All experiences anxiety from time to time. We may feel stressed and worried that we won't be able to handle it all, whether it's because of work or because we're having trouble handling everything we have to do.
We don't have to struggle when these feelings strike.
You will begin to develop a calmer attitude by taking a few easy steps, which will not only help you feel better, but will also encourage you to make better decisions about what you need to do next.
The more time you spend allowing yourself to feel relaxed, the more natural serenity can emerge – rather than being constantly stressed out.
Reducing fear in your life does not imply leaving your work or refusing to support others. Rather than avoiding stress, you can learn to handle it effectively.
Lower blood pressure, a better immune system, and less sick days are all benefits of less stress.
You owe it to yourself and others to be able to control your anxiety as it arises.
Simple tricks for relazation when anxiety arises
Take a Deep Breath
We all breathe, but most of us aren't breathing as well as we should be.
We are much more likely to take shallow breaths with and inhalation when we are anxious. This is because when we are anxious, our chests tense due to shoulder and muscle stress, causing our breathing to change.
For others, this is a daily thing, and they aren't even aware of it. Their muscles, on the other hand, aren't getting enough oxygen.
This is a challenge for your stress levels because you need oxygen to survive.
If your body isn't working at its best, which occurs when your cells don't get enough oxygen, you're more likely to experience physical symptoms when you're anxious.
You will feel tired and unable to focus, and you will find that you are not at ease.
Instead of allowing stress to control you, try this breathing exercise.
Stop for a moment and close your eyes if you sense things are becoming too complicated. Taking a deep breath in, big enough that your stomach expands when you inhale. Hold your breath for four seconds before exhaling for the same amount of time.
Don't breathe in again right away after you've exhaled all of your air; instead, wait a few seconds before doing so.
Rep as needed to help your body get enough oxygen and relieve muscle tension that can make you feel even more nervous.
You're also getting rid of any stale air in your lungs, which will help your body feel energized and refreshed.
Stop for a Few Minutes
You probably just work through your To Do list when it's making you sweat.
Although it can seem that this is a positive way to approach your duties, you are actually increasing your anxiety. Your body produces more stress hormones as you continue to'soldier on' with your duties, making you more likely to respond aggressively to additional stress.
Consider it for a moment. If you're still angry about something and then someone comes up to you with more bad news, it makes you feel even worse.
What you ought to do is take a break from the stress cycle for a bit.
Avoid doing whatever you're doing and simply rest if you feel like you're about to burst.
Since you aren't working every second of the day, the world will not end. You're actually breaking the fear loop by allowing the body to feel the tension for a few moments before taking action.
Depending on how much time you have, this rest will last a few minutes or longer. You may do something entirely unrelated to the tension you're experiencing, or just close your eyes and try and shut out the outside world.
It doesn't matter how you 'get away' from your stress as long as you do so during the day.
What you're doing is giving your mind a chance to relax and heal before it's given anything new to worry about. When you take a breather, you will notice that you are better able to make decisions.
Since you're coping with one source of tension before moving on to another, you'll be able to avoid simply responding to your obligations.
Simply do something unrelated to what you're doing, and you'll be able to return to work less depressed.
Write it down
We have a tendency to 'catastrophize' our tension. We believe we have a lot more to be concerned about than we really do.
Naturally, there are moments when we worry just as much as we should.
However, if your mind is racing and you can't focus because you're nervous, writing down anything you're worried about can help.
You may easily write down all of the tasks you need to complete or other items on your mind in a special notebook or a simple legal pad. This will assist you in distinguishing your experience from the ones that are dragging you down.
You'll have a better understanding of how to manage your tasks if you see them in front of you – and in a less frustrating way.
Write down what you're thinking about if you feel like you can't handle anything that's on your plate.
Make your logic as ridiculous as possible, as this will help you relieve tension and recognize whether or not you're stressing unnecessarily.
Some people find that writing down their problems in the morning gives them a clearer sense of what they need to do during the day to avoid tension, while others find that writing them down at night helps them to process possible solutions while they sleep.
Visualize
When you're feeling overwhelmed by your responsibilities, take a moment to imagine how you'd like things to turn out.
Too often, we begin to imagine how things could work out – often the worst-case scenario. Instead, strive to move your attitude to a more optimistic one.
What you may not know is that our brains aren't always able to remember when they're in those situations. People who believe they are in a warm place and those who are really in a warm place have the same brain activity, according to research.
That is, the brain can't tell the difference between what it hears and what the thinker tells it.
If you're feeling anxious, try reminding your brain that it's time to relax and unwind.
Close your eyes for a few minutes and imagine yourself at your dream holiday spot, whether you've been there before or not.
You may even want to envision how you want a particular project or activity to go. Imagine submitting the project and your boss being pleased with the outcome.
The more you train your brain to believe things are going well, the more likely you are to take acts that will produce these outcomes.
You can hold up reminders for your visualizations, such as images of palm trees or a previous holiday, if you like. These will assist you in quickly returning to a stable state so that you can withdraw from your anxiety as needed.
Visualization can be used at the start of the day to map out how you want the day to go, or at the end of the day to work on issues you wish you could have treated differently.
Walk Away
Although you can't just skip a tense business meeting, there is something to be said about extracting yourself from stressful circumstances when possible.
Give yourself five minutes to step away from your desk and speak to someone else in your office if you are feeling nervous about a particular work project. This will help you divert your attention away from your anxiety and onto something more relaxing.
You should return to whatever you were working on once your body has cooled down.
Walking away can be a literal method of simply walking away from your desk or from the stressful situation, or it can be a metaphorical activity in which you temporarily deflect the tension.
For example, if you're in a tense meeting where you don't feel like you're effectively representing your side of the argument, causing your blood pressure to increase, request that the meeting be continued at a later time. Removing yourself from the situation helps you to perceive the tension in a far more constructive and optimistic light.
It's almost like taking mini breaks during the day.
