We all to some extent have some form of fear or anxiety. It could be fear of failure, fear of rejection and the anxiety of things not working or their outcome. This is a normal thing and there is no need to worry about it. Fear is a survival instinct that is in-built in all human beings. Feeling anxious can be helpful to some point and it can serve as a form of protection.
However, anxiety is not useful if it holds you back from achieving your goals and dreams. When it gets to such a level, it becomes an issue that has to be addressed. Learning how your emotions work is a sure way to overcome anxiety in a few seconds.
First and foremost, this what you should do:
· Know what causes your anxious feelings.
· Be prepared at all times.
· Build on your confidence.
· Take time to groom yourself.
· Feel happy about yourself.
· Appreciate small achievements that you make.
Some of the ways to help overcome anxious feelings in seconds include:
· Control your breathing.
The way you breath can be a quick solution to your anxious feelings. Even if you cannot, try to take a deep breath. Slowing down and reducing your breathing is a sure way to do it. Avoid speeding up your breath. Take slower, shallower, controlled breaths by:
Breathe in gently and slowly through your nose for 5 to 7 seconds.
Hold your breath for three to four seconds.
Breath out gently and slowly through lips that are pursed as though you are whistling for 7 to 9 seconds.
Repeat this exercise ten to twenty times and it is a sure way to ensure that you are not hyperventilating, which is a common problem that comes with anxious feelings. Breathing actually makes it easier for you to think normally and focus on a singular thing. It will draw you back to the moment rather than failures or future worries.
Besides breathing, you can also count from one to ten or even twenty. Do it in a relaxed manner and slowly until you feel calm.
· Create a worry period.
Thought stopping is something that backfires easily and in the process, you end up paying attention to every thought that you want to avoid. Having time to look deep into what is worrying you can help clear your head.
· Postpone your worry.
When an anxious thought comes to your head, make a brief note of it and then continue with what you are doing. This will allow you to continue with your work peacefully without having to worry. Remind yourself that you will have time to think about it later in the day and there is no need to worry about it at the moment.
Postponing anxious feelings breaks the habit of dwelling on worries when you have other things to do. It creates a way to control what you are thinking about.
· Ask yourself if the problem is solvable.
When you have an anxious feeling about something, ask yourself if the problem is solvable or not. Ask yourself some of these questions:
· Is the problem something you are currently facing or is it an imaginary what-if?
· If it is an imaginary what-if, is it so likely to happen and is your concern realistic?
· Can you solve the problem or is it out of your control?
Productive and solvable worries are those you can take action on right away, such as worries about bills. For this, you can call your creditors and talk of flexible ways to pay them. If the worry is solvable, start by brainstorming and write down all the possible solutions.
· Trick your anxious thinking.
Anxious feelings do not come from the blues. They are often because of negative thoughts that you can control. You can actually control anxiety by keeping the thoughts at bay and learning how to dismiss triggers that cause anxiety.
Have affirmations- these are things that you can say to yourself to make you feel better such as: I have a great life and tomorrow is another new day for me.
· Listen to good music.
When that anxious feeling comes to you, turn on that music that you love. Listen to music that represents the way you feel. Music that is happy and relaxing. Music does affect our emotions. Do not go for sad music if you are feeling sad. Choose music that will help you feel the way you want to feel.
· Visualize in a positive way.
It is so easy to get stuck in seeing negative things in your mind concerning how a situation will go. Take time to feed your brain with positive ideas. You can do this by seeing how great the situation will be in your mid. For example, if you are feeling nervous about expressing yourself in a meeting, try and visualize yourself being complimented for a good point. Visualize a happy ending about everything.
· Ask yourself: what is the worst that could happen?
This question will help you come down in a matter of seconds. It stops you from creating a mountain out of a molehill.
Having a bad date will not make the sky fall from its place. You will just have one or two bad days and that’s all. Actually, you will wake up the following day and realize that you learnt something new that you can implement of your next date.
· Assume a rapport in a social situation.
This means that just before you meet someone, for example; pretend and think that you are meeting one of your best friends. This will make you slip into a relaxed, confident, comfortable and enjoyable emotional state of mind. You will then have a conversation that will flow freely without having to think too much. This is one of the very best ways and helpful social habits.
· Tell yourself that you are excited.
When your nervousness bubbles up, just tell yourself that you are excited about meeting or presenting something. This helps you to change your perspective on what is going on inside you. Your enthusiasm and openness is boosted for a short while.
Remember that people do not think about you and what you do that much. You may feel like everyone is watching and judging you, but that is not the case. Most people will not pay much attention to you as you do it yourself.
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