Content

• Steps

Feeling anxious is never pleasant or easy.You feel your heart is beating fast, your hands are sweaty or cold, and you may be shaking and a little bit out of control. All you need to do to calm down is to remember that everyone is anxious at one point or another, and you will eventually be in control of your mind and body. With the right attitude and a few tips on how to calm down, you'll quickly get rid of those nervous moments.

Steps

Method 1 of 5: Act When You Are Anxious

1. 

   Focus on breath your. Sometimes all you need to do to calm down is to focus on the inhalations and exhalations of your body. Stop all the things you are doing and take a deep breath, taking long, slow breaths instead of breathing as quickly as everyone is worried about. Focusing on your breathing will help you become more calm and stable quickly.
   • Another tip you can try when you're worried is inhale from your nose and slowly exhale through your mouth. Repeat this ten times to make you feel calmer and more calm.

2. 

   
   
   Self-distraction. Even if you can't ignore your fears or worries forever, if you find that there is nothing you can do about them and your worries grow more and more, you may want to forget about them for a while. Do things that make you forget your worries and feel more at ease, such as:
   • Reading books
   • Dance
   • Singing
   • Immerse yourself in the radio show you love.

3. 

   Sit for a minute in a dark room. Sometimes you worry because you are experiencing sensory overload or are simply overwhelmed. Sitting in a dark room will help you calm down and control yourself better - see this as an exaggeration of the act of closing your eyes. Next time you're worried, excuse yourself and go to another room where you can turn off all the lights. Focusing on sitting still and breathing, you will gradually regain control.

4. 

   
   
   Count down from 50. If you don't focus on anything other than the numbers and slowly count the numbers one by one, your breathing will gradually return to normal and you will soon relax a little more. When you're in public, just do the mental math. If this trick doesn't work enough, you can count downwards from one to 50 after counting down to one to have more time to calm down. advertisement

Method 2 of 5: Unleash Anxious Energy

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   Squeeze a flexible ball. If you have a habit of frequent anxiety, carry a flexible ball with you. When you feel restless, you can squeeze the ball and release it several times to release energy from anxiety. This will help you calm down and give the impression that you can release all of your tension somewhere. You can keep the ball at your desk, in your backpack, or even in your pocket.

2. 

   Relax each part of your body. Releasing the tension in your body can help ease your anxiety. Just stand still, close your eyes, and feel the tension in your body before letting them go away. Then, take a deep breath while relaxing your arms, legs, upper body, neck, hands, back, and all the rest of the body tightening.

3. 

   Walk to release your anxiety energy. With just 10 minutes of walking, you can also significantly improve your mental condition. Studies have shown that walking activates nerve cells in the brain that relax the senses. You may suspect whether to get physically active before an event that worries you, but 10 minutes of walking, or even an hour of walking, before the start of an event will set you off. feel much more comfortable.

4. 

   Try yoga or controlled exercise (pilates). Studies show that exercising not only makes you happier and healthier, but also helps calm you down. Moving your body will also partially remove the anxiety energy and you will feel more in balance later. With just 30 minutes of practice a day, your perspective of life and how you handle social interactions will dramatically improve.

5. 

   Meditate. Establishing a routine of ten minutes a day meditation will train you to calm yourself down and find it hard to get excited. It can also help calm your mind and body, while also creating a sense of self-control. To meditate, all you need to do is find a quiet place, sit down, and slowly relax each part of your body as you inhale and exhale. Focus on the stillness of your body and try to gently dismiss your thoughts.
   • Meditating before a stressful event can also help calm you down.
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Method 3 of 5: Dealing with Anxiety About Future Events

1. 

   Feel ready for situations that worry you. You may have to break up with your boyfriend, give presentations in class, or do a job interview. At this point, you only need to prepare one thing - learn, practice, and understand what you have to say - but at the same time feel confident and sure when you start. Tell yourself that you know exactly what to do and that you are likely to get the results you want. Remind yourself of your efforts for this day and you deserve to be successful.

2. 

   Ready. The feeling of being ready is important, but it is really inside status readiness is equally important. If you want to minimize your anxiety, you need to feel like you will do well. You can't show up when you feel like you've forgotten your sticky note, don't remember what you need to say, or forget what you're going to say to a friend or lover. Make sure you've practiced what you have to say and that you have the background to answer any questions you ask, so you won't just recite a speech, but actually demonstrate understanding. on the topic mentioned.

3. 

   Know what will come. The way to worry less about a situation is to understand the situation well before you face it. While it is always possible to come across surprises and often don't know what to expect, you can glean as much information as you can about an event for maximum control over the situation. Here are ways to help you figure out what to expect and to be less anxious:
   • If you're going to be dating, check the date location the day before the date for a clearer awareness of the location, how people dress, and anything else you should know to feel comfortable about. roof. You can also check the menu so you don't have to worry about what to order.
   • If you have to give a presentation in a place you've never been to, see if you can go there a few days in advance to get the most out of the venue. This will allow you to determine how wide an area you can travel, where to place material related to the presentation, and how clear your voice should be.
   • If you have to give a lecture in class, practice how to face the row of desks before or after the class to get a sense of that feeling. You might be surprised to see the difference at the other end of the classroom. You will understand how difficult the teachers went through!

4. 

   Evaluate your anxiety appropriately. It's important to remember that even if you fail an important test, it's okay and won't ruin your life forever. Or if you ask someone you like for a long time and get rejected, you'll eventually get over. Talk to a friend, journal, or sit still and think about the things that are causing you concerns. Dealing with your fears logically can help you realize that there is no reason to worry. Ask yourself, "What's the worst that could happen?" If you get rejected or fail an important test or ruin your presentation, it's not the end of the world. There are so many opportunities in your life. Consider this time as a lesson.

5. 

   Focus on the positive results you have had in the past. Focusing on your accomplishments can help you reassure yourself that you will continue to reap great results. When giving a presentation or speaking in class, think about the times before you gave a presentation without difficulty.If you've never been so successful, practice in front of a few friends or family members to remind yourself during the day of your presentation that it shouldn't be that difficult.
   • If you are worried about dating or starting a romantic relationship, think about how you liked being with the person in the past. At the same time, it doesn't matter if you get nervous - it's the natural response to when you like someone!
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Method 4 of 5: Positive Thinking

1. 

   Make positive affirmations. A positive affirmation will give you a more positive perspective on your life and relieve your worries about things ahead. Simply thinking about the positive things about yourself and talking about them will help you relax and become more stable. They can be especially helpful before you have to do something important, or right when you're feeling nervous. If you get in the habit of doing this every day, you will lead a calmer lifestyle.
   • Before doing anything that worries you, just say, “I'm prepared and I deserve to be successful. I'll do a great job, ”or“ I'll be great and have nothing to worry about. ”

2. 

   Positive visualization. Close your eyes and try to imagine what worries you. Imagine yourself getting to work and doing your best, everyone around you reacting positively. Visualize yourself so calm and peaceful. Open your eyes when you are ready, and let yourself gradually believe in the image, as if it were a memorable memory. This may seem a bit silly, but this is a great way to "trick" yourself into becoming more calm.
   • If you're worried about the first thing you have to do during the day, practicing positive visuals right before bed so that success is the last thought on your mind.

3. 

   Build confidence in yourself. Becoming more confident and resilient will help reduce your worries about upcoming problems. When you make an effort to show your confidence by standing upright, replacing negative thoughts with positive ones, and being more certain of your decisions, you're on the right track to feel confident and more calm. advertisement

Method 5 of 5: Express Your Emotions

1. 

   Show your feelings out. Sometimes there is no more therapeutic action than temporarily giving in to the emotional flow that flows through you. Cry if you feel very tense and your tears will dispel your anxiety. When you're done crying, wipe your tears, lift your spirits, and get on with the work that needs to be done. If you are really tense or anxious, eliminating intense anxiety or emotions will help clear your mind and body so you are ready to face it all.

2. 

   Write about your feelings. Another way to reduce frequent anxiety is to make a habit of journaling. You can write about your everyday life or just focus on the things that worry you. When you write about your worries, you will have a sense of control or understanding of them, so your thoughts will be more rational instead of purely emotional. Journaling at least a few times a week will help you calm down and calm down.
   • Writing down your reasons for anxiety, as well as what you can do to overcome your anxiety and cope with this period will benefit you.

3. 

   Talk to someone about your concerns. Talk to your therapist, family member, trusted friend, or your spouse. They may come up with ideas to ease your anxiety. Furthermore, opening up and sharing about the things that make you worry will improve your emotions as well as reduce the burden of your inner fears. Instead of keeping it to yourself, try to tell the other person how you are feeling and to be honest with your own feelings. advertisement