Content

• Steps
• Advice

When you are worried, you will sweat, shiver, feel hot inside and feel uncomfortable .. That may be when you do a job interview or wait for grades at school. Sometimes you can share your feelings with others to encourage and understand you. However, there are times when we want to hide our feelings of anxiety. At such times, you can apply the methods in this article.

Steps

Part 1 of 3: Observing each Part

1. 

   Realize that you don't look as worried as you might think. Keep in mind that your mind cannot be read by outsiders. Although you have a few symptoms of anxiety, you actually don't look as worried as you might think.
   • Remember the 'spotlight effect', you think people are paying too much attention to you when they're not, you are simply looking at the world from your own point of view, so sometimes things just revolve around. friend.
   • However, if there are 10 people in the room then people will be equally attentive to the rest, meaning they won't notice your worries in most cases.

2. 

   
   
   Extend your posture. Sometimes power poses that show openness will make you feel stronger and look more confident in the eyes of others. This is the trick to pretend to be honest '- research has shown that this solution will help you feel more confident and less anxious.
   • To widen your posture, extend your arms / legs, extend your chest, or tilt your head back slightly.
   • If possible, you can go somewhere as few people as the bathroom to practice this pose without being afraid of others.
   • If you can't get to a private place, you can still extend your posture. For example, when sitting, you can extend your posture by extending your legs or leaning your back back, extending your arms and placing your arms behind your head.

3. 

   
   
   Pay attention to appearance. If you are nervous while talking, instead of thinking about your concerns, focus on the person you are facing. Ask the same questions as you think? How do you feel? This will help you focus on the other person instead of yourself.
   • Be careful and don't ask too many questions or you will look worried and insecure. When asking questions, listen carefully, think and try to see the other person's point of view and think about why they might respond in their own way. The key is to focus your attention on the other person.

4. 

   
   
   Live view. If you are talking to someone, don't look at the miscellaneous look like looking down at your shoes or at a beautiful picture on the wall. You don't have to make constant eye contact, but looking directly at the person you're talking to can help you look more confident. Avoiding looking at others is a sign of anxiety.

5. 

   Avoid impatience. To avoid being nervous, you need to sit still. Signs of anxiety are constantly moving arms / legs, or playing with your hair. In order not to show anxiety, you need to keep your mind focused in order not to take these actions.

6. 

   Stay still. Another sign of anxiety is the body swing. You should sit still while you can. Imagine yourself as a solid and immovable pillar. Another way to avoid swaying is to stand up, which makes it difficult to swing when not in the correct position.

7. 

   Avoid biting your nails. Nail-biting people look anxious. If you feel like you need to do something to relieve your anxiety, try chewing gum. Chew gently and subtly, otherwise you will look as worried as biting your nails.

8. 

   Appearance control. Poise is expressed by how you look and how you use your hands. The following can affect your poise:
   • Clasp your hands behind your back. To avoid this, try to relax your hands on your sides.
   • The hands gripped both sides.This goes against the guide completely, looking like you are trying to control your anxious actions. If you feel tired, the hand is holding the fist too tightly.
   • Keep your hands in and out of your pocket continuously. Instead, keep your hand in the same position for a few minutes.
   • Close and open buttons. This is meaningless behavior and makes you look nervous. If you're going to take off your coat, unbutton it, otherwise don't touch it.
   • Unintentionally put your hand on your face or glasses. Keep your hands on the sides, away from your face, to avoid this action.
   • Play with jewelry or objects in your hand. If you are trying to control your hands you cannot play with these objects.
   • Control your anxiety with conscious efforts.
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Part 2 of 3: Calm Thinking

1. 

   Evaluate what worries you. Identify the cause of your anxiety. Thinking about what's going on in your life can make you nervous. Sometimes the answer is right in front of your eyes, for example, worrying before speaking in front of many people. Sometimes worries are hidden in 'hidden' factors, such as waiting for your college exam results or the results of a medical examination.
   • Once you've identified the cause, you can begin to think about how to think calmly. For example, you may not pass the university you want but can still apply to another school, or experience life, take a break and take the test again next year.

2. 

   Breathe and relax. Breathing deeply causes changes in your body, including reducing stress and anxiety. Before you speak, take a deep breath to feel the difference. You will feel less anxious and of course look less anxious.

3. 

   Focus on doing one thing at a time. Sometimes we become nervous because we are too busy. We can still be productive if we just focus on specific things. Focus on the task at hand and set a specific goal to do it, and once you reach your goal, move on to the next task.
   • Note that the times for each task are not the same. Make sure to prioritize the task with the closest limit.

4. 

   Free yourself from the situation. If you are anxious for a particular reason or are unable to calm yourself down, try to see if you can free yourself from the situation. You might say you need to go to the toilet or you need to take an important phone call. This will give you a few minutes to calm yourself down. advertisement

Part 3 of 3: Tran Tinh

1. 

   Relax the muscles. Anxiety can strain muscles. Avoid this by relaxing your muscles with Progressive Muscle Relaxation (PMR). Remember that you should do the exercise in a private place or it will look weird:
   • Take a slow, deep breath first, and then relax the neck muscles. To stretch, squeeze for 5 seconds. You will feel uncomfortable or shaky.
     • Be careful not to squeeze too tightly, stop immediately if the pain is severe.
   • Then, slowly relax and completely relax the muscle group; release muscle tension and let the muscles rest. You should feel your muscles relaxed and comfortable. Pay attention to how it feels different when the muscle group is stretched and when it is relaxed.
   • Let the muscle group relax for 15-20 seconds, then move on to the next muscle group.

2. 

   Do exercise. Regular physical exercise can improve your mood and help you feel more relaxed. So choose an exercise method you like, such as going to the gym, jogging, going for a walk, and exercising regularly!
   • To stay motivated, you can listen to lively music while you exercise.

3. 

   Practice relaxation exercises. There are many different ways to calm your nerves and make you look less nervous. Keep in mind that sometimes these methods can be a little nervous. If you don't want others to know that you are worried, use a secret method of compromising your feelings.
   • Take a deep breath through your nose, count to 5, then slowly exhale through your mouth for 5 seconds. Continue the exercise until you calm down. Then you will look less nervous.
   • Think about something that helps you feel calm and less anxious. Think of your loved one who always support you, your dog, or anything else that gives you a sense of peace and reassurance.
   • Visualize a calm and peaceful scene. Imagine a quiet beach. The waves crash against the white sand, making dripping noises as the water recedes toward the ocean. A seagull flying in the sky made a cry. The wind blew gently. imagine as detailed as possible to bring out a sense of peace.

4. 

   Practice mindfulness meditation. Mindfulness meditation helps you to focus on the present and accept the present without judgment or judgment. Mindfulness meditation is very effective in reducing depression, which helps to relieve anxiety. There are many ways to practice mindfulness meditation. You can notice bodily sensations by sensing without judging the sensations of your body. Notice when you feel itchy, how it feels to touch the skin. Start with your head or legs and work all over your body. You can pay attention to the senses. Focus on sight, smell, taste, touch, and hearing. Don't judge any information through the senses, go through the whole thing. Or you can pay attention to your emotions. Name the emotions: "fear", "worry", "worry". Don't judge them, just observe and experience them and let them go.

5. 

   Practice meditation. Meditation helps calm your mind and focus on the present moment. When you meditate, you will better regulate your emotions. This can help you stay calm instead of worrying. There are so many different ways to meditate, you can learn from an expert or do it yourself at home: Try the following guidelines. Making the most of your senses, imagine a peaceful scene in your mind. You can try retreating meditation. Repeating a phrase over and over in your mind. This will help you focus your mind and let go of unwanted anxious thoughts. advertisement

Advice

• Do not cross your arms or play with your hair. Many people often unconsciously act on.
• Plan ahead if you know you're doing something that worries you. Know what's going to happen and be prepared.
• Practice in front of a mirror if you're trying to give a speech.
• Standing upright helps you look more confident.