You might try a variety of ways to deal with your anxiety. What works for one person may not work for another, and finding the tactics that work best for you may take some time. However, if your anxiety is proving tough to manage, get expert help.
If your anxiety is tied to a specific stimulus, such as an exam or stage pressure, or any other clearly defined external stimuli that leads to a specific performance pressure, entirely eliminate the problem by asking yourself, “What’s the worst that may happen?” Try to reason your way out of the situation. Here are some important things to consider if you are unable to do so.
Here are some things for you to try.
Breathe. Your breathing grows faster and shallower when you’re nervous. Take a few deep breaths. Reduce the rate and intensity of your breathing. Slowly count to three as you breathe in, then slowly count to three as you breathe out.
Find a quiet atmosphere: Look for a quiet spot. Slowly contract and then release each of your muscle groups from your toes to your head while closing your eyes. Hold the tension for three seconds before rapidly releasing it. This can help alleviate the physical tightness that is commonly associated with anxiety.
Keep your focus on the present moment. Attempt to return to your original location. Meditation can be beneficial.
Live healthy: Maintaining a healthy lifestyle, eating well, getting out into nature, spending time with family and friends, lowering stress, and engaging in activities that you like are all excellent ways to reduce anxiety and improve your overall well-being.
Take, for example, tiny gestures of bravery. Avoiding what makes you uncomfortable may bring temporary relief, but it may make you more anxious in the long run. Even if it’s in a minor way, try approaching something that makes you nervous. Learning that what you fear is unlikely to happen – and that if it does, you’ll be able to cope with it – is the key to overcoming anxiety.
Make an effort to change the way you talk to yourself. The way you think has an impact on how you feel. Anxiety might cause you to exaggerate the risk of a situation while underestimating your ability to deal with it. Rather than leaping to the worst-case scenario in a circumstance that makes you uneasy, try to think of various interpretations. Examine the evidence for and against your hypothesis.
Make a schedule. It’s difficult to quit worrying completely, so set aside some time to do so. Even if you only spend 10 minutes each evening writing them down or going over them in your brain, it will help you avoid worrying at other times.
Learn about your anxiety. Keep track of when it’s at its best — and when it’s at its worst. To proactively manage your anxiety, find the trends and organize your week – or day.
Others can teach you a lot. Talking with people who have anxiety or are going through a similar experience can make you feel less alone.
Be kind with yourself. Keep in mind that your anxiousness is not you. Tell yourself that you are not a weak person.