you read my post on the Morning Happiness Routine, this is what I am referring to.

Create a Morning Routine that destresses and excites you about the day.

From our post, it is the following:

  • A Daily Meditation Read.
  • Breathing Exercises.
  • Journaling or Writing Exercise.
  • 10–15 Minute Physical Activity.

These things done first thing in the morning can set the tone for an incredible morning.

V. Supplements.

Supplementation can be used as an on-the-go way to manage stress and anxiety.

Here are a few I recommend:

  • Ashwagandha.An adaptogenic herb that can provide anxiety relief through consistent use. I would recommend having over 300mg of Ashwagandha.
  • Fish Oil (Omega-3's).Fish Oils containEPA, which has been shown to help with a variety of things like depression and anxiety. I would recommend having at least 1000mg of EPA.
  • L-Theanine. Found in Green Tea, L-Theanine helps reduce anxiety and provides a calming effect. If you supplement with it instead, I would recommend having ~200mg of L-Theanine.
  • Lemon Balm (Melissa Officinalis).This is a herb/tea that helps promote calmness. I recommend using this before bed because, for some people, it has a sedative-like effect.

There are plenty more that have helped people like valerian root and kava, but I’ve personally found these to be the most helpful for me.

If you have anxiety before bed, consider supplementing with a sleep supplement that has L-Theanine (separate from the caffeine found in green tea), and Lemon Balm.
These two together can synergistically help to reduce anxiety before bed.
In fact, we made a sleep supplement like this. 
You can get yours here.

VI. Exercise.

This is a given if you know what I write about.

Exercise has helped my depression and anxiety the most.

Today, it keeps these things at bay as a preventative.

With exercise, you can learn something new and get fit while doing it.

For example, I have been getting very proficient at practicing handstands.

If you told my overweight and suicidal self of the past that he would be able to do handstands, he would laugh.

Find something that excites you through exercise, and take it one step at a time. 

Pretty soon, you won’t recognize yourself physically or mentally.

Movement Relieves Anxiety.

I have constantly been reminded that movement or momentum helps with everything.

Most anxiety is a worry about the future.

And sometimes the relief for that is to work towards something in the present moment.

This is not necessarily a distraction.

It is progress.

And I believe that in movement, in progress, we can find happiness.

We need to keep striving to move, to progress, whether physically or mentally.

Thank you for reading. 

If you need help on your journey, don’t hesitate to get in contact with me through our Instagram.

Until next time!


Tony Gjokaj
Tony Gjokaj

Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.



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