Content

• Steps
• Method 1 of 5: Deal With Short-Term Anxiety
• Method 2 of 5: Incorporate relaxation techniques into your daily life
• Method 3 of 5: Deal With Nervousness
• Method 4 of 5: Take Care of Yourself
• Method 5 of 5: Know When to Seek Medical Help
• Tips
• Warnings

Nervousness or anxiety can result from both psychological and physiological factors. It is completely normal to be anxious or nervous, but some people find it very difficult to control this condition. Diagnosed anxiety disorders may require medication or counseling, but more moderate steps and actions can be taken to relieve anxiety.

Steps

Method 1 of 5: Deal With Short-Term Anxiety

1. 1 Take a few deep breaths. If an important event awaits you, then it is likely that you will become nervous and anxious as it approaches. You may not be able to completely get rid of this feeling, but you can take steps to control it. Deep breathing will slow your heart rate and lower your blood pressure. Sit up straight and take a deep breath through your nose. Place your palm on your stomach to feel the lungs fill with air.
   • Holding your breath for a few seconds, exhale slowly through your mouth. Repeat until you feel a slowing heartbeat and relax. Try to clear your mind and just concentrate on your breathing.
   • To maintain a measured rhythm while breathing, count from one to five as you inhale and then again from one to five as you exhale.
2. 2 Practice and get ready. If you're worried about an upcoming presentation or a job interview, practice can help you get comfortable a little. Ask a close friend to attend your presentation or ask you common interview questions. Practice also helps if you're going to have an awkward conversation.
   • Are you tired of your roommate leaving dirty dishes in the sink? Rehearse your pretending speech in private, and then confidently talk to your roommate.
   • Rehearsing for less organized events like parties can be tricky. However, practicing a couple of jokes and stories can help calm your nerves.
3. 3 Streamline your fears. If you're worried about an interview or presentation, think, "What is the worst-case scenario?" Even if the interview goes awful, it's still not the end of the world. It's completely normal to worry about an important event in your life, but remember that there are still many opportunities ahead, even if you don't think so right now.
   • Learning to look at things on a larger scale may increase your self-confidence and present yourself more successfully.
4. 4 Take some time to visualize. If you are feeling more agitated, take a few minutes to visualize something soothing and relaxing. Close your eyes and imagine a picture that will make you feel safe.It can be anything: the calm surface of the sea, the image of your cat, or a happy childhood memory.
5. 5 Listen to music. Listening to slow and flowing music or even nature sounds can help you relax and calm down in general, as well as slow your heart rate. It can also be helpful to listen to more uptempo music and sing at the top of your voice.

Method 2 of 5: Incorporate relaxation techniques into your daily life

1. 1 Practice deep breathing regularly. The same deep breathing exercises that help you calm down during stressful moments can be incorporated into your daily routine. Practicing deep breathing regularly will allow you to take time to relax. Sit up straight and fill your lungs with air, inhaling it through your nose and mouth. As you inhale, count to five. If you can't get to five right away, don't force yourself.
   • Exhale slowly, letting the air leave your lungs in an unhurried and controlled manner. As you exhale, count to five again.
   • Repeat - and you will feel yourself calm down and relax.
   • Practice relaxed breathing for three to five minutes, two or three times a day, and whenever you feel stressed or nervous.
2. 2 Give yourself a massage. For example, you can use a tennis ball to massage your shoulders. Start by wrapping a warm towel around your shoulders and neck for 10 minutes. In the process, close your eyes and relax the muscles in your shoulders, neck, back and chest. The heat will release tension from the muscles. To enhance the effect, give yourself a back massage. After removing the warm towel, stand with your back against the wall.
   • Place a tennis ball or massage roller between your back and the wall. Press the ball against the wall with your back, holding it with the part of your back that you want to massage.
   • Press gently for 15 seconds with your back against the ball. Release the pressure and move the ball to a different location.
3. 3 Try progressive muscle relaxation. The goal here is to systematically tense and then release the various muscle groups. This will help release tension in the muscles and feel relaxation throughout the body, as well as allow you to focus on each muscle group in turn. Thanks to this, you will be able to more consciously perceive physical sensations and understand at what moments you involuntarily tense your muscles.
   • Start with your toes. Tighten the muscles in this area for five seconds, and then relax for thirty seconds.
   • Then tense and relax your calf muscles. Continue to tense and relax all muscle groups one by one as you move up the body.
   • You can also start at the top (head) and work your way all the way to the bottom.
4. 4 Use autogenous relaxation. Autogenic relaxation combines visualization and body awareness with the goal of relaxing. It combines several different relaxation techniques into one method. To begin with, close your eyes and visualize a peaceful scene. Breathe slowly and deeply. As you concentrate on your breathing, gradually relax different parts of your body, one at a time. Start at the legs, then move on to the arms, shoulders, and so on.
   • You should feel your heart rate slow down as you relax.
   • Instead of concentrating on the picture, try repeating relaxing words or phrases.
   • Autogenic - arising in the body itself.
5. 5 Meditate. Regular meditation can actually help the brain deal with stress more effectively. Even a few minutes of daily meditation can relieve anxiety. If you regularly suffer from nervousness or anxiety, then you should include this practice in your daily routine. To meditate, simply place both feet on the floor and sit up straight. Close your eyes, repeat your chosen mantra, and let all other thoughts drift away.
   • While repeating the mantra, focus on breathing slowly, deeply and evenly.
   • As you inhale and exhale, place one hand on your stomach and adjust your breathing to repeat the mantra.
   • The mantra can be anything you want. The main thing is that it is positive. Try to say, "I am peaceful."

Method 3 of 5: Deal With Nervousness

1. 1 Don't strive for perfection. Often times, people feel nervous and anxious because they are being forced, or they themselves are forced to perform all tasks impeccably. You can't live your life perfectly. You will have setbacks and disappointments. By learning how to deal with them, you will become stronger and more independent.
   • It is important to remember that life is often difficult and difficult, and sometimes you have to resist the blows of fate.
2. 2 Face anxiety. Try to figure out the reason for your nervousness. Are you worried about work? Personal life? Financial situation? Chatting at a corporate party? Once you find the source of your nervousness, work to change your perspective on the situation. Instead of thinking, "My job is not satisfying," tell yourself, "Through work, I can do other things that make me more fulfilling in life."
   • If anxiety is associated with a specific location, go there and face your fears. If one day you step into an elevator and feel panic, return there the next day.
3. 3 Replace repetitive irrational thoughts with rational ones. Write down the moments when something makes you nervous and why it is happening. Then go back to your notes and use a rational approach. This method is just as useful as talking to a psychologist or loved one. Instead of dwelling on anxious thoughts, banish them by writing in a journal.
   • Let the journal “remember” your troubling thoughts so you can free your mind to do other things.
   • Keeping a journal is also a good way to keep track of things that make you nervous. By looking back at the things that have bothered you in the past, you will be able to look at the whole picture (and this is very important).
4. 4 Embarrass yourself. Perhaps your nervousness stems from a fear of embarrassment. If this is the case, try to purposefully embarrass yourself in gentle ways to get used to the feeling. Try handing out lemons to strangers for no reason. The more you expose yourself to uncomfortable situations, the more you will drive fear and anxiety away.
5. 5 Become someone else. Come up with an alter ego and add a fake name and bio. Use this alter ego in situations that are unfamiliar or less severe. This will allow you to get used to things like small talk and casual flirting. Of course, under no circumstances use your alter ego where your duplicity can have serious consequences (for example, in a job interview or on a date)!
   • Think of it as a fun way to get used to stressful situations and don't take it lightly.

Method 4 of 5: Take Care of Yourself

1. 1 Exercise regularly. Regular exercise can significantly reduce anxiety. They help relax certain neurotransmitters and tire muscles, which can reduce anxiety levels. An added benefit is improved sleep quality and self-esteem.
   • Even a short walk can help relieve anxiety. Getting out in the fresh air can also have a refreshing and rejuvenating effect.
2. 2 Get enough sleep. Too many people sleep too little, leading to increased stress levels and other serious illnesses. In a tired state, it is more difficult for a person to distinguish between justified and unjustified nervousness. On average, an adult should sleep seven to nine hours a night. Establish a regular sleep schedule and stick to it.
   • To ensure you get a good night's sleep, try relaxing exercises before going to bed.Deep breathing, stretching, and progressive muscle relaxation can all help.
3. 3 Eat a balanced diet. A healthy diet will provide you with all the minerals and nutrients you need to stay healthy and active. An inappropriate diet can lead to fluctuations in blood sugar levels, which can cause body sensations similar to anxiety. Good nutrition and regular exercise will reduce this risk.
   • Eat lots of complex carbohydrates found in breads, potatoes, and pasta. However, cut back on the simple carbohydrates found in cookies, chocolate bars, chips, sodas, and beer.
4. 4 Limit your caffeine intake. Yes, coffee has its own benefits, but the caffeine in coffee (not to mention other drinks like sodas and energy drinks) is a stimulant that can increase anxiety. Try to gradually reduce your caffeine intake. You can record in a diary for several days when you drank coffee to record how much caffeine you consume. Then you can work on reducing this amount over a period of several weeks.
   • If you have trouble sleeping, you should completely avoid caffeine consumption in the afternoon and evening.
   • Try decaf tea and coffee.

Method 5 of 5: Know When to Seek Medical Help

1. 1 Rate your nervousness. The tips above can help you relax and deal with your daily fears and anxieties, but if your nervousness is chronic and severe, you may need to see a doctor. If you find it extremely difficult to deal with your nervousness, make an appointment with a psychiatrist to discuss the problem. There are a number of possible diagnoses that can be identified in such a situation, including generalized anxiety disorder and depression.
   • A feature of generalized anxiety disorder is a feeling of intense nervousness in the absence of an obvious trigger (provoking factor).
   • If nervousness is having a profound effect on your daily life, see your doctor.
   • If you have thoughts of self-harm or suicide, talk to your doctor, psychiatrist, or a close friend or relative.
2. 2 Be honest with your doctor. It is very important to discuss your nervousness frankly and honestly in your doctor's appointment. It can be difficult to talk about your feelings, but you should do your best to provide as clear a picture as possible and not miss anything. The doctor is there to help you and needs as much information as possible to diagnose and recommend the best course of treatment.
   • Before going to the psychiatrist, think about what you will tell him. If you've tracked your mood dynamics, or recorded things that make you overly nervous or anxious, share this information with your doctor.
3. 3 Don't be intimidated by the diagnosis. If your doctor tells you that you suffer from generalized anxiety disorder or clinical depression, do not think that you are somehow defective. For example, in 2018, the total number of people in Russia suffering from clinically pronounced depressive and anxiety disorders and in need of help was about 9 million people. Talk to your doctor about what these diagnoses mean.
4. 4 Discuss treatment options. There are many different ways to overcome anxiety, including psychological help and medication. Your doctor will likely also recommend that you exercise regularly, eat well, quit smoking, and cut back on alcohol and caffeine.
   • Perhaps the treatment will begin with a period of work on oneself under the supervision of a doctor. This can be done alone or in a group.
   • You may be advised of psychotherapeutic treatment, including cognitive behavioral therapy, to help change your response to different situations.
5. 5 Find out what medications you may be prescribed. If your initial treatment isn't successful, your psychiatrist will likely prescribe medication to treat your anxiety. Be sure to discuss all possible medications with your doctor in detail, including potential side effects and the initial duration of treatment. There are a variety of medications that can be prescribed depending on the symptoms. The main ones are:
   • Selective serotonin reuptake inhibitors (SSRIs). This is a group of antidepressants that increase the amount of serotonin in the brain. Typically, an SSRI is the first drug a doctor will prescribe to a patient.
   • Serotonin and norepinephrine reuptake inhibitors (SSRIs). If SSRIs do not relieve your anxiety, your doctor may prescribe an SSRI drug. This is a group of antidepressants that increase the amount of serotonin and norepinephrine in the brain.
   • Pregabalin. If SSRIs and SSRIs are not suitable for you, you may be prescribed pregabalin. This anticonvulsant is usually prescribed for people with medical conditions such as epilepsy, however, according to research, it also works for those with anxiety.
   • Benzodiazepines. These types of drugs are sedatives that are very effective at fighting anxiety, but they can only be taken for a short period of time. A doctor may prescribe a benzodiazepine (Phenazepam) during periods of severe anxiety as a short-term treatment.
   • As with any medication, follow the directions carefully and keep in constant contact with your doctor.

Tips

• Relaxation techniques take practice. Don't stop doing them if you don't see immediate results.

Warnings

• Seek professional help if the level of nervousness or anxiety is very high.