Buzz
We all face moments of anxiety – it's a completely natural emotion and an inherent part of being human! However, if your worries start to paralyze you or make it impossible to focus, it's time to take action to improve your situation. Fortunately, with patience and practice, you can overcome this uncomfortable feeling.
Steps
Practice the activities that trigger your anxiety
This approach will help you feel more prepared and less anxious. Try rehearsing a presentation in front of a mirror or with people who make you feel comfortable. Or, head to the park to practice shooting hoops for the upcoming basketball game that has you feeling nervous.
- If you’re anxious about a social event, try practicing introducing yourself or chatting a bit in front of the mirror.
Speak words of encouragement to yourself
This tip can help clear away anxious thoughts from your mind. For instance, if you’re feeling tense about an upcoming gymnastics performance, tell yourself, “I can do this!” or “I’m ready!” Or, if you're nervous about trying something new like paragliding, remind yourself, “This will be so much fun!”
- You can also come up with a personal mantra or phrase that helps you stay calm. For example, you might silently repeat “I am strong” whenever you start to feel anxious.
Visualize success
Positive thinking can help reduce your feelings of pessimism and anxiety. If you’re nervous about things like a presentation or an upcoming sports competition, picture everything going smoothly. If negative thoughts begin to creep in, push them aside and continue imagining yourself performing excellently.
- To do this, ask yourself: “What’s the best possible outcome?” and then focus on picturing the most favorable result for your upcoming performance.
Take deep, slow breaths
This technique will help regulate your nervous system and bring you calm. Close your eyes and take slow breaths to relax both your mind and body. Try inhaling through your nose for at least 4-5 seconds, then exhale slowly through your mouth for as long as you can.
- People around the world practice yoga to control their breath daily, bringing peace to their mind. Slow, steady breathing signals to your mind and body that everything is okay. Rapid, shallow breathing does the opposite. By breathing correctly, you can signal your body about how you're feeling.
- You can control your breath by counting or silently repeating “inhale, exhale.”
Exercise in the morning
Physical activity boosts the production of endorphins and helps reduce stress. Try practicing yoga or tai chi. Running, cycling, or hitting the gym are also good options. Set a goal to get your body moving for at least 30 minutes each day.
- For instance, if you're anxious about an afternoon presentation, wake up early and go for a run in the morning to calm your nerves.
Write down your worries
Writing down your thoughts can help you banish your anxiety. Grab a pen and paper and jot down everything that’s worrying you. Write about why these things are making you stressed. Once you’ve written down your feelings, you can either dispose of the paper as a symbolic gesture or keep it to reflect on later in the day.
- For example, if you're feeling uneasy about an upcoming social event, you might write about it and try to analyze why it makes you nervous. Confront your feelings and let them pass – your worries seem less overwhelming once they’re written down on paper!
Focus on the present moment instead of dwelling in the past or worrying about the future
What’s done is done, and what hasn’t happened yet is still to come. Don’t cause unnecessary stress by constantly replaying embarrassing moments from the past or imagining the worst outcomes ahead. Instead, concentrate on what you’re doing or can do right now.
- There’s something called a self-fulfilling prophecy. If you’re fixated on the failure of your presentation tomorrow, you might end up making a mess of it. Focusing on the present helps your mind stay anchored in what’s happening and keeps you calm.
Remember that worry is a natural response
Worry is simply a form of anticipatory thought about future events. Learn to love yourself and accept that there will be times when you can’t avoid feeling anxious. It’s a completely natural reaction, so don’t blame yourself for having that feeling.
- If you notice physical reactions like a tight throat, sweaty palms, or a tense stomach, remind yourself that these sensations are natural reflexes controlled by your nervous system – it’s not your body betraying you!
Prepare for the upcoming performance
The more thoroughly you prepare, the less anxious you’ll feel. For instance, if you're nervous about an upcoming presentation, gather all your notes, review your supporting slides, and double-check any necessary visual tools. If you’re anxious about tomorrow’s volleyball match, pack your sportswear and gear in your bag and leave it by the door.
- A “performance” could be anything that’s making you nervous. A social gathering or event, for example, can be considered a performance. Choose your outfit and come up with some conversation topics to prepare for these situations.
Face your fears
The feeling may worsen if you continue to avoid situations that make you anxious. Instead, push yourself to confront these challenges and overcome the anxiety. Start small and gradually tackle larger fears as you become more comfortable.
- For instance, if social interactions make you nervous, start by attending a party with a friend where you don’t know anyone. Once you feel comfortable in that setting, aim to introduce yourself to at least one person.
Take care of your basic needs
Don’t let anxiety rob you of your sleep and appetite. Try to get a full 8 hours of sleep the night before an event you're worried about. Drink plenty of water and don’t skip meals!
- If you're too nervous to eat a full meal, opt for healthy, brain-boosting snacks like a banana.
- Avoid or limit caffeine and alcoholic beverages, as both can contribute to a restless feeling.
