≡ Menu

Put a Stop to Your Anxiety with These 8 Simple Tips

We've all been there.

You’re in the waiting room. Or just waiting somewhere. Soon it will begin.

Your leg is shaking nervously. You can’t really hear that well what someone next to you is saying.

Your thoughts are one big jumbled incoherent mess.

Perhaps you have a big test in school or an important meeting/job-interview. Maybe you have an uncomfortable appointment with your doctor or dentist.

Whatever it is, it makes you feel worried and anxious.

Now, what I’m talking about here aren’t anxiety attacks or anything that serious. I know very little about such problems and possible solutions.

But the following 8 tips have helped me handle the lower and medium levels of anxiety and worrying that most of us experience from time to time.

1. Take 30 belly-breaths.

Actually I’ve found that just after 10-15 belly-breaths stress or anxiety will dissipate and you’ll feel a lot calmer. But you may want to take 30 just to be on the safe side.

This simple exercise works remarkably well whenever you feel negative emotions like anxiety or anger trying to drag you down. For practical instructions about belly-breathing, have a look at this short article.

2. Get good knowledge.

Anxiety often comes from uncertainty. Knowledge blows away uncertainty and replaces it with more certainty and a clearer picture of what is to be expected. And when you dig up some information then the problem is many times not as bad as you imagined.

So, ask someone who has been where you are how it is, what they did and what’s to be expected. Read about it in books or magazines. Research and Google it.

3. Redirect your mind.

You don’t always have to think about your problems and create more anxiety. If it feels bad redirect your mind.

  • Watch a couple of episodes of an excellent sit-com like The Simpsons or Seinfeld.
  • Have a great conversation or night out.
  • Go to the gym and really focus on the workout.

When you are done your feelings will most likely be more positive. If there’s something you can do about whatever is causing your anxiety now you are in a much better position to do something about it than when you were all wound up in those negative feelings.

4. Don’t forget to eat.

The most obvious advice of this article. But I know that if I don’t eat when my body needs to then my blood-sugar drops and I more easily become irritated, nervous or anxious. When your body needs energy feed it.

If your negative emotions start to pop up in your day without much reason then it might just mean that you need to eat something.

5. Ask yourself: is this useful?

I often stop and ask myself if a train of thoughts I’m having is useful. I have found it to be quite helpful to put a stop to negative thoughts and negative thought spirals (when you get more and more negative during several minutes while thinking about that big meeting that’s coming up).

If I ask myself this question and realize that my current thoughts aren’t that useful at all then it becomes easier to just let go of them.

6. Observe the feeling.

Sometimes the anxious feeling can be quite intense and sticky. It’s hard to get rid of it.

A good way, in my experience, to let go of such a feeling is to surrender to it.

If you have read this blog for a while then I’m sure you have heard about this method before. But the reason I keep mentioning it is because it’s simple and more effective than you might expect at first. Here is what you do:

When you feel a negative feeling then accept that feeling. Don’t try to fight it or to keep it out (like many of us have learned throughout life).

Say yes to it.

Surrender and let it in.

Observe the feeling in your mind and body without labelling or judging it. If you let it in – for me the feeling then often seems physically locate itself to the middle of my chest – and just observe it for maybe a minute or two something wonderful happens.

The feeling just vanishes. And your mind will stop putting in new energy into the problem.

7. Stay in the present.

Anxiety is sometimes a fear of the future. One way to lessen anxiety on a more long-term level is to not to think of the future more than necessary.

Instead stay in the present as much as you can.

This is not that easy if you are used to spend much time thinking/worrying about the past or imagining the future.

So you need to work on it, just like when trying to learn a new sport or instrument.

You can start by just paying attention to what is happening right now. Just focus on the scene and the sounds right in front of you. Don’t think about the reports you have finish before 5, the meeting tomorrow and what you want for dinner.

Just pay attention to the present moment and nothing else for a few moments.

Make it a habit and try to expand the time you can spend in the present moment before your thoughts drift away again. You can also look into some form of meditation to strengthen your connection to the now.

8. Find good ways to relax and deal with stress.

A good place to get started with that is with this article, it contains 33 tips that can help you with the stress.

Free Exclusive Happiness Tips

When you join the 80,000 people that are subscribed to the Positivity Newsletter you will not only get practical tips on happiness, self-esteem, productivity and more in your inbox each week.

You’ll also get these three guides for free:

-> 21 Things I Wish They Had Taught Me in School.
-> 7 Steps to Stop Being So Lazy.
-> 10 Things You Can Do When Life Sucks.
100% privacy and no spam. You can unsubscribe anytime.


Comments on this entry are closed.

  • Another trick to short circuit some of the physical symptoms like butterflies in your stomach is to apply some sort of distracting stimulation to another part of your body. You have a hard time focusing on two things at once, so the new stimulation will disrupt the nervous feelings. I think this is the real way SeaBands work.

    Examples:

    Clench your leg muscles really hard, poke your finger into your ribs, dig your fingernail into one of your other fingers.

    Once you do it you’ll feel a bit calm and paralyzed. It isn’t perfect, but it can take the edge off.

    Often, you’ll find your body tries to do this automatically by wanting to walk around, or make your leg jump up and down.

  • TheWriteJerry

    A very nice list of tips!

    As a longtime anxiety sufferer – along the whole spectrum of intensity levels – I can say that I have done most of these things when anxiety creeps up on me, and found a couple here I hadn’t thought of before (#5 is going on my list for sure).

    A few thoughts, however. First off, some of your tips conflict with each other. Not necessarily a bad thing, because you’re not giving us a “do all of these in this order” kind of list; still, pointing out the contradictions in the article might help the anxiety sufferer to remember that not all methods of relief are applicable in any and every situation, while others, like #1 Belly-Breathing, are.

    The specific contradictions are between #3, Redirect Your Mind, and numbers 5, 6, and 7. #8 could be seen as a contradiction to those three tips as well.

    I myself usually go for the redirect your mind tactic. I started doing it when I was a very young teen. I’d watch horror movies late at night, get anxious, and find that reruns of the old Lou Grant show would calm me down (boy, that’s a few sessions of therapy worth of topic right there). Redirecting my attention became a habit well into adulthood. Unfortunately, there were circumstances where redirecting was not available (let’s say, at work, for instance) where had I thought (or been trained) to instead apply tips 5, 6, and 7 I could have kept the anxiety from spiraling upwards.

    Still and all, a very nice and useful article!

  • How about “thinking the worst case”? Sometimes, just thinking “what is the worst that can happen” will reduce worry. The worst thing will be failing the interview, and one will still have health, friends, inner calm, and other things that should really be more important in the moment than the near future causing the anxiety.

  • The “worst case” can be dangerous, Ali, mainly because an anxiety sufferer will get stuck on the “worst” part of the scenario and never get to the “I have all of these great things” part.

    Actually, that’s an unfortunate symptom of malaise in our whole society — people with a wealth of blessings to be joyful about get stuck on the one thing they feel is a setback or defeat.

  • This is a fantastic article. In fact, simply turning to this article when the Anxiety level is high, helps you to focus on something positive, therefore helping with the Anxiety!

    Keep up the great articles and posts.
    Best,
    Matthew

  • Chris: Thanks for the tip.

    TheWriteJerry: Thank you for sharing. And you are right, some of the tips contradict each other. I suggest that the readers try a few of them and see what works best for the them personally. As you say, it might also be good to have a few of the techniques in your arsenal since you might not always be able to use the same one.

    Ali: I have used that tip before too and it worked pretty well. But as TheWriteJerry writes, it might not always be something you can use if you get stuck in the “worst” part.

    Matthew: Thank you. I´m glad you found the article helpful.

    • kristen

      so i have kind of a unique situation or at least it feels like it. i never have znxiety in new situations or during the day only wheni go to sleep and then i wake up after i fall asleep panicky and feel like i need to get out of the room, it causes me sometimes to only sleep 3 to 4 hours a night , and then when i dont sleep the next day when it gets close to bedtime i start to feel fearful that i will do it again so i dont want to sleep and have anxiety about sleeping what techniques do you reccomend any advice

  • Good list, I definately agree with number 2. Whenever I am doing something new or in a new place I naturally get quite anxious but because I am aware that it stems from uncertainty of my situation I know how to deal with it, and try to aclimatise as soon as possible. Being aware of where the anxiety stems from in the first place is key.
    Organize IT

  • Great list. I agree with each one, especially the 2nd which is getting good knowledge. There is certainly nothing to be anxious about if we already have an idea of what the outcome will be.

  • Nice tips. No matter how optimistic we are, there are certain situations that makes us anxious. We just need to keep on viewing things in the positive side.

  • Spike, Pat and Wally: Thanks a lot for your comments. I appreciate them. And I agree, using tip #2 can be very effective and it´s one of my favorites among these tips.

  • Marta

    Whenever I’m stressed I watch relaxation videos at http://www.relaxwithnature.com
    The music alone is relaxing, but the image adds that little bit extra.

  • megan

    great tips.surely will help me.

  • suffering with anxiety since a young boy I was very isolated, I turned to marijuana and for about 5 years in my early teens it made me feel normal, and alive… at times, and able to really enjoy myself. Now after 10 years of it, and me subconsciously pushing my anxiety to the side, along with chronic smoking, and occasional binge drinking… and I can say for sure that the herb is exacerbating this horrible condition.

    Im suffering the worst anxiety relapse ever, I’m 25 and i have literally nothing to my name, anxiety has crippled my life, I cant speak to girls, I cant drive vehicles without freaking out. My new job, I work hard and in the sun but my heart beats so fast and seemingly weak, anytime I exercise now my heart seizes up, I cant run longer then a minute. Anxiety is so powerful, and I think the best tip that you gave is that we should just sometimes give in to it. Crying helps, and… if your lucky enough to have someone that loves you, then maybe you can speak to them with depth and sincerity and try to build around the anxiety with something stronger.

    I wish all of you the strength to carry on, and believe me I know what a nightmare it can seem at times, but please enjoy your life.

    p.s: extra tip: thich naht hanh. get his recordings, hes a buddhist of the highest order, his words will convey the meaning im trying to achieve here much better.

  • Jacky

    Justin have you tried Cognitive Behavioural Therapy? I can relate to some of what your going through and I’m currently looking into CBT.

  • dillon

    i am in my early twenties and out of no where i have started to have really bad anxiety. my chest gets sore which causes me to panic more as i feel im going to die which leaves me short of breath i have read many articles regarding anxiety and tries tons of tips to stop it, while they do work they tend last only a few minutes and then i panic more as i believe it is never goinv to end. does it ever stop?