Both psychological and physiological factors can cause anxiety.It is normal for people to feel anxious or nervous, but it is difficult to control them.There are more moderate steps and actions you can take to help relieve your anxiety.
Step 1: Take some deep breaths.
If you have a big moment coming up, it's highly likely that you will be nervous and anxious.You can take steps to control your nerves if you want to get rid of this feeling.Deep breathing slows your heart rate.Take a deep breath through your nose.You can feel your lungs filling with air if you put your hand on your abdomen.exhale slowly after holding it for a few secondsWhen you feel your heart rate slow, you become more relaxed.Try to clear your mind and concentrate on breathing.To maintain a regular rhythm when you breathe in and out, you have to count from one to five.
Step 2: Prepare and practice.
If you have a presentation or a job interview that makes you nervous, practicing can help.A trusted friend can help you with your presentation or interview questions.If you are going to confront someone about something awkward, practice.Are you tired of your roommate leaving dirty dishes in the sink?If you want to address your roommate with confidence, you need to hear your grievances privately.It can be difficult to rehear for parties.Rehearsals of a few jokes and stories could help calm your nerves.
Step 3: Rationalize your fears.
Think "what's the worst that could happen?" if you are nervous about a job interview or presentation.It's not the end of the world if you have an interview that goes badly.It's normal to be nervous about a significant event in your life, but remember there are plenty more opportunities to come, even if it doesn't feel like it at the time.You may be able to present yourself more successfully if you adopt a slightly more rounded appreciation of these events.
Step 4: Take a moment to think.
Take a few moments to visualize something that will calm you down.Take a picture of something that makes you feel safe.It could be anything from a happy childhood memory to a calm sea.
Step 5: Listen to the music.
Listening to some slow, mellow music or listening to nature sounds can help you relax and lower your heart rate.It's a good idea to listen to more uptempo music and sing along with it.
Step 6: Deep breathing is a good way to practice it.
You can incorporate the same deep breathing exercises that calm you down into your daily routine.You can set aside time to relax by doing regular deep breathing.You can fill your lungs with air by breathing in through your nose and mouth.As you breathe in, count up to five.Don't force it if you're not able to get to five.Allow the air to leave your lungs in a controlled manner.As you exhale, count to five.You will begin to feel calmer and more relaxed if you repeat this.For three to five minutes, two or three times a day, practice relaxed breathing.You feel stressed and nervous.
Step 7: You should give yourself a massage.
You can massage your shoulders with a tennis ball.Wrap your shoulders and neck in a warm towel.Close your eyes and relax while wearing the warm wrap.The heat will loosen your muscles.Giving your back a massage can increase your relaxation.Stand with you back to a wall after removing the warm towel.Between your back and the wall, place a tennis ball or foam roller.If you want to massage the part of your back that is holding the ball, push it against the wall.For 15 seconds, apply gentle pressure by leaning into the ball.The ball should be moved to another spot.
Step 8: Try to relax your muscles.
The goal is to tense and relax your muscles.Doing this will ease the tension in your muscles and help you to feel more relaxed all over your body.You should begin with your toes.Relax for 30 seconds after you tense your muscles there.You would relax your calf muscles.Continue relaxing your muscles as you travel up your body.You can start at the top and work your way down to the bottom.
Step 9: Relax using autogenic relaxation.
visualization and body awareness help you relax.A few different relaxation techniques are combined into a single method.Close your eyes and imagine a relaxing scene.Slowly and deeply breathe.Relax different parts of your body at a time as you concentrate on breathing.Start with your legs, then move on to your arms, shoulders, and so on.As you relax, your heart rate should slow.You can try repeating relaxing words instead of focusing on an image.The word autogenic means something that comes from you.
Step 10: Meditate.
Regular meditation can help your brain deal with stress.A few minutes of meditation each day can help you relax.It's a good idea to incorporate nervousness or anxiety into your daily routine.Simply place both feet on the floor and sit up straight.All the other thoughts should be allowed to drift away when you close your eyes.Concentration on your breathing as you repeat the chant.Try to put one hand on your stomach as you breathe in and out.It can be anything you want it to be.Keep it positive.Try to say, "I am at peace".
Step 11: Don't expect things to be perfect.
People are put under a lot of pressure to perform well at everything they do.Not every day will be perfect.You will have ups and downs.Learning to deal with them will make you stronger.Sometimes you have to be able to roll with the punches in life, and it's important to remember that.
Step 12: Don't be afraid of your anxiety.
Try to figure out what's making you jittery.Are you concerned about your job?Do you have a love life?Money?Is it possible to socialize at a work party?Shift your perspective once you have found the source of your nervousness.If your anxiety is associated with a particular place, go to that place and confront the anxiety head on.If you panic when you get into a lift, go back the next day.
Step 13: Challenge irrational thoughts with rational ones.
When something makes you nervous, write it down.Go back through them again and challenge them rationally.Keeping a journal and talking to someone can help.Write down your thoughts in a journal.You can free your mind up by keeping a journal of your nervous thoughts.Tracking the things that make you nervous in a journal is a good way to do that.It's a good idea to look back on something that made you stressed out in the past.
Step 14: Embarrassing yourself.
Maybe you have a fear of embarrassment.If that is the case, try to make yourself look bad so you can get used to it.Don't give lemons to strangers for no reason.You will chase the fear and anxiety away if you expose yourself to uncomfortable situations.
Step 15: Become a person else.
An alter ego has a fake name and back story.In situations of little consequence, use this alter ego.You can get used to small talk and casual flirting with this.Do not use your alter ego in job interviews or dates where you could face serious repercussions.It's a fun way to get used to being in situations that you wouldn't normally think of as threatening.
Step 16: Get regular exercise.
It is possible to reduce nervousness by regular exercise.It helps relax certain neurotransmitters and decreases anxiety.It improves your sleep and self-esteem by being good for you.It is possible to take a short walk to relieve anxiety.It can be refreshing to get outside in the fresh air.
Step 17: Get plenty of sleep.
Increased stress levels and other serious health conditions can be caused by too many people getting too little sleep.It is more difficult to distinguish between justified and unwarranted nervousness when you are tired.An adult should get between 7 and 9 hours of sleep per night.Stick to a regular sleep schedule.If you want a good night's sleep, try a relaxation exercise before bed.Stretching and progressive muscle relaxation can help.
Step 18: A balanced diet is what you should eat.
A healthy diet will give you all the minerals and vitamins you need to stay active.A poor diet can lead to fluctuations in blood sugar levels, which can cause bodily sensations similar to anxiety.A good diet and regular exercise will lower the risk.Have a lot of bread, potatoes, and pasta.Cut down on biscuits, chocolate bars, crisps, and beer.
Step 19: Limit the amount of coffee you drink.
Coffee has benefits, but it's not a good idea to drink coffee with too muchCaffeine in coffee can increase anxiety, not to mention other drinks like soda and energy drinksTry to cut down on the amount of coffee you drink.Keep a diary for a few days to document how much you consume and work on lowering it over the next few weeks.If you're having trouble sleeping, it's a good idea to cut out caffeine in the afternoon and evening.Incorporating decaffeinated teas and coffees into your daily tea and coffee intake is a good idea.
Step 20: Evaluate your feelings.
If your nervousness is chronic and severe, you may need to seek help from a doctor, as the tips above can help you to relax and deal with day-to-day fears and anxieties.Make an appointment with your doctor if you find it hard to deal with nervousness.Generalised Anxiety Disorder is one of the possible diagnoses.When there is no obvioustrigger, a feature of Generalised Anxiety Disorder can be experiencing intense nervousness.If you are having a hard time in your daily life, you should see a doctor.If you've had thoughts of suicide or self-injury, you should contact your doctor or a friend.
Step 21: Tell your doctor the truth.
If you go to see your doctor about your nerves, be upfront and honest.It can be difficult to talk about your feelings, but you should try to give a clear picture and not leave anything out.She needs as much information as possible to make a diagnosis and recommend the best course of action for you.Before you leave, think about what you want to say.Share this information with the doctor if you have been keeping a record of your moods and the things that make you anxious.
Step 22: Don't be afraid of the diagnosis.
If your doctor tells you that you are suffering from Generalised Anxiety Disorder or Clinical Depression, don't worry, you're not being thrown out from everyone else.One in 25 people in the UK are affected by Generalised Anxiety Disorder.Discuss these diagnoses with your doctor.
Step 23: Talk about treatment options.
There are many ways to overcome nervousness, including psychological treatments and medication.Your doctor will most likely tell you to exercise, eat healthy, stop smoking, and cut down on alcohol and caffeine.A period of self-help may be overseen by your doctor.You can do this alone or in a group.Cognitive behavioural therapy is aimed at changing how you react to situations.
Step 24: Understand the drugs that could be prescribed.
Your doctor may prescribe a drug to treat your anxiety if the initial treatments are not successful.Discuss all the possible medications with your doctor, as well as potential side-effects and the initial duration of the treatment.Depending on your symptoms, a variety of drugs can be prescribed.The main ones are the SSRIs.Serotonin increases in your brain when you take this type of anti-depressant.The first type of drug you will be offered is the SSRIs.Serotonin and noradrenaline reuptake drugs are used.Your doctor may prescribe an SNRI if the SSRIs haven't helped your anxiety.Serotonin and noradrenaline increase in your brain when you take this drug.Pregabalin.If they are unsuitable for you, you may be prescribed pregabalin.This drug is an anticonvulsant that can be used to treat anxiety, which is beneficial for people with anxiety disorders.Benzodiazepines.These types of drugs can only be taken for a short period of time.A benzodiazepine can be prescribed by your doctor as a short-term treatment for anxiety.Follow the instructions and keep in touch with your doctor.