twelve Powerful Ways to Reduce and Calm Your Anxiety
Nowadays I want to share 12 ideas that have been really useful for me personally to calm my nervousness in everyday life.
Because if you’re anything like me you have been there many times.
You’re sitting inside a waiting room. Or just waiting around somewhere.
Shortly it will begin.
Your leg is beginning to shake nervously. Your hands are starting to sweat and maybe the mouth area feels a bit dry.
Your thoughts are becoming cluttered, it is hard to focus and also to think as clearly while you usually do.
Maybe you have an important test at school. A job interview. An appointment with your doctor or dentist.
A date that you are looking towards but at the same time you are afraid to make a fool of your self on.
No matter what it may be it is making you anxious.
Now, these types of self-help tips are just for relieving low or moderate levels of anxiety. They are not meant for anxiety attacks or anything that serious.
I know nothing about such things and might recommend that you seek professional help in such situations.
1 . Breathe.
Sit down, within a quiet place if possible.
Breathe a little much deeper than usual and do it with your belly and not together with your chest.
Just for a minute or two focus on only the atmosphere going in and out of your nostrils. Nothing else.
This can calm your mind and body down.
And it will bring your attention to the present moment instead of this being lost in overthinking scary, future scenarios or bad memories from the previous.
second . Get good knowledge.
Dispel the particular clouds of uncertainty and vague fears by researching what you have anxiety regarding.
By speaking with people who have done what you are usually about to do or need to do – or by reading what they have written – you can build a more realistic roadmap with both positives and negatives showing how things are likely to go.
And learn how to improve in the area that gives you stress and anxiety.
Do research at the best ways to become much better at and less anxious when – for instance – doing public speaking, job selection interviews or presentations at work or in school.
3. Do a quick workout.
I like to lift heavy weights for about 30 minutes when I feel concerned, stressed or anxious.
It makes me feel stronger both in mind and body. It releases inner tensions and relaxes me.
Others go out for a quick run, walk or bicycle ride when they feel stressed.
Find a way in order to exercise that fits you and lets you reap these benefits and counteract anxiety.
4. Focus on something else.
Sometimes it is more helpful to just redirect your mind instead of considering what creates your current anxiety.
Especially if you have no control over the situation that causes the particular anxiety like for example an upcoming visit with your doctor or the dentist.
So focus your attention somewhere else for a while and refresh it with something good.
Watch a couple of episodes of your favorite sit-com or TV-series. Browse your preferred social media feeds. Have soothing or upbeat evening along with friends.
Take a step that takes your mind from the situation that causes anxiety, even if it is just for a few hours.
After that recharge not only will you likely feel better but you will also be in a better headspace and at a higher energy level to handle and think about the anxious situation.
5. Do not forget to eat.
When I forget to eat due to the fact I am stressed and stressed then that only has a tendency to worsen my state of mind.
It becomes harder to think clearly and negative scenarios more easily pop up in my thoughts.
So even if you don’t feel that hungry keep an eye on the clock and if you may be running low on gas.
6. Change your focus to what that you can do right now.
When you ask yourself questions which make you feel powerless or like things will only get worse plus worse then you take away your own personal power.
Encourage yourself by instead asking yourself:
What is one small thing I can do to improve upon this situation these days?
Write that question down and write down ideas answers for a few minutes. After that take action on one of the answers you find.
It doesn’t have to be a big activity, just one small step forward. And when you are done with it then get another one.
This particular movement forward will make you really feel like you are starting to restore control over your life again, it can make you feel at least a bit more assured and it, in my experience, tends to reduce the anxiety.
7. Question your worries and anxiety.
Look to your own previous and ask yourself:
How many situations that I are anxious about in the past have got turned out to be exaggerations or me personally making a mountain out of a molehill in my mind?
Question your anxiousness and worries instead of letting them roam freely.
8. Remember: You might have handled tough situations during the past.
When you are standing in the middle of anxiety plus fear bubbling up inside then it is easy to get drawn down with it.
To lose faith in your self and your abilities.
When that happens focus on your breathing first to calm and clear your mind. Then look to the past for a bit of strength and confidence in what you can do.
Carrying this out helps me to go through feeling powerless to feeling like I am standing on harder ground again.
9. Let the sensation in to let it go.
Sometimes an anxious feeling can feel sticky and vague.
You don’t know where it is coming from or what is causing it. It can be hard to get rid of.
A bit of a good odd solution that has worked well well for me in such situations is this:
When you feel a negative feeling then allow and accept that will feeling. Don’t try to maintain it out. Don’t try to combat it.
Even though many of us have learned to do individuals two things to negative emotions throughout life.
Instead, this time, just let it in and observe the sensation in your mind and body with no judging it.
If you let it in and observe it for a couple of a few minutes something wonderful happens.
First it may really feel uncomfortable and more intense.
But then the feeling manages to lose power. It weakens.
Often to the point that it just vanishes. Or so you are able to let it go without much effort.
Because when you take the feeling and let it in you stop feeding it with more energy (as you should when you tried your toughest to keep it out or to combat it).
10. Let it out in to the light.
When you keep something inside you then your head can become a good echo chamber that magnifies and doubles the panic and fear in a situation.
So let it away instead.
Talk to someone close to you about the situation at hand. Just venting to someone who will listen can help you to get a more grounded view on what’s happening.
Or the two of you can talk about it and help you to claim back your power by making a small, initial plan for how you can reduce the anxiety about this situation through some kind of action.
11. Stay in the present moment.
Anxiety is often a fear of something you think will happen in upcoming.
One way to reduce that anxiety is to merely stay with your attention in our moment as much as you can.
Perhaps you make a small plan in advance to help you out but you choose to deal with the anxiety-creating situation when it happens.
Instead of spending hrs each day with imagining plus fearing the future and creating monsters in your mind.
The breathing technique in the beginning of this article is one of the best methods I have found for returning to the current moment when you get lost in the future.
Another one of my favorites you can try is this one particular:
Take 1-2 minutes and focus just on what’s right in front of you.
Or around you and on you. Look at what’s right in front of you.
Listen to the sounds around you. Feel the fabric of your clothing. Feel the warmth of the winter sun on your skin.
12. Keep in mind: There is a brand new day tomorrow.
This particular reminder helps me whenever today or the last week might not have gone so properly.
Because there might be a brand new day tomorrow. Each day when you can begin again.
A day when you can take a new step to move towards what you want and likely have a bit more luck.
And when it will be easier to see that this difficult time is only temporary rather than permanent (even if it might feel that way right now).