From “I’m convinced something bad is going to happen” to “I have butterflies in my stomach” or “my head feels like it is full of air” and “I’m restless” it is evident that anxiety is not just a joy killer but a personality “thief”. It makes you lose total control and focus like a brake failure and drive you straight into chaos, especially in your relationship.
Anxiety is a common and normal human emotion. It can occur before an examination or an event to anyone either young or adult, male or female. Therefore, how to calm anxiety should be an important question to ask in any discourse on the topic. No wonder you’ve clicked on this article entitled 10 Tricks to Calm Your Anxiety and Feel Better. I promise to equip you with 10 effective yet easy-to-practice tricks to calm your anxiety at any moment.
First of all, note that anxiety is our body’s natural response to stress and danger. Unfortunately, this natural phenomenon can become excessive and persistent interfere with our daily activities and affect our overall quality of life. Just know you are not alone if you suffer from an anxiety disorder because Millions of people around the globe suffer from it too. To manage your moments of anxiety and calm your nerves do these:
- Try to Take Deep Breathing
Deep breathing is a powerful tool for calming your anxiety. When anxious, breathing becomes shallow and rapid, which can increase our heart rate and make us feel even more anxious. By taking slow, deep breaths, we can slow down our heart rate, relax our muscles, and calm our nerves thus calming anxiety.
It is often advised during deep breathing practice, the individual to sit or lie down in a comfortable position. You should really focus by Closing your eyes and taking a slow, deep breath through your nose. Try Holding your breath for a few seconds, then exhale slowly with your mouth. Repeat this process for several minutes until you calm the anxiety and feel more relaxed.
2. Tap in (Emotional Freedom Technique)
In that board meeting or exam hall where you feel extremely tense, tapping as an emotional freedom technique will greatly help you calm your anxiety. [Tips: How to be humble to your husband].
One of the developers of this technique Gary Craig noted that an energy disruption might be one of the causes of all negative emotions and pain. Tapping the body creates a balance in the energy system, therefore, calming anxiety.
To calm anxiety, gently tap the soft part of your hand between the wrist and the little finger with one or two fingers of the other hand.
3. Calming Affirmations
To calm anxiety quickly, repeat audibly to yourself affirmations of comfort and relaxation termed calming affirmations. Below is a short list of calming affirmations:
I am safe and in control
This too shall pass
I am capable
This too shall pass
I am in control
Etc.
4. Adopt a Progressive Muscle Relaxation
Progressive muscle relaxation is a technique that involves tensing and relaxing your muscles to release tension, promote relaxation, and calm anxiety as well as reduce stress. [Read More: How to handle Narcissistic Problems in marriage]
To start with progressive muscle relaxation, begin by sitting or lying down in a comfortable position. Inhale a few deep breaths to calm your nerves. Then, focus on one muscle group at a time, starting with your toes and working your way up to your head. Tense every muscle group for a few seconds, then release the tension and relax the muscle. Repeat this process for each muscle group until you feel relaxed and calm.
You can add calming affirmations to this method for quicker results.
5. The Technique of Mindfulness Meditation
Mindfulness meditation is a powerful technique for calming your anxiety and promoting relaxation. This technique involves focusing fully and paying attention to the present moment, without judgment or distraction.
During this mindfulness meditation, find a quiet and comfortable place to sit. Sit quietly and close your eyes, and try focusing on your breath. Allow yourself to feel the sensation of the air entering and leaving your body. When your mind saunters, gently bring your attention back to your breath. Practice this for several minutes until you feel calmer and more relaxed and calm your anxiety.
6. Get Moving on a Positive Path
Exercise is a natural and effective way to calm your anxiety. When we exercise, our body releases endorphins, which are natural mood boosters that can help reduce anxiety and promote relaxation.
You don’t have to do intense or strenuous exercise to feel the benefits. Even a gentle walk or yoga practice can be helpful. You can also find any activity that you enjoy and make it a regular part of your routine.
7. Write it Down
Journaling can be a helpful tool for calming your anxiety and reducing stress. When you write down your thoughts and feelings, you can gain insight into your emotions and find ways to cope with them.
To practice this, make time (a few minutes) each day to write down your thoughts and feelings. Don’t worry about grammar or spelling; just let your thoughts flow freely onto the paper. You will get surprised by what you discover. This will help you to fish out the negative thoughts that intoxicate you. This will greatly help you to calm your anxiety.
8. Practice Self-Care
Self-care is an essential part of managing and calming your anxiety. When we take care of ourselves, we can reduce stress and promote relaxation. Self-care can mean different things to different people, but it often involves activities that make us feel good, such as taking a bath, reading a book, or spending time with loved ones.
You also try to make self-care a priority in your life, by not feeling guilty for taking time for yourself. You deserve it and it will help you calm your anxiety.
9. Connect with Others
Feeling connected to others, especially valuable people is an essential part of managing and calming your anxiety. Talking to someone you trust about your worries and fears can help you feel less alone and more supported.
Reach out to a friend, family member, or therapist to talk about your feelings. Joining a support group or attending therapy can also be helpful. Check out: 10 things to do to make him love you
If you are a believer, talking to God through prayer will help. In this case, let your prayer be as direct as a son talking to his father.
10. Challenge Negative Thoughts
Negative thoughts can fuel anxiety and make it difficult to calm your nerves. Challenging these thoughts can help you feel more in control and less overwhelmed.
Whenever you feel negative thoughts, you could try asking yourself if they are based on facts or assumptions. Also, try to reframe the thought more positively or realistically. For example, if you’re worried about an upcoming presentation, remind yourself that you’ve prepared and practiced and that you’re capable to kill it. This will boost your confidence and calm your anxiety.
As a bonus trick, listening to music can soothe your spirit and calm your anxiety. Different music affects different people differently. It is therefore imperative you try the types of music that can work magic for you to calm your anxiety. That notwithstanding consider this playlist, try it, and let us know in the comment section if it has worked for you to calm your anxiety.
Great one
Thanks for your great work