Today, I’d like to share 12 tips that helped me calm my anxiety every day.
Because if you’re anything like me you have been there many times.
You’re sitting in a waiting room. Or, you might be waiting somewhere.
It will soon begin.
Your leg is shaking nervously. Your hands start to sweat, and your mouth may feel dry.
You are finding it difficult to focus and think clearly.
You might have a test that is important at school. An interview for a job. An appointment with your dentist.
You look forward to a date but are afraid to make a fool out of yourself.
It doesn’t matter what it is, it is making your anxious.
These self-help suggestions are meant to help with anxiety relief for low and moderate levels. These self-help tips are not meant for anxiety attacks, or any other serious condition.
These are not things I am familiar with and I recommend that you get professional advice.
Sit down, in a quiet place if possible.
Breathe in a deeper way than normal and with your belly, not your chest.
Only focus for a moment on the air flowing in and out of you nostrils. There is nothing else.
This will help calm your body and mind.
It will help you to focus on the present moment and not get lost in worrying about the future or bad memories.
2. Get good knowledge.
Research what is causing you anxiety to dispel any lingering doubts and fears.
By talking to people who have done what you are about to do or want 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.
You can also learn how to decrease anxiety in that area.
Do research on the best ways to become better at and less nervous when – for instance – doing public speaking, job interviews or presentations at work or in school.
3. Do a quick workout.
When I feel anxious, stressed or worried, I lift heavy weights for around 30 minutes.
It makes me feel more powerful in my mind and body. It relieves my inner tensions and helps me to relax.
When they feel anxious, others go for a run, walk, or bike ride.
Find the best way to exercise that suits you. This will allow you to reap these benefits as well as reduce anxiety.
4. You should be focusing on something else.
Sometimes it’s easier to just redirect your attention and forget about your anxiety.
Particularly if you are unable to control the situation that is causing the anxiety such as an upcoming appointment at the dentist or doctor.
Focus your attention on something else for a bit and then recharge it with something good.
You can watch a few episodes of your favorite TV-series or sit-com. Explore your favorite social media channels. Spend a relaxed or upbeat evening together.
Even if you only have a few hours, do something to distract yourself from the anxiety-provoking situation.
This recharge will likely make you feel better and give you more energy to deal with anxious situations.
5. Don’t forget to eat.
If I’m stressed or anxious, I tend to forget to eat and this only serves to make my mind worse.
It is harder to think clearly, and I find it more difficult to see the positive side of things.
Even if you don’t feel hungry, it is important to keep an eye on the time and see if you are running low on fuel.
6. Focus on what you can do now.
If you ask yourself questions that make it seem like you are powerless, or worsening things, then you can take away your personal power.
Instead of asking for help, empower yourself and ask yourself these questions:
What’s one thing I can do today to improve this situation?
Take a few minutes to write down the question and then brainstorm possible answers. Next, take action on the answer you have found.
It doesn’t have to be a big action, just one small step forward. You can always take another one after you’re done.
This will give you the feeling that you are starting to take control of your life, it will make it feel a little more confident, and it can reduce anxiety.
7. Be open to letting go of your fears and worries.
Take a look at your past and ask yourself these questions:
How many times has it been that situations I was anxious about in the past turned out not to be true or that I made a mountain out a molehill?
Instead of letting your worries and anxiety roam free, ask yourself what you can do to reduce them.
8. Keep in mind that you have dealt with many difficult situations in the past.
It is easy to become entangled in fear and anxiety when you’re standing in the middle.
Lose faith in yourself, your abilities.
Focus on your breathing to calm and clear your thoughts. Look to the past to gain some confidence and strength in what you are capable of accomplishing.
This allows me to feel stronger and more in control, instead of feeling helpless.
9. Feel the emotion and let it go.
An anxious feeling may feel sticky or vague at times.
You don’t know exactly where it is coming from or what is causing it. It can be difficult to eliminate.
One solution that has worked for me in such situations is this:
If you feel a negative emotion, then accept it. Don’t try to keep it out. Don’t try to fight it.
Many of us have experienced these two things throughout our lives.
Instead, you can just feel it and let it go without trying to judge it.
You can make something amazing if you just let it in.
It may initially feel more intense and uncomfortable.
The feeling then loses its power. It begins to weaken.
It can often disappear completely. It can be let go of easily.
You can accept it and let it in. This will allow you to stop feeding it with energy.
10. Let it shine.
If you hold something in your head, it can magnify and double the anxiety and fear you feel about a situation.
Let it go instead.
Talk to someone you trust about your situation. Talking to someone close can help you gain a better understanding of what is happening.
You can also discuss it with your partner and help you regain control by creating a small plan to reduce anxiety by taking some action.
11. Keep your eyes on the present moment.
Anxiety can be a fear of what you might experience in the future.
You can reduce anxiety by simply staying present in the moment.
You might make a plan, but then you decide to face the anxiety-producing situation as it arises.
Instead of spending hours every day worrying about the future, imagine and fear it and create monsters in your mind.
The breathing technique described at the beginning of this article is one I love for returning to the moment after getting lost in the future.
This is another one of my favorite recipes you can try:
Take 1-2 minutes and focus only on what’s right in front of you.
Or all around you, and on you. Look at what’s right in front of you.
Listen to what is going on around you. Feel the fabric of your clothing. Feel the warmth of winter sun on your skin
12. Keep in mind that tomorrow is a brand-new day.
This reminds me to keep going even if things don’t go as planned.
Because tomorrow will bring you a new day. You can start over again.
You can make a new move to achieve your goals and have more chances of success.
It will soon be clearer that this difficult time in your life is temporary and not irreversible.