Everybody experiences anxiety or nervousness at times. These types of emotions might surface when confronted with adversity. They may occur when there is a sense of urgency to do effectively. They can occur as a result of anxiety of making a mistake, seeming unattractive, or being judged.
Generally, they are not harmful circumstances. However, the brain reacts as though they are.
For instance, you may experience anxiety before to taking significant tests or exams. You may experience anxiety when your turn comes to speak in class. These feelings may be unpleasant, but they are manageable.
Rather than avoiding situations that cause anxiety, it is best to confront them. You may be amazed at what you are capable of. Five things that can assist you in learning to cope with anxiety include the following:
1. Begin with a mindset of ‘development.’
Certain individuals have a fixed mindset. They may believe, “This is who I am. I experience anxiety prior to presenting in class. As a result, I will not raise my hand.” People with a fixed mindset believe that nothing can change. They believe they are who they are.
However, brain science has demonstrated that you can train your brain to behave in novel ways. Individuals with a developing mindset are aware of this. They understand that they can improve at almost everything with enough work and practise. This involves managing anxiety.
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2. Take note of how anxiety makes you feel.
Acquaint yourself with the bodily sensations associated with anxiety. Self-describe them. Do you experience ‘butterflies’ when you are anxious? Palms drenched in sweat? Are your hands trembling? A more rapid heartbeat?
Recognize that these emotions are a natural aspect of the body’s response to a challenge. They are not poisonous. They gradually go away. The next time they occur, make a conscious effort to observe the feelings without being annoyed that they exist. Acknowledge them. Allow them to be present. You are not required to push them away. However, you are not required to devote all of your attention to them. Allow them to exist in the background if possible.
Breathe slowly for a few moments. You could inhale for a count of four and exhale for a count of six. Count four or five breaths with your fingers. Taking a few calm breaths does not alleviate anxiety. However, it is capable of reducing it. It can assist you in focusing less on worried thoughts and feelings. It can assist you in’resetting’ and preparing to go forward.
4. You can talk yourself out of it.
When you’re anxious, it’s natural to think to yourself, “I can’t do this.” Alternatively, “What if I screw this up?” Rather than that, tell yourself something that will give you some bravery in the moment: “I can do this.” Alternatively, “It is acceptable to experience anxiety.” I am capable of doing this in any case.”
5. Confront the matter
Do not wait for the anxiety to subside. You may believe that you will avoid speaking in class until you are no longer anxious. However, this is not the case. It is confronting the anxiety that teaches you how to control it. This is referred to as exposure.
It takes time and patience to develop the ability to cope with worry. Most importantly, it requires experience and a willingness to confront situations that cause fear. It all begins with a single modest step. The more you practice, the more adept you will become at anxiety management.
It may be beneficial to seek direction and support from a parent, school counselor, or therapist while you follow these five steps.
Additionally, if your anxiety is severe or difficult to manage, inform a parent or another trusted adult. You can learn to control your anxiety with the proper care and assistance.