In this fast-paced, mechanical life, we face numerous challenges daily. One day it’s an exam, the next day it’s an office presentation. All these add up, creating a sense of anxiety, commonly known as nervousness.
It’s normal to feel somewhat anxious. However, excessive nervousness can have adverse effects on both your body and mind. It can even lead to panic attacks, which can impair your normal functioning.
When anxiety grips us, our thoughts become stuck, making it difficult to break free. During these times, you might inadvertently do things that exacerbate your anxiety. Questions like “What if I can’t do the job?”, “What if they don’t like my presentation?”, “What if the exam doesn’t go well?”, or “What if I don’t get the house?” start swirling in your mind.
Such worries can prevent you from judging yourself properly, leading you to believe your negative thoughts as truth. Fortunately, several tips and techniques can effectively alleviate anxiety.
1. Meditation
Meditation is well-known for its benefits for mental peace. Simply closing your eyes and focusing on your breathing can calm your mind. Even amidst a busy schedule, taking 2 minutes to meditate can be beneficial. All you need is a quiet environment and an open mind. You can also practice yoga every morning to reduce anxiety. Research shows that people who practice yoga regularly suffer less from physical and mental problems. Dr. Hefner says yoga and meditation reduce the levels of anxiety-causing hormones. Deep breathing exercises during meditation relax the body, boost self-confidence, and alleviate mental anxiety.
2. Prioritize the Present
Psychologist Tamar Chansky says anxiety is usually a future-oriented state of mind. Instead of worrying about what might happen in the future, focus on the present. Ask yourself: What is my current situation? Am I okay? What task do I need to do now? If that doesn’t work, sit down for another discussion with yourself later. There’s no point in ruining your present by thinking about what might or might not happen in the future. So, do what you need or want to do now without hesitation.
3. Think Positively to Combat Nervousness
Anxious people often think negatively. To overcome anxiety, first assess how realistic your thoughts are. For example, if you have to prepare a major presentation, instead of thinking “I can’t do it,” prepare yourself for the task. Encourage yourself by thinking, “I’m a bit anxious, but I came prepared, and I can do it.” The phrase “I can do it” will significantly reduce your fear. Everyone wants to be the best, but such desires can lead to mental fear. Yes, you can do it, but be mentally prepared to accept the outcome even if it’s not what you hoped for. Remember, no failure is permanent.
4. Engage in Your Favorite Activities
Maybe you used to sing or draw in your childhood. Due to work pressure or daily life hassles, you stopped doing these things as you grew older. To alleviate anxiety, engage in activities you enjoy. Start doing the hobbies you once loved. For example, you can create a small garden and plant your favorite flowers. Spending time with nature can greatly reduce your anxiety.
5. Be Realistic
Life means having problems, and many unexpected events can occur. But every problem has a solution, and everything gets better with time. Try not to get emotional over minor incidents. Research shows that heart attack rates increase with the defeat of a favorite football team. So, don’t get agitated over trivial matters. Accept real situations and try to adapt. A realistic mindset will keep you away from anxiety, helping you face any problem.
6. Eat Well and Sleep Adequately
Good food and sleep are essential for physical and mental health. Dr. Sinsar says that a balanced diet keeps the body stable throughout the day, preventing mood swings and anxiety. Include less red meat and processed foods, and more vegetables, fruits, fish, and grains in your daily diet. Often, due to work pressure, you don’t get enough sleep. But 6-8 hours of sleep is essential for health. There’s no better stress reliever than good sleep. The quality of sleep is more important than the duration.
7. Write a Diary
You might never have written a diary. Write down what is troubling you or causing your anxiety in a diary. Also, write about what you want or what would make you feel better. This habit of writing a diary will help reduce your anxiety.
8. Make a List
Make a list of what you are anxious about. You’ll see that after writing a few things, you can’t find any more reasons. Some problems are common to everyone. Instead, you’ll notice that many people around you are dealing with even bigger issues. So, appreciate what you have. Be grateful. Instead of worrying, find solutions to your problems and help others. This will bring you mental peace.
9. Avoid Sweets
When anxious, you might crave something sweet, but eating chocolate at that time will harm rather than help you. Research shows that consuming too much sugar increases anxiety. Instead of something sweet, drink a glass of water or eat some protein. This will energize your body and help you avoid anxiety. Also, try to avoid nicotine and caffeine as much as possible.
10. Share Your Thoughts
Don’t keep your anxieties to yourself, as this can backfire. Share your worries with a friend or family member. Even if they can’t provide a solution, they will give you enough courage.
11. Watch Something Funny
This last tip is the easiest. Watch your favorite comedian’s show or any funny TV show. Spend time with people who can make you laugh or cheer you up. Even if you’re alone, try to remember a funny story or incident, which will lift your mood. Research in 2005 found that laughing burns 20% more calories than staying serious. Laughing is the best medicine for an anxious mind. Another study shows that laughter has many benefits for our mental health and well-being. It helps more than exercise in alleviating nervousness. So, always keep a smile on your face or laugh out loud.
12. Give Yourself Time
Despite being busy, take time for yourself. Hang out with friends or go somewhere with them. If no one goes, go out alone if you have time. This will reduce work pressure and fear. Your brain will start working with new enthusiasm. This will improve your mood and make you anxiety-free. At the end of the day, spend time with yourself. Sit with your eyes closed for at least 10 minutes daily, which will significantly reduce your anxiety. Follow the above tips instead of getting anxious about anything. These tips are expected to help you overcome anxiety.
