Content

• Steps
• Method 1 of 3: Explore Feelings of Anxiety
• Method 2 of 3: Eliminate Cognitive Biases
• Method 3 of 3: Use Proven Anxiety Reduction Techniques
• Tips
• Warnings

Anxiety is a healthy and completely normal emotion that everyone experiences at times. In this case, anxiety can develop into a mental disorder that reduces a person's ability to resist feelings of anxiety. When trying to deal with a problem, don't try to suppress feelings of anxiety. It is important to develop mechanisms of psychological adaptation. The ability to deal with restless thoughts is the key to success. Don't let worry and anxiety affect your self-esteem, or you may develop long-term depression and more serious mental problems.

Steps

Method 1 of 3: Explore Feelings of Anxiety

1. 1 Understand and acknowledge your concern. You don't have to scold yourself or say useless things to yourself like, "I can never handle this," or, "I'm just a weakling." Realize that you are able to overcome your anxiety.
2. 2 Determine the reason. If you are having a panic attack or sudden feelings of anxiety and fear, it is important to identify the reasons for the worry. Is it all about the surrounding situation? In a bad luck or a recent unpleasant incident? Are you worried about an upcoming job, meeting or event? Dealing with fear is easier if you know the exact reason. SPECIALIST'S ADVICE

   

   Chloe Carmichael, PhD

   
   
   Licensed Clinical Psychologist and Author of Nervous Energy Chloe Carmichael, PhD is a licensed clinical psychologist in private practice in New York City. He has over 10 years of experience in psychological counseling, specializing in relationship problems, stress management, self-esteem work and career coaching. She also taught courses at Long Island University and worked as a freelance faculty member at the City University of New York. She received her PhD in Clinical Psychology from Long Island University and completed clinical practice at Lenox Hill and Kings County Hospitals. Accredited by the American Psychological Association and is the author of Nervous Energy: Harness the Power of Your Anxiety.

   Chloe Carmichael, PhD
   Licensed Clinical Psychologist, Author of Nervous Energy

   Understand that anxiety can be helpful.... Dr. Chloe Carmichael, licensed clinical psychologist, shares his advice: “Sometimes we just don't feel like getting out of bed, and that's not always a bad thing. Perhaps, in this way, nature itself is trying to tell us that we have been recklessly wasting our energy for too long and it's time to rest. The ability to recognize the need for rest is a useful skill. If such days happen too often and interfere with the usual life, then you can ask for help. "

   
   
3. 3 Determine if your concern can be resolved. If you have figured out the causes of fear, then you should understand whether it is possible to solve the problem on your own or you just need to wait (or the problem is a figment of your imagination). If the fear is a figment of the imagination or the problem cannot be solved here and now, then make a conscious effort not to think about it. If a problem requires you to take drastic action, make a plan of action.
   • What actions can you take to ease your fear or anxiety?
   • Will this decision be long-term or short-term?
   • What actions can you take to prevent recurrence of anxiety?
4. 4 Consider the worst case scenario. If fear consumes all your thoughts, then try to imagine the worst realistic scenario. Perhaps you are preparing for an important presentation and you start to panic. Stop and think, "What's the worst that could happen?" No matter how rich your imagination is, a critical train of thought will help you realize that among the real consequences there will be only a few options with which nothing can be done.
5. 5 Embrace uncertainty. It's hard to stop worrying when you don't know how things will turn out. At such a moment, it is important to simply accept the fact of inevitable uncertainty. No one can know the future or predict the consequences. Anxiety over the unknown is an unnecessary source of fear that can be mitigated by embracing uncertainty.
6. 6 Consider the benefits of worrying. Excitement does not arise by itself and is a reaction to real or imagined developments. Problems arise at the moment when a person begins to worry about things that are not dangerous. Think about the purpose of your anxiety. Is it useful? If a really dangerous situation is scaring you, then your anxiety is beneficial. If the excitement is pointless, you are only wasting your strength and health. Remember this so as not to worry in vain.

Method 2 of 3: Eliminate Cognitive Biases

1. 1 Notice the positive and the negative. In moments of excitement, a person is inclined to notice only the negative aspects of the situation. We all know that every coin has two sides. You don't need to dwell on the negative aspects and completely ignore the positive aspects.
2. 2 Stop thinking in all-or-nothing terms. Regardless of the situation, it is highly unlikely that the consequences will be exclusively black or white. Don't allow yourself to ignore the gray areas and over-dramatize. For example, a person may think that failing to go to a particular university will show them to be a complete failure. This train of thought often arises with anxiety, but has no rational basis at all.
3. 3 Don't be dramatic. If you are afraid of harmless and perhaps even imaginary consequences, then the tendency to dramatize will be a sure way to make the situation worse. If you are afraid of flying on an airplane and in the very first seconds of turbulence your mind draws an inevitable plane crash, then the excitement will only intensify. Consider the situation in terms of reality, not potential.
4. 4 Don't jump to conclusions. With a lack of evidence and impending anxiety, any hasty conclusions will do no good. In conditions of uncertainty, you can reduce the level of anxiety if you realize (and admit) that a person cannot predict the future. So, you should consider all options for the development of events, and not only the most terrible and unlikely.
5. 5 Don't let your emotions overwhelm your common sense. In moments of fear and anxiety, emotions often get in the way of logic. They will not be helpful and will make you believe that the situation is more dangerous than it really is. Don't let fear convince you of the danger if it isn't. The same goes for all negative emotions caused by anxiety, including guilt, stress, and embarrassment.
6. 6 Don't take every situation personally. In the event of anxiety, don't let it make you feel guilty about a situation that is beyond your control. If you are very scared and anxious because burglars have entered your house, then there is a high probability of taking the situation personally and blaming yourself for everything. Such a train of thought is devoid of logic and will only worsen the situation. You did not invite the robbers, which means that you are not responsible for their actions.

Method 3 of 3: Use Proven Anxiety Reduction Techniques

1. 1 Deep breathing. When a person is overcome by anxiety, breathing becomes faster and the brain receives less oxygen. As a result, it becomes difficult to think clearly and logically. Take a few minutes for deep belly breathing. Inhale for 4 seconds, hold your breath for 4 seconds, and then exhale for another 4 seconds. After a couple of minutes of such breathing, you can quickly pull yourself together. If you are not sure if you can breathe correctly, place your palm on your stomach. Feel it rise and fall as you breathe.
2. 2 Physical exercise. Exercise is helpful in the event of a seizure or persistent anxiety.During physical activity, endorphins are released in the body, which increases the feeling of joy, and also decreases the level of cortisol (stress hormone). If you're feeling anxious, go to a workout or take a walk. In addition to immediate relief from regular exercise, overall anxiety levels are reduced.
3. 3 Meditation and Prayer. Try to distract yourself from stressors and focus on calmer thoughts to significantly reduce anxiety and fear. In moments of excitement, try to withdraw into yourself and repeat a positive mantra or prayer. Focus fully on your thoughts to ease your anxiety.
4. 4 Healthy eating. Finding the connection between anxiety and the foods you eat for breakfast may seem like a strange undertaking, but our diet has a significant impact on mental health. Researchers have found a relationship between unhealthy diets and high levels of anxiety and stress. Try to include more fruits, vegetables, and whole grains in your daily diet. Get tested to make sure there are no food allergies that could be alarming.
5. 5 Magnesium supplements. The presence of magnesium in the body can help reduce the effects of anxiety, including common anxiety and panic attacks. With magnesium deficiency, anxiety levels may increase. Buy magnesium supplements at your local pharmacy and see if they help improve your mood.
6. 6 Herbal remedies. It is not at all necessary to rely only on pharmacological drugs. Try natural herbal remedies. Many scientific studies point to a strong link between reducing anxiety levels and supplementation with St. John's wort, valerian root, and chamomile. Take your time to switch to more potent drugs and try these supplements.
7. 7 Specialist help. If you are unable to deal with your anxiety on your own, then do not hesitate to contact a specialist. No one is ashamed to go to the dentist when their teeth hurt, so feel free to contact a psychologist or psychotherapist in case of emotional problems. If you are concerned about chronic anxiety or regular panic attacks, then you need to see a specialist to find out the exact diagnosis and the appropriate treatment option.

Tips

• Avoid drinking drinks that are high in caffeine, as they excite the nervous system and increase stress levels.
• Use simple stress relievers and take your time to buy pills as they are often addictive.
• Use lavender oil to relax and release tension. Just apply one drop to your earlobes and you will feel better.
• Find a book, TV series, movie, or song that always makes you happy. In a moment of anxiety, just listen to a song like this, read a book, or watch a movie.

Warnings

• Even the most harmless pills should only be taken after consulting a doctor to avoid interactions with other drugs.
• These recommendations cannot serve as a substitute for medical care and will only solve minor problems. In case of severe attacks, you should consult a doctor. Anxiety and stress can be very dangerous for the nervous system and blood pressure. If anxiety is not resolved in a timely manner, a phobia can cause significant problems, social awkwardness, and a lack of confidence in life situations.
• If the recommendations did not help and nervousness continues to manifest in social situations, it may be due to an anxiety disorder that requires medical treatment.