Nowadays I want to share 12 tips that have been really useful for me to calm my nervousness in everyday life.
Because if you’re anything with this problem you have been there many times.
You’re sitting in a waiting room. Or just waiting somewhere.
Soon it will begin.
Your leg is starting to shake nervously. Your hands are starting to sweat and maybe the mouth area feels a bit dry.
Your thoughts are becoming cluttered, it is hard to focus and also to think as clearly while you usually do.
Maybe you have an important test at school. A job interview. An appointment together with your doctor or dentist.
A date that you are looking forward to but at the same time you are afraid to make a fool of your self on.
Whatever it may be it is making you stressed.
Now, these types of self-help tips are designed for relieving low or medium levels of anxiety. They are not meant for anxiety attacks or anything that serious.
I know nothing about such things and might recommend that you seek professional help in such situations.
1 . Breathe.
Sit down, in a quiet place if possible.
Breathe a little deeper than usual and do this with your belly and not together with your chest.
For just a minute or two focus on only the air going in and out of your nostrils. Nothing else.
This can calm your mind and entire body down.
But it will surely bring your attention back to the present moment instead of it being lost in overthinking scary, future scenarios or even bad memories from the past.
2 . Get good knowledge.
Dispel the particular clouds of uncertainty plus vague fears by exploring what you have anxiety regarding.
By talking to people who have done what you are about to do or need to do – or by reading what they have written – you can build a more realistic roadmap with both positives and negatives of how things are likely to go.
And learn how to improve in the area that gives you stress and anxiety.
Do research to the best ways to become better at and less anxious when – for instance – doing public speaking, job interviews or presentations at work or even in school.
3. Do a quick workout.
I love to lift heavy weights for about 30 minutes when I feel worried, stressed or anxious.
It makes me really feel stronger both in mind and body. It releases inner tensions and relaxes me.
Others go out for a quick run, walk or bicycle ride when they feel stressed.
Find a way in order to exercise that fits both you and lets you reap these advantages and counteract anxiety.
4. Focus on something else.
Sometimes it is more helpful to simply redirect your mind instead of considering what creates your current panic.
Especially if you do not have control over the situation that causes the particular anxiety like for example an upcoming appointment with your doctor or the dentist.
So concentrate somewhere else for a while and recharge it with something good.
Watch a few episodes of your favorite sit-com or TV-series. Browse your favorite social media feeds. Have calming or upbeat evening with friends.
Take a step that takes your mind off the situation that causes anxiety, even when it is just for a few hours.
After that recharge you will not only likely feel better but you may also be in a better headspace and at a higher energy level to handle and think about the anxious situation.
5. Don’t forget to eat.
When I forget to eat due to the fact I am stressed and anxious then that only tends to worsen my state of mind.
It becomes harder to think clearly and negative scenarios more easily pop up in my thoughts.
So even though you don’t feel that hungry monitor the clock and if you may be running low on gasoline.
six. Change your focus to what that can be done right now.
When you ask yourself questions that make you feel powerless or like things will only get worse and worse then you take away your own personal power.
Empower yourself by instead wondering:
What is a single small thing I can do to improve upon this situation nowadays?
Write that will question down and write down ideas answers for a few minutes. After that take action on one of the solutions you find.
It doesn’t have to be a big activity, just one small step forward. And when you are done with it then consider another one.
This particular movement forward will make you really feel like you are starting to regain control over your life again, it will make you feel at least a bit more self-confident and it, in my experience, tends to reduce the anxiety.
7. Question your worries and anxiety.
Look to your own previous and ask yourself:
How many situations that I happen to be anxious about in the past have got turned out to be exaggerations or me personally making a mountain out of the molehill in my mind?
Question your panic and worries instead of letting them roam freely.
8. Remember: You might have handled tough situations previously.
If you are standing in the middle of anxiety plus fear bubbling up inside then it is easy to get dragged down with it.
To lose faith in yourself and your abilities.
When that happens focus on your own breathing first to relaxed and clear your mind. After that look to the past for a bit associated with strength and confidence about what you can do.
Carrying this out helps me to go from feeling powerless to feeling like I am standing on firmer ground again.
9. Let the sensation in to let it go.
Sometimes an stressed feeling can feel sticky and vague.
You don’t know where exactly it is coming from or why you have it. It can be hard to eliminate.
A bit of a good odd solution that has worked well for me in such circumstances is this:
Whenever you feel a negative feeling then allow and accept that will feeling. Don’t try to retain it out. Don’t try to combat it.
Despite the fact that many of us have learned to do all those two things to negative feelings throughout life.
Instead, this time, just let it in and observe the sensation in your mind and body with no judging it.
If you let it in and just observe it for a couple of moments something wonderful happens.
First it may feel uncomfortable and more intense.
But then the feeling loses power. It weakens.
Often to the point that it just vanishes. Or so you are able to let it go without much effort.
Because when you take the feeling and let it within you stop feeding this with more energy (as you would when you tried your most difficult to keep it out or to combat it).
10. Let it out to the light.
When you keep something inside you then your head can become a good echo chamber that magnifies and doubles the anxiety and fear in a situation.
So let it away instead.
Talk to someone close to you about the circumstance at hand. Just venting to someone who will listen can assist you to get a more grounded approach to what’s happening.
Or the two of you can discuss it and help you to reclaim your power by making a small, initial plan for how you can reduce the anxiety about this situation through some kind of action.
11. Stay in the present moment.
Anxiety is often a fear of something you think will happen in long term.
One way to reduce that anxiety is to merely stay with your attention in our moment as much as you can.
Perhaps you make a little plan in advance to help you out however, you choose to deal with the anxiety-creating situation when it happens.
Instead of spending hours each day with imagining and fearing the future and developing monsters in your mind.
The breathing technique at the start of this article is one of the best techniques I have found for returning to the present moment when you get lost later on.
Another one associated with my favorites you can try is this 1:
Take 1-2 minutes and focus just on what’s right in front of you.
Or around you and on you. Look at what’s right in front of you.
Listen to the sounds who are around you. Feel the fabric of your clothing. Feel the warmth of the winter season sun on your skin.
12. Remember: There is a brand new day tomorrow.
This reminder helps me whenever today or the last week might not have gone so well.
Because there will be a brand new day tomorrow. Per day when you can begin again.
A day when you can take a new step to move toward what you want and likely have a bit more luck.
And when it will be easier to see this difficult time is only temporary and never permanent (even if it may feel that way right now).