Today I would like to share 12 tips that have really helped me feel less anxious in my daily life.
Because if you’re anything like me, you’ve been there many times.
you are sitting in the waiting room Or it’s just waiting somewhere.
Your legs are starting to shake nervously. Your hands may start to sweat and your mouth may feel a little dry.
Your thoughts are jumbled, making it difficult to concentrate and think clearly as usual.
There may be an important test at school. job interview. Appointment with a doctor or dentist.
A date that you’re looking forward to, but at the same time, you’re afraid of making a fool of yourself.
Whatever it is, it makes you uneasy.
Now, these self-help tips are meant to help ease low- or moderate-level anxiety.
I know nothing about such things, so I would recommend seeking professional help in such situations.
1. Take a breath.
Sit in a quiet place if possible.
Breathe a little deeper than usual and do it with your belly rather than your chest.
Just focus on the air going in and out of your nostrils for a minute or two. nothing else.
This will calm your mind and body.
And instead of losing your attention to terrifying future scenarios or bad memories of the past, bring your attention back to the present moment.
2. Get enough knowledge.
Dispel clouds of uncertainty and vague fear by investigating what makes you anxious.
Talking to people who have done what you’re going to do or want to do, or reading what they’ve written, will give you a positive idea of how things might go. You can create a more realistic roadmap that includes both positives and negatives.
And learn how to improve the areas that give you anxiety.
Research the best ways to become more proficient and less nervous, for example, when speaking in public, giving a job interview, or giving a presentation at work or school.
3. Do a quick workout.
When I feel worried, stressed, or anxious, I like to lift heavy weights for half an hour.
I feel stronger both physically and mentally. Release inner tension and relax.
Others take a short run, walk, or bike ride when they feel anxious.
Find a way to exercise that works for you, reap these benefits, and let go of your anxiety.
4. Focus on other things.
Sometimes it’s more helpful to simply redirect your mind than to think about what’s causing your current anxiety.
Especially when you can’t control situations that cause anxiety, such as your next appointment with your doctor or dentist.
So put your attention elsewhere for a while and recharge with positive things.
Watch some episodes of your favorite sitcoms and TV series. Browse your favorite social media feeds. Spend a relaxing or bright evening with friends.
Do something that distracts you from the anxiety-causing situation, even if only for a few hours.
Recharging will not only make you feel better, but it will also give you a better headspace and a higher energy level to deal with and think about anxious situations.
5. Don’t forget to eat.
If you forget to eat due to stress or anxiety, you tend to get sick.
It becomes difficult to think clearly, and negative scenarios come to mind more easily.
So even if you don’t feel hungry, keep an eye on your watch. You may be out of fuel.
6. Focus on what you can do now
When you feel helpless or ask yourself questions that make things worse you take away your personal power.
Instead, empower yourself by asking yourself:
What little things can I do to improve this situation today?
Write that question down and brainstorm for a few minutes. Then take action on her one of the answers you find.
It doesn’t have to be a big action. Just take small steps. And when it’s done, take another one.
This move forward will make you feel like you’re starting to take control of your life again, making you feel at least a little more confident and, in my experience, tends to reduce anxiety.
7. Ask about your worries and anxieties.
Reflect on your past and ask yourself:
How many times in the past have situations that worried me turned out to be exaggerated or made a mountain out of molehills in my mind?
Instead of letting your fears and worries roam free, ask questions.
8. Remember: You have dealt with difficult situations in the past.
When you’re in the midst of anxiety and fear, it’s easy to get sucked into it.
Losing confidence in yourself and your abilities.
In such a case, first focus on your breathing to calm and clear your mind. Then look to the past for a little strength and confidence in what you can do.
Doing this will help you move from feeling helpless to feeling like you’re standing on solid ground again.
9. Let go of your emotions.
Anxiety can feel sticky and vague.
I’m not exactly sure where it’s coming from or what’s causing it. It can be difficult to remove.
Here’s a weird solution that worked for me in this situation:
When you feel negative emotions, embrace them and accept them. don’t try to protect it. don’t try to fight it.
Many of us have learned to do these two things to our negative emotions throughout our lives.
Instead, this time just accept it and observe the sensations of your mind and body without judgment.
Put it in and watch it for a few minutes and something amazing will happen.
It feels uncomfortable at first and may feel more intense.
But then the feeling loses its power. weaken.
It often just disappears. Or you can let go without much effort.
Because when you embrace and accept an emotion, you stop giving it more energy (like when you try so hard to keep it out or fight it).
10. Put it out in the light.
Anything you keep in mind turns your head into an echo chamber that multiplies your anxiety and fear.
So put it out instead.
Talk to someone close to you about the situation in front of you. Just spitting it out to someone who will listen can give you a more grounded view of what’s going on.
Or you two can help reclaim your power by having a conversation and making the first little plan. How to reduce anxiety about this situation by taking some action.
11. Stay in the present moment.
Anxiety is often fear of what you think will happen in the future.
One way to reduce that anxiety is to focus your attention on the present moment as much as possible.
Perhaps you make small plans ahead of time to help yourself, but choose to deal with the anxiety-producing situation when it happens.
Instead of spending hours each day imagining the future, fearing it, and creating monsters in your head.
The breathing exercise at the beginning of this article is one of the best techniques I have found that allows you to return to the present moment when you get lost in the future.
Another one of my favorites you can try is this:
Take a minute or two and just focus on what’s in front of you.
Or around you and on you. See what’s in front of you.
Listen to the sounds around you. Feel the fabric of your clothes. Feel the warmth of the winter sun on your skin.
12. Remember: Tomorrow is a brand new day.
This reminder will help you when today or last week has gone wrong.
Because tomorrow is a brand new day. day to start over.
It’s a day when you can take a new step toward what you want to do, and your luck will improve.
And when it becomes easier to understand that this difficult time is temporary and not permanent (even if it feels like it now).