Sometimes, the physiological characteristics and emotional factors associated with anxiety are not as clear as you think. So, you can try to keep an "anxiety" diary, whether it is real or virtual. Sometimes, this step alone is enough to help people deal with their anxiety. Realizing anxiety is the first step to change! Especially in the field of habit formation.
Step 2 focus on breathing
Standing confidently makes people more confident. The human brain not only affects the body, but also the body affects the brain. The same is true of anxiety: consciously controlling your breathing will send information to your brain.
So, when you feel anxious (all deliveries are accompanied by shallow breathing), try to switch to relaxed breathing, slower and deeper breathing. When inhaling and exhaling, you can count slowly, try to put your hand on your stomach and feel the air flow in and out.
In addition, take any posture that can make your body feel relaxed (it seems a bit outrageous to suddenly lie down when speaking in public). This is usually like relaxing muscles and adopting an open posture (open arms and smile).
Step 3 think calmly about suggestions
Be prepared to think calmly and hint in advance. They can be a simple hint "Calm down!" But these must be the most effective for you. Try to find out which form of words or ideas suits you best.
Step 4 go out and start activities
It seems strange to say that more exercise is the key to relieve anxiety, because we tend to think that the solution to anxiety is to relax and do less things.
However, when the brain is not full of things, its empty parts tend to be anxious, but when we do what we like, we will feel better. Even simple or tiring things, such as tidying up the desk and doing housework, are better than sitting and worrying.
When you feel anxious, do you want to take part in activities that distract you? But taking part in activities is the key to relieve anxiety, so you should understand the problem now.
One of the solutions is to write a list of activities that make you happy in advance. When you are anxious, you can immediately go out and do something that occupies your mind.
Try to write something on your list that you like to do and that is easy to get started. For example, "inventing a time machine" may be a bit too difficult, but "stepping on the road" is achievable.
5, sleep skills
Usually, when people are anxious, they also have sleep problems. Sometimes when you feel anxious, there is nothing worse than lying in the dark and feeling that your attention is occupied by anxiety a little.
Then, because of lack of sleep, people are anxious about sleep, which leads to worse sleep and a vicious circle.
It's hard to get out of this cycle, but exercising "healthy sleep" will help.