02 Aug 15 / Blog

5 tips to reduce Anxiety

Anxiety and anxiousness is a feeling of unease, such as worry or fear, that can be mild or severe.

Lots of situations can cause anxiety and its a normal part of human life: what if they don’t like my presentation? what if I don’t pass my driving test? what if I don’t get that job?

When these feelings become regular then it maybe time to take action so that anxiety doesn’t take over your day to day life.

There are many tools and techniques that you can use to manage anxiety and remove yourself from the emotion.

1. Acceptance

Accept that you are feeling anxious. Once you accept that that is what you are feeling then you can start to deal with the situation.

2. Breathing

Symptoms of anxiety may include heart palpitations, chest pain, and shortness of breath. These attacks may be repeated at any time. Once you have accepted that you are feeling anxious the first thing to do is take deep breaths.
Inhale to a count of 4 taking the air deep into your lungs, hold gently to a count of 4 and then exhale slowly to a count of 4. Repeat until you feel comfortable.

3. Emotion vs Facts

When you are feeling anxious then your emotions will intensify the situation or thought and multiply the situation to a one you can not control.

Look at the facts. Is the thought/ worry realistic? Is the outcome likely to happen? If the worst outcome happens can you handle it and what would you do? What can I do to prepare for all outcomes?

4. Become your best friend

If this was a situation happening to your best friend, what advice would you give them? Take time over your advice to yourself and talk in the positive. I.e what would it look like when you do get the job? Or how good will you feel when you have completed the presentation.

5. Make yourself busy

The worse thing to do when feeling anxious about a situation os to sit and think abut it. If your mind and body is busy doing activities then it is less likely to carry on being concerned or anxious. You can do any activity from something that is constructive to the outcome of the concern i.e prep for a presentation or as simple as cleaning the spare bedroom or sorting through your laundry.