Sometimes everyone can be a little anxious. Yet, this feeling can be too panoptic for some people. For example, they start feeling anxious when they need to call a stranger, lose money due to play roulette online at 20Bet, or just drive a car. Are you one of these people? Then these tips will help you feel better and decrease your anxiety.
1. Ask Yourself Questions
You should agree that anxiety is quite tiring and spoils one’s life. But there is a quick and effective way to deal with it. All it takes is one question, followed by a dialogue with yourself. Ask yourself: “What’s the worst that can happen if my fears are confirmed, and it happens?” And listen to the first answer that comes to mind.
Imagine the worst-case scenario where you actually get fired, your visa is not approved, your colleagues laugh at your presentations, and your husband leaves you for another woman.
After you answer the first question, have a dialogue with yourself: “Suppose this happened. What happens next?” You’ll probably worry that you’ll be left with no money, feel a strong sense of shame, and begin to nibble on stress and loneliness. “Okay, then what?”
The answers may be different: you will have to find a new job, rehabilitate after a loss, take up sports to lose the pounds you have gained.
Ask yourself until your scenario of events again turns into a positive one. For example, continuing to ask yourself the question “What happens next?”, you suddenly realize that eventually the pain will pass, you will adapt to a new job and meet a new man.
Most often this technique helps as early as the fifth question, but there may be many more depending on the complexity of the situation. It is important to have time to notice what happens to you in the dialogue with yourself. Somewhere it will be unpleasant and frightening, but if you find the strength and courage to go all the way, you will definitely feel better.
Having broken down the problem into its components, you are likely to realize that you have the strength and resources to cope with it. But most often the worst-case scenario that you imagined, and not implemented, and you’ve already managed to wear yourself out with empty anxiety about it.
2. Find a Group of Supporters
Surround yourself with friends who will help you overcome your fears. Swedish researchers have proven that watching your fear not cause other people to panic is very helpful. If you watch someone do what you fear over and over again, the fear may recede. The brain updates its knowledge of danger based on how we feel.
If you’re afraid of heights, it is helpful to talk to a skydiver or bungee jumper. They can talk about the positive emotions they experience while in the air. Sometimes friends can provide the necessary support, even if they have no experience in dealing with the fear that is bothering you. For example, children often do something scary just because they do it with pals who push them.
3. Say “Yes” to the Situation
Often we can not get out of the situation a winner for the very reason that he can not cope with emotions. It would seem to be prepared for the performance, but there is so much tension inside that there is no more strength to cope with themselves – all the energy went to the fight against anxiety.
So remember another simple way in case you were suddenly overpowered by strong emotions. Just say yes to it. Through acceptance of the situation, the tension in the body is released and the ability to look more clearly at the events. When we notice our fear, it ceases to affect us with great intensity.
Life without stress is impossible, otherwise, we wouldn’t be able to evolve and evolve. But when we get stuck in a negative state, the synthesis of the stress hormone cortisol is activated, which badly affects our nervous and immune systems. The key is to neutralize anxious thoughts in time, and they will lose their destructive power.
4. Breathe Deeply
To quickly overcome fear and relieve anxiety, start breathing slowly and deeply. This will increase the flow of oxygen to the brain. As you inhale mentally count to seven, as you exhale count to eleven. It is possible to use other figures, the main thing is to accent on an exhalation. It must be longer than the inhalation. When breathing in, the nervous system is activated, and when breathing out, calmness and relaxation come.
By controlling one’s breathing, one controls the symptoms of anxiety. Calming breathing also works if you only think about an upcoming event that causes fear. In addition, meditation, yoga, healthy sleep, a balanced diet and walks in the fresh air work well in controlling anxiety.
5. Think Through a Plan
Visualize your fear on paper. If you’re worried about it raining outside on your wedding day, write out the specific consequences that scare you. Unexpectedly, you may find that fear itself as an emotion is actually worse than anything you fear. Most fears are irrational and irrational. They keep us in one place and make us give up interesting opportunities.
Think ahead of time about your plan of action in case the fear comes true. Write out the specific steps you will take to adapt. In this way, the fear will gradually become less, and you will feel calmer and more confident.