Do you ever feel like you are in over your head? Like everything is happening too fast, and you can’t keep up? This is a feeling that many people experience. It can be incredibly overwhelming when you are struggling with anxiety.
Anxiety can make even the simplest tasks feel impossible. This article will discuss some strategies that can help calm down when you are feeling anxious.
Why Do You Feel Anxious?
Before we get into how to calm down, it is crucial to understand why you might be feeling anxious in the first place. Stressors in your life often cause anxiety. These can be external, like a job or money worries, or internal, like self-doubt or negative thinking.
When these stressors build-up, it can lead to an anxiety attack. This is when your body’s fight-or-flight response is triggered, and you start to feel panicked and out of control.
Effects Of Feeling Anxious
Anxiety can have several negative consequences. It can make it difficult to concentrate or sleep and lead to physical symptoms like a rapid heartbeat, sweating, and dizziness. In severe cases, it can even cause agoraphobia, a fear of leaving the safety of your home.
How To Calm Down When You Are Anxious
Now that we know some reasons why you might be anxious let’s look at how you can calm down.
1. Take Deep Breaths
Deep breathing is one of the quickest and most effective ways to calm down when feeling anxious. Take a deep breath in through your nose and exhale slowly through your mouth. Repeat this several times until you start to feel your anxiety begin to dissipate.
You are taking deep breaths, not only a physical effect on the body but also a mental one, and taking deep breaths signals to your brain that you are safe and that there is no need to be anxious. This helps to calm down the nervous system and can even help to lower blood pressure.
There are multiple ways that you can practice deep breathing exercises. One way is to use a count method where you inhale for a count of four and then exhale for a count of eight. Another way is to focus on your breath and ensure that you breathe slowly and deeply.
2. Identify Your Triggers
An essential part of managing your anxiety is to understand what triggers your anxiety in the first place. Once you know your triggers, you can begin to work on avoiding or managing them.
Many different things can trigger anxiety, but some of the most common triggers include:
- Stressful life events (such as a death in the family or a divorce)
- Financial problems
- Relationship problems
- Health problems
- Work-related stress
It will be much easier to manage your anxiety if you can identify your triggers because each trigger can be addressed individually. For example, if work-related stress triggers you, try to find ways to reduce your stress at work. This might include talking to your boss about your workload or taking on less responsibility at work.
3. Deal Logically with Everything, Including Your Fears
Anxiety can sometimes be irrational, making it difficult to deal with. However, if you approach your anxiety with logic, you can better manage it. For example, think about your fear logically if you are afraid of flying.
What is the worst that could happen? The plane could crash, but the chances of this happening are slim. Once you have thought about your fear logically, it will be easier to manage.
When you are presented with a situation that makes you anxious, ask yourself the following questions while thinking logically:
- What is the worst that could happen?
- Is there anything I can do to prevent the worst from happening?
- What is the best-case scenario?
- What is likely to happen?
- Will this matter in a year? In a month? In an hour?
- Can I do anything to improve the situation?
By thinking about your fear logically, you can manage it better and eventually overcome it.
4. Talk to Someone Who Will Understand
It can be beneficial to talk to somebody who understands your situation.
Whether that’s a friend, family member, therapist, or anyone else who can offer support and guidance, talking to somebody can help you feel less alone with your anxiety.
If you don’t feel like you have anybody to talk to about your anxiety, there are plenty of online communities and forums where you can find others struggling with similar issues.
Sharing your experiences and feelings with others can help you feel better and give you some helpful perspective. If you think talking to somebody might help you, don’t hesitate to reach out.
Exercise is a great way to reduce stress and improve your overall health. Even if you don’t feel like working out, going for a walk or taking a yoga class can make a big difference.
You can exercise anywhere, anytime. Plus, the endorphins released during exercise can help to improve your mood and alleviate anxiety. If you do use exercise to help manage your anxiety, be sure to try the following:
Start slowly: If you’re not used to exercising, it’s important to start slow. Overdoing it can increase anxiety levels.
Choose an easy level of exercise: Choose an activity that is not too strenuous. You don’t want to exhaust yourself or trigger anxiety.
Do not overdo it: A moderate amount of exercise is the key to managing anxiety. Too much exercise can increase anxiety levels.
Stop if you feel worse: If you find that your anxiety is getting worse, stop the activity and rest. Don’t try to push through it.
Be consistent: It’s important to stick with it. Exercise can help manage anxiety, but only if it’s done regularly.
6. Eat Something like Bubble Gum or a Quick Snack
Eating can help distract from anxious thoughts and provide a much-needed energy boost. Choose healthy snacks that will not make you feel sluggish. Bubble gum can also help to calm nerves by releasing endorphins.
Try to find what type of food works best for you and helps to calm your anxiety. You can keep a journal to track your progress and what works best for you. Gum works best because you can keep it in your pocket and have it wherever you go.
Just remember that this may work for some people and not others. So always consult with your doctor before making any changes to your diet.
7. Drink Lots of Water
This is important for two reasons. First, when you’re anxious, your body goes into fight-or-flight mode. This mode causes your body to release cortisol, a stress hormone that can worsen anxiety.
Second, dehydration can cause physical symptoms like dizziness and headaches, making anxiety worse. So, drink lots of water throughout the day to stay hydrated and help reduce anxiety.
Drinking water can also help you take your mind off of your anxiety. If you’re feeling anxious, try drinking a glass of water and focusing on the sensation of the water going down your throat. If water does not work for you, try sipping on herbal tea or decaffeinated coffee.
8. Try Taking a Warm/Cold Bath
Warm baths or showers can help relax your muscles and reduce anxiety. The heat from the water can also help to soothe your body and mind.
If you don’t have time for a warm bath, try taking a cold shower. The cold water’s shock can help wake you up and distract you from your anxious thoughts.
You can experiment with both hot and cold water to see what works best for you. Cold water can boost energy, while hot water can help you relax. You can add essential oils or Epsom salt to your bath to enhance the experience.
The best time to take a bath is at night before bed. This can help you relax and get a good night’s sleep. If you’re feeling anxious during the day, try taking a quick shower to refresh yourself.
9. Get Outside in Nature
Spend time outside in nature, and try to spend time in green spaces. Nature has a way of calming us down and helping us to feel at peace. Even if it’s just a walk around the block, being in nature can help to reduce anxiety.
If you live in an urban area, try to find a park or green space to visit regularly. And if you can’t get outside, try bringing nature into your home with plants or flowers. Nature has a calming effect that can help to reduce anxiety.
If you have a backyard, consider spending time outside in it on a regular basis. Even if you don’t have a lot of space, you can still benefit from being in nature. You can decorate your backyard with plants and flowers to create a calming oasis.
10. Spend Time with Pets
If you have a pet, spending time with them can help to reduce anxiety. Studies have shown that interacting with animals can help to lower stress levels and improve mood.
Your pet can do wonders for your anxiety. A pet does not have to be a dog or a cat; it can be a bird, fish, hamster etc. You can take the pets for walks, and spend time bonding with them.
11. Jot Down Your Thoughts
Get a notebook or download a notes app on your phone and write your thoughts. Getting your thoughts out of your head and onto paper (or screen) can be beneficial. Once they are out, you can think more clearly about each one and figure out ways to calm yourself down. This is also a great way to track your progress and see how far you’ve come.
You can even use this technique at the moment when you are feeling anxious. Write down what is making you anxious, and then brainstorm some solutions. This will help to take the focus off of your anxiety and give you something constructive to do.
12. Change Your Diet, Eat Healthy Food
What you eat can significantly impact how you feel mentally and physically. Eating lots of processed foods, sugary snacks, and caffeine can worsen anxiety. On the other hand, eating healthy foods rich in vitamins and minerals can help reduce anxiety. Some great anxiety-reducing foods include:
- Dark Chocolate
- Green Leafy Vegetables
While eating healthy foods, you should also avoid eating foods known to increase anxiety. These include:
- Junk Food
Smoking cigarettes can also worsen anxiety, so avoiding tobacco products is vital to reducing your anxiety.
13. Turn to Music
Listening to music can be a great way to calm down when feeling anxious. Music can help to distract you from your thoughts, and it can also help to relax your body. If you find that music makes you more anxious, you should try listening to relaxation techniques or meditation.
You can experiment with different types of music to see what works best for you. Some people find classical music very calming, while others prefer instrumental music. Some people even find that certain types of rock music can help to calm their anxiety.
You can try the following types of music:
- Classical music
- Instrumental music
- Mello music
- Rock music
You can also try to listen to nature’s sounds, such as waves crashing against the shore or rain falling on leaves. There are many relaxation CDs that you can purchase that contain these types of sounds.
14. Get Enough Sleep
This might be one of the most important things you can do to help reduce your anxiety. When you are sleep-deprived, your body is under a lot of stress, making it difficult to deal with anxiety. Make sure you get at least eight hours of sleep every night.
If you have trouble falling asleep, there are a few things that you can do to help yourself. Avoid caffeine and nicotine before bed. These substances can make it difficult to fall asleep. You should also avoid working out before bed as this can make it harder to fall asleep. Try to create a relaxing routine that you do every night before bed, such as reading or taking a bath.
15. Think Positive Thoughts
It can be challenging to control your thoughts when you are feeling anxious. However, it is important to focus on positive thoughts. This can help you to calm down and feel better. Try to think of things that make you happy or things that you are grateful for. Focusing on positive thoughts will help reduce the negative thoughts causing you to feel anxious.
Think of something that you are thankful for.
- I am thankful for my family.
- I am grateful for my friends.
- I am thankful for my health.
- I am thankful for the roof over my head.
You can always find something to be thankful for, no matter what happens in your life. Focusing on these positive things will help to reduce the anxiety that you are feeling.
16. Focus on Yourself
One of the best things you can do when feeling anxious is to focus on yourself. This means you should take some time for yourself and do something that makes you happy. Maybe you could read your favorite book, take a long bath, or walk in nature. Do whatever makes you feel calm and relaxed.
Treat yourself to something special and take some time for yourself. This will help to reduce the anxiety that you are feeling. Get a nice haircut, buy yourself some new clothes, or go on a trip. Whatever makes you feel good, do it!
17. Seek Professional Help
If you find it difficult to cope with your anxiety on your own, it is important to seek professional help. A therapist can help you to understand and manage your anxiety more effectively. If you are feeling struggling, then don’t hesitate to seek help. It could be the best decision that you ever make.
You can also watch online videos or read books about anxiety to help you understand it better. There are many resources available that can help you to learn more about this condition.
Anxiety is a condition that can be managed with proper treatment. Don’t hesitate to seek professional help if you are struggling to cope. There are many resources available that can help you to understand and manage your anxiety more effectively.
Anxiety is a condition that can be managed with proper treatment. Don’t hesitate to seek professional help if you are struggling to cope. There are many resources available that can help you to understand and manage your anxiety more effectively. You can learn how to calm down when feeling anxious with the proper techniques.