Content

• Steps
• Advice
• Warning

If your heart is pounding hard and can't focus on thoughts, hands are sweaty and dry mouth, then you are worried. Anxiety is a normal response of all people when challenging events happen. At this point, however, you need to find a way to reduce your anxiety. Although it is difficult, there are a number of approaches that can help keep your mind awake and control your emotional state. Try the methods below to see which one is right for you.

Steps

Method 1 of 4: Try to Practice Calm

1. 

   Develop a habit of breathing. Yoga practitioners around the world practice breathing every day to keep their mind awake. The long, gentle breath helps the mind and body think everything is fine. Short and hard breathing is the opposite. Just breathing properly, your body knows how to feel.
   • Close your eyes and slow your breathing to relax your mind and body.
   • You can adjust the body breath by counting numbers or repeating "Inhale, exhale".

2. 

   
   
   Go to your "happy place" or visualize your success. Happy Gilmore used visual techniques to quell the anger before hitting the shot. You can use the "happy place" intuition to take yourself free from anxiety and visit a worry-free place that could be a mall or a beach.
   • Imagine that you will succeed in making yourself worry. Positive visualization can turn into real success if you trust yourself.
   • Remember to think happy thoughts and use your imagination to visualize positive things instead of pessimistic situations.

3. 

   
   
   Develop your spell. A mantra is a phrase or phrase that is repeated in someone's subconscious mind that is like a meditation practice. Choose words that inspire or calm you down and say them whenever you feel anxious. Close your eyes and recite the spell will be more effective.

4. 

   Meditate or do a full body meditation. Meditation is a difficult subject to master, but a great way to reduce stress. Find a quiet place, sit in a comfortable chair or sit on the floor, and make an effort to concentrate on your thoughts without bias or judgment.
   • If you find it difficult to clear your mind, then try a full body method instead, where you only need to focus your attention on one part of the body.
   • Start focusing on your feet and slowly run through your body, paying attention to how you feel while focusing on each part of your body.

5. 

   
   
   Write down worrying thoughts. Instead of trying to dismiss your anxious thoughts and feelings, take time to feel and let go of them. By writing down the reasons you are worried and how you feel, you are dealing with your worries instead of ignoring them. After you write down your feelings, you can either throw the piece of paper away or take it with you.

6. 

   Listen to soothing music. Create soothing playlists to relax yourself. When you feel anxious, listen to this playlist so that you can immerse yourself in the music.

7. 

   Drink water. Calms the nervous system and nourishes the body by drinking water. Although you need to drink enough water every day, drinking water during times of stress can also help.

8. 

   Massage your temples. Close your eyes and use your middle finger to massage temples on either side of your eyes. The temples are pressure points so massaging them can help relax and relieve stress.

9. 

   Practice yoga or tai chi. Exercise is one of the most effective ways to help alert your mind and reduce restlessness. If you are worried about an upcoming presentation or a date with your beautiful neighbor, exercise for at least 30 minutes a day.
   • Yoga not only exercises the physical body but also relaxes the mind. Take a yoga class or study at home on your own to help calm your mind.
   • Learn tai chi. Tai chi is a series of gentle body movements that relax the body and mind, while also energizing positivity.

10. 

    Make sure you get enough sleep and eat healthy. The menu and sleep not only affect overall health, they also affect your stress level, it's also your tendency to become stressed. Try to get 8 hours of sleep each night and avoid foods high in fat, fat, and sugar. advertisement

Method 2 of 4: Approaching Stress in a Reasonable Way

1. 

   Accept uncertainty. Many people have a hard time trying to control every aspect of their life. So loosen the controls and tell yourself that there are things you can't predict first. Even if you can direct your life in a certain direction, sometimes things still go wrong. That's perfectly normal!
   • If life is always going the way we want it to be, it's also boring. It is uncertainty that makes life worthwhile! If this is the problem for you, consider uncertainty as the light of optimism - what surprise will welcome you today?

2. 

   Focus on the present rather than life in the future or past. Things in the past have happened and the future has not yet come. Don't stress yourself because you keep remembering that embarrassing moment or expecting something to happen.
   • Self-fulfilling prophecy. If you focus too much on your speech tomorrow you can mess things up. Focus on what's going on and stay alert.

3. 

   Practice being comfortable in situations that cause you anxiety. You can't avoid everything, but exercising in an uncomfortable situation can help relax your nerves. If going on stage in front of a crowd makes you nervous, try practicing alone on a smaller stage before acting.
   • Create a group of friends and family to help you face challenges properly.

4. 

   Imagine someone who worries you in a vulnerable situation. Here's the old "imagine the crowd in underwear" trick, but it works! Even though superiors are terrifying, tell yourself that they're just humans, there are times when they get nervous.
   • There is a saying, "Everybody poops" has a reason!

5. 

   Prepare yourself for a happy day as well as a bad day. Even if you add relaxation techniques to your daily routine, sometimes you will still be overwhelmed by anxiety. Prepare yourself for success and failure and move forward every day. advertisement

Method 3 of 4: Understanding the Origin of Anxiety

1. 

   Evaluate the reasonableness of your worry. Worried about things you can't deal with or worry about out of control?
   • If worrying about a possible situation instead of a real one, tell yourself this is out of your control. Why worry about what kind of thing happens? Worried about the apocalypse? You can see that it makes no sense - is your problem different?
   • If your problem is practical and solvable, take action to find the right solution. For example, if you are concerned about paying your rent on time, contact the landlord to ask for an extension.

2. 

   Get rid of the thought that worrying has a positive effect. Many people develop a habit of extreme anxiety because they think this is beneficial and will drive something to happen. In fact, worrying only takes a lot of time and has no effect!
   • Anxiety because the worst case scenario could happen in the near future has not yielded any good results. You cannot prepare and lose precious time enjoying yourself.
   • Approach anxiety properly and don't let yourself be controlled by anxious thoughts. Affirm your mind and control your anxiety.

3. 

   Remember that it is okay to worry. Try to practice compassion for yourself and realize that sometimes in your life you have to worry. advertisement

Method 4 of 4: Seeking Medical Assistance

1. 

   Recognize the negative effects of anxiety on your life. You can damage relationships just out of anxiety.
   • If your anxiety makes you unable to work properly, you may have excessive anxiety. It is normal to worry about difficulties in life, but if you are naturally worried about the reason, it is a serious problem.

2. 

   Talk to your doctor about anxiety medications. If your condition is severe, causing a panic, you may need medication treatment. Although the drug does not cure the tendency to anxiety, it temporarily alleviates anxiety.
   • Anxiety medicine can cause unwanted and dangerous side effects, such as addiction and depression. You should consider this and other measures before you choose to take the drug.
   • Anxiety medications include benzodiazepines, antidepressants and beta-blockers. Talk to your doctor about which medicine is right for you.
   • Medicines usually work 30 minutes after taking them.

3. 

   Find a therapist. Many people find it helpful to talk to a psychologist about their anxiety. Make an appointment to talk to a group or individual expert. advertisement

Advice

• Realize that everyone makes mistakes. If you say or do something embarrassing in front of tired people, try to forget it and let yourself rest.
• Always take a deep breath and relax when you start to feel anxiety.
• Reward yourself when you overcome your anxiety.
• Give yourself a word of encouragement before doing it. You can say 'I can do' or 'I won't step back.
• Even if you don't feel confident, pretend you do. The more assertive you are, the more people will value you.
• Focus on the task at hand.
• Ask your friends what they do to avoid anxiety and see if there's a technique that works for you.
• Practice making eye contact with pictures or other people.

Warning

• If you experience stress all the time, can't control your anxiety, can't relax and have trouble sleeping, then you have anxiety. Try reading the article on dealing with anxiety.