How to deal with feelings of anxiety and calm down?

| April 21, 2021 | psychology

Anxiety is a very unpleasant feeling that is accompanied by a rapid heartbeat and can affect a person in different ways. At this moment, it is difficult for us to concentrate on something because of the problems that have fallen on us, and at this moment we simply do not understand how to cope with feelings of anxiety and calm down. It is difficult for us to do this, because we start to panic and imagine what bad things can happen if we do not complete the tasks.

Some of the most common symptoms of anxiety

  • Increased pulse and heart rate;
  • Increased muscle tension
  • Tingling sensation in the hands and feet;
  • Dizziness;
  • Difficulty breathing
  • Frequent visits to the toilet;
  • Headaches;
  • Increased sweating;
  • Dry mouth;
  • Feelings of suffocation.

Anyone can experience anxiety, and it exists thanks to a set of bodily functions that have appeared in our country in the days of the cavemen. But there are practical methods for dealing with anxiety and calming down so that you feel mentally healthy.

1. Determine the true cause of the worry

Most of the time, we worry about not realizing the real cause of the anxiety. In this case, we need to understand ourselves and analyze the latest events that have occurred in our life. After that, it will be easier for us to determine what is really happening to us and how to get rid of it.

For example, you cannot get through to a loved one. Quite a long time has passed, and he still does not answer. You start to worry and worry, because you think that he is dating someone or wants to change. At this point, you might think that these very thoughts are causing concern. In fact, the problem is that you have no trust in your partner and you doubt his loyalty. So the problem is not in the phone call, but in the wrong development of your relationship. When there is a normal relationship between you and your partner, you will trust and respect each other, then the feeling of anxiety will not bother you.

2. Sports and exercise

There are times when we know the true cause of our experiences, but we still cannot get rid of them. Since this feeling is too strong, emotions overwhelm us and we do not know what to do. In this case, sports, gymnastics or physical exercises will come to the rescue. This is a good way to get rid of anxiety for a while. Go for an easy jog or do something physically challenging. You need to focus on your muscles and your body, and not on the issues that worry you.

3. Deep breaths in and out

There will be times in your life when you need to calm down, but there is no way to go for a run or do physical exercises. This could be your job, school, university, or some important meeting. At this point, you need to concentrate on your body and correct breathing. Take a deep breath and count to ten, then exhale slowly. Do this several times until you feel better. Focus on your body and breathe calmly and evenly. This will help you distract yourself a little and calm your body.

4. Ask yourself what bad things can happen?

We often experience anxiety due to the fear of the unknown. If we can pinpoint what is wrong with it and come up with a plan of action to solve the problem, then our anxiety will ease. For example, you are worried about upcoming tests or exams. What’s the worst thing that can happen if you don’t give up? Even if you fail them, you will simply find yourself on a different path in your life, but nothing will threaten your health and you personally. Think about the worst that could happen. Pay attention to how you are feeling. Some people immerse themselves in their fears, then become aware of them and realize that there is nothing fatal about it. As a result, our experiences go away and our emotional state improves.

5. Apply self-hypnosis

Another effective way to cope with feelings of anxiety and calm down is with the help of self-hypnosis. You may feel much better if you act as if nothing happened to you. Smile and cheer yourself up. Chat with people who cheer you up. Experience a charge of positive emotions and don’t be afraid to show laughter and sincere feelings. You will feel a slight surge of happiness, become a little calmer, and your anxiety will ease.

6. Analyze the degree of your anxiety

Ask yourself how strong the anxiety is and how do you feel at this moment? Focus on your heartbeat and sensations. Try to rate your anxious feelings on a scale of one to ten. Simply identifying and acknowledging your level of anxiety will help reduce its impact on you.

7. Read an interesting book

The next way to deal with feelings of anxiety and calm down is to keep yourself busy with something interesting. Stop thinking about your problems for a while. Some gripping book can help shift your focus. I know many people who read the Bible, others repeat affirmations. Read something inspiring. If you still feel anxious after this, then try reading aloud.

8. Write a list of the good things in your life.

We may be fine, although anxiety makes us think we are not. Making a list of the positive things in our lives will help calm down. You can be all right with your health, with loved ones, too, everything is fine, you have a job and you are not a poor person. Anything good in your life should be on the list. Write down as much as possible, it will only be beneficial.

9. Talk to someone about your experiences

Talking about what bothers you can make negative feelings disappear. Just make sure that you are talking to a person who is not going to aggravate the situation, but will listen and support you. Choose someone you know who is a good listener. Let them know in advance that you want to give free rein to your feelings and do not need advice. And in the event that you need help, or some kind of recommendation, then ask about it. Talk to someone you trust and know well. Alternatively, you can chat with a family member. You can even consult a psychiatrist, depending on the degree of your anxiety and how long it lasts.

10. Take medication

For many people, anxiety is not just a feeling that can be relieved by breathing or positive thoughts. Some may have serious health problems and need specialist help and medication. If you yourself cannot cope with your anxiety, you do not need to hesitate, it is better to seek help. This will greatly speed up your recovery and relieve anxiety.

take care of yourself

Do not close your eyes to your problems with constant anxiety, and do not think that everything will pass by itself. A large number of stressful situations and various problems arise in our life. So, we need to learn how to deal with anxiety and calm down in moments of anxiety. Take care of yourself, watch your emotional state and mental health. Only then will your life take on the shade you dream of.