How to Control Anxiety and Calm Your Anxious Thoughts

Are you experiencing anxiety that is difficult to overcome? Anxiety is a struggle we can all find ourselves struggling with. It's draining and easy for others or even themselves to belittle. He can slowly crawl up on you or pounce on you at once. Not always one cause for concern; there could be many reasons for this. However, it is not hopeless when this happens. When anxiety occurs, you must take control. How to control anxiety? Listen to your feelings. They are trying to tell you something. They are MegaFon for what is important to you, screaming in pain to be heard, a problem needs to be solved, a situation needs improvement or a negative self-image and a result that needs to be challenged. Anxiety is not your fault. This is not your doing. It may be an internal dialogue gone awry, but it's not something you should blame yourself for everything. However, it is a cycle that feeds into itself. Take a look at the anxiety cycle to help the therapist:((therapist help: alarm cycle)) According to the cycle, a worried person will avoid something every time an opportunity arises, and then anxiety breeds anxiety. This is an unhealthy cycle that makes it hard to feel able to control the senses. How can these feelings be overcome? True, anxiety can push or pull us, but in the end we have to say. There are ways to calm anxiety naturally and quickly, how to deal with anxiety and worry to gain more control over our emotions.

How to Calm Anxiety Naturally

"No worry makes any difference what happens." — Alan Watts

Rather than trying to solve every problem, remove yourself from having to be in constant control. There is an analogy for anxiety that can be used. When you are in current, you sink faster by fighting it. When you learn to swim and let go, you will rise to the top of the water and let yourself be carried. Here's an example of anxiety breeds anxiety: You're sitting in your car and all of a sudden you start thinking about the presentation for the morning meeting. Why couldn't it be after dinner so you can have more time to get ready? You feel stuck, confident and afraid to start driving to work. The closer you get to the turn in your car, the stronger you feel. It's an endless loop as you sit outside your house this morning. Your heart is racing, your breathing is tight, you feel lightheaded or dizzy. But... you can't call from work. You decide to start the ignition and take a detour to get coffee that should help wake you up this morning. However, after you do this and don't get to work, you realize that you're going to be late for work if you spend one more minute trying to figure out what to do. And now you're even more worried! What should you do? There are a few things to determine what is going wrong in this situation, let's start with that. Caffeine may cause more anxiety. A detour will only delay the inevitable and make the anxiety worse. But the fact that we are also not the reason why we feel anxiety is defined:

  1. Figure out your anxiety and worry habits. Track your anxiety and write down the thoughts you experience before, during, and after (when it passes), which can help you find triggers.
  2. Keep a tablet that can be constantly updated.
  3. Pay attention to triggers. Ask yourself, “What suicidal thoughts am I having today that is letting anxiety run its course?”

For example, the scenario just described is most likely the fear of failure along with public speaking. The definition is part of her solution. He shrinks back the power he has over you. Once you figure out the pattern of anxiety, you can catch it. Surprise by his own solutions. And fast.

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How to calm anxiety quickly

"For fast-acting relief, try slowing down." — Lily Tomlin

Let's go back to the scenario to the right before we start driving around. You are sitting in your car, thinking about your next move after the alarm has hit. You identified it as the fear of failure and other similar triggers. Is your anxiety also progressing into panic?

1. Focus on the breath, not the problem

Focus only on restoring and healing your emotional self-expression. For a breathing technique, try abdominal breathing. When you breathe in through your nose, “your belly should expand” and you should “breathe out through your mouth.” Try it for a few minutes. Then, focus on the tension in the body. Where is stress stored in the body? Release tension in the body. This is ordinary meditation. Close your eyes. Start by relieving tension in the face, then the neck, shoulders, back, buttocks, thighs, legs, ankles and feet. Do this while your body is completely relaxed. Your mind is racing with negative thoughts.

2. Allow time for positive self-talk

Tell yourself as you sit in the car, “I can do this. I don't have to be perfect. I will do a great job anyway. I am what is needed. I'm ready. I'm adaptable if things go awry. All I have to do is show.” Find out what you can do. You may not be ready to give a performance in this moment of anxiety (or maybe ever ready). But do you know what you can do? SHOW UP. Once you show up, everything you've rehearsed will come back to you. That's why you have notes. That's why the meeting with the team. That's why you are ready. So when anxiety takes over, you know what to do: show up. Show to find out what's going on. This is the minimum you need to do.

3. Combine positive self-talk and deep breathing

As you do so, breathe into what you want to say to yourself and exhale the anxiety. Breathe in, "I will." Exhale any negative feelings or thoughts. Find out the ending what will happen. Show the solution. Breathe into the gap. Exhale breakdown. Use mantras and meditations that can help. "I don't have to be perfect" is the perfect place to start. Come up with a game plan. It's about being proactive. If anxiety becomes yours and you're not ready for it, you're stuck in defensive mode. Actively try to come up with phrases that will help you feel better, breathing techniques, mantras and meditations so that you are not looking around in your mind for it at the moment. See how far you've come. Recount your life's victories and major blessings every day before you start before the alarm can hit, so you can remember what tools you had and what it takes all along.

How to deal with anxiety and worry

Anxiety and worry and negative stressors in most cases; positive stress is when you feel the pressure and still remain calm. How to fight? Anxiety and worry are interchangeable. When we worry, we may feel anxious. When we feel anxious, we can no longer worry. Try making time to worry.((HuffPost: 9 science-backed ways to stop worrying)) literally, give yourself permission to be a mess for a while. Release is therapeutic. When you're done with 30 minutes, you'll find ways to stop yourself from negative thoughts before and after those 30 minutes. You don't stay in mode. You can always reschedule it if something happens. However, if you want to get the most out of this time? Research shows think over a solution. I try to be productive. Before the timer runs out, list as many solutions as possible. Until it's time to worry, take a vacation from negative thoughts. Enjoy it.

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How to control emotions

Your mind is a garden. You plant seeds. Emotions need to be released and not bottled or what happens? You will explode. All this is not easy. In fact, it's counter-intuitive to calm down when anxiety or anxiety hits. But if you can master any emotion, let it be this one:

Thanks

Feeling grateful can help us overcome any difficult emotions. Feeling overwhelmed? "I'm grateful that at least I'm this far from now." Feeling of loss? “I am grateful for what I have found along the way, such as lessons.” Do you feel lonely? “I am grateful that there is an opportunity to meet new people; I just need to show.” Sad? "I'm grateful that at least I'm alive." Feeling angry? “I'm grateful that I have what I have so that I can do with it and not dwell on what I can't control.” Focusing on what we have gives us the ability to put things in a better perspective. It's part of a positive self-perception of talking too. When you have the right mindset, you can release negative emotions.

The Practice of Mindfulness

Immediately seat yourself on the inhale and exhale and focus only on the moment. Ways of mindfulness include grounding. For example, small children can play I'm a spy. There is a game “I am a spy with my little eye…” and then describe the object in the room. Other children must guess the object. Whoever guesses correctly gets to move on. And so on… Grounding is a bit like playing spy, playing with yourself. You look at the items around you and only focus on their description. You can even say them out loud. "Black Feather". "Brown table". "Blue tablecloth". Etc. Attention to feelings. The point is, you have to bring yourself fully into the present in order to ground yourself. It brings you anxiety and in reality and be attentive. Once you can pull yourself into the present, start a positive self-talk and continue deep breathing. It is important when feelings, emotions, start with providing their own. Emotions may be present, but they do not own you. Don't identify with emotions. Feelings are not facts, and they rarely drive our destinies. You should focus on self care as well. That's what it's all about! Self-care, or caring for your emotions, is for healing. There are coping methods to be used for self-care:

  • write in a journal
  • Ventilating with someone you trust
  • Play a game
  • Listen to music

Anything that a hobby can also be a way to handle. There are millions to try, and here are 30 Self-help habits for a strong and healthy mind, body and spirit.

Final Thoughts

It's true, your emotions can help you get what you want... but why are they there? A certain thought was planted and provoked them. The anxiety is not accidental. He appears to try to dictate to us what we are, what we can feel and how to live. He would rather we hide in the dark than reach for the sunlight. You have everything inside you can look for in this world. In fact, you are the light. Let this be the final mantra you think as you work through your anxiety… "I am the light...and I stand here." What you will do is become that light at times you feel the least and you will grow because of it.

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