How to Be Calm When You’re Worried

Squeeze a flexible ball. If you have a habit of worrying all the time, keep a flexible ball with you. When you feel restless, you can squeeze the ball and release it several times to release the anxiety energy. This will calm you down and create the feeling that you can release all your stress somewhere. You can keep the ball at your desk, in your backpack, or even in your pocket. ^[4]

Relax each part of your body. Releasing tension in your body can help you feel less anxious. Just stand still, close your eyes, and feel the tension in your body before letting it go. Then, take a deep breath while relaxing your arms, legs, upper body, neck, hands, back, and all the rest of the muscles that are still tense. ^[5]

Take a walk to release anxiety energy. With just 10 minutes of walking, you can also significantly improve your mental state. Studies have shown that walking activates neurons in the brain that relax the senses. ^[6] You may be skeptical about whether to get physically active before an event that makes you anxious, but a 10-minute walk, or even an hour walk, before commencing. Starting an event will make you feel so much more at ease.

Practice subjects like yoga or controlled exercise (pilates). Studies show that exercise not only makes you happier and healthier, but it also helps calm your mind. Being physically active also removes some of the anxiety energy, and you’ll feel more balanced afterward. With just 30 minutes of practice a day, your perspective on life and the way you handle social interactions will improve dramatically. ^[7]

Meditation. Building the habit of meditating for ten minutes a day will train you to be mentally calm and less likely to get agitated. This habit also calms your mind and body, and creates a greater sense of self-control. To meditate, all you need to do is find a quiet place, sit down, and slowly relax each part of your body as you inhale and exhale. Focus on the stillness of your body and try to gently push the thoughts out of your head.

• Meditating before a stressful event can also help calm you down.

Feel ready for situations that make you nervous. Maybe you have to break up with your boyfriend, give a class presentation, or interview for a job. At this point, you only need to prepare for one thing — study, practice, and understand what you have to say — but at the same time feel confident and sure when you start. Tell yourself that you know exactly what to do and that you are capable of achieving the desired results. Remind yourself of your efforts for this day and that you deserve success. ^[8]

Ready. Feeling ready is important, but actually being ready is just as important. If you want to minimize anxiety, you need to feel that you will perform well. You can’t show up when you feel like you’ve forgotten your memo pad, don’t remember what you need to say, or forgot what you’re going to say to a friend or lover. Make sure you’ve practiced what to say and that you have the background knowledge to answer any questions that come up, so you won’t just recite a speech, but actually demonstrate understanding. on the subject in question. ^[9]

Know in advance what is to come. The way to worry less about a situation is to understand the situation well before facing it. While surprises are always possible and often don’t know what to expect, you can glean as much information as you can about an event to maximize the situation. Here’s how you can figure out what to expect and worry less: ^[10]

• If you’re going on a date, check out the date location a day before your date to get a better sense of the place, how people dress, and anything else you should know to feel comfortable. roof. You can also check out the menu so you don’t have to worry about what you’re going to order.
• If you have to give a presentation somewhere you’ve never been before, see if you can get there a few days in advance to get the most out of the venue. This will allow you to determine how much space you can move around, where to place presentation-related materials, and how clear your voice should be.
• If you have to give a presentation in class, practice standing facing the desk before or after class to be aware of that feeling. You may be surprised to see the difference standing at the other end of the classroom. You will understand how difficult the teachers had to go through!

Evaluate your anxiety appropriately. It’s important to remember that even if you fail an important test, it’s okay and won’t destroy your life forever. Or if you ask someone you’ve liked for a long time and get rejected, you’ll eventually get over it. Talk to a friend, keep a journal, or sit still and reflect on the things that concern you. Facing your fears logically can help you realize that there is no reason to worry. Ask yourself “What’s the worst that could happen?” If you get rejected or fail an important test or ruin a presentation, it’s not the end of the world. There are so many opportunities in your life. Take this time as a learning experience. ^[11]

Focus on the positive results you have achieved in the past. Focusing on your achievements can help reassure yourself that you will continue to reap good results. When giving a presentation or giving a speech in class, think of the times before you gave a speech without difficulty. If you’ve never been this successful, practice in front of a few friends or family to remind yourself on presentation day that it’s okay. ^[12]

• If you’re nervous about dating or starting a romantic relationship, think about how you’ve enjoyed being around that person in the past. Also, it doesn’t matter if you’re nervous — it’s a natural reaction when you like someone!

Make positive affirmations. Positive affirmations will give you a more positive outlook on your life and relieve anxiety about things to come. Simply thinking about the positive things about yourself and talking about them will help you de-stress and become more resilient. They will be especially helpful before you have to do something important, or just when you feel anxious. If you get into the habit of doing this every day, you will have a calmer lifestyle. ^[13]

• Before doing something that worries you, simply say, “I was prepared and I deserved to succeed. I will do well,” or “I will be great and have nothing to worry about.”

Positive visualization. Close your eyes and try to imagine what worries you. Visualize yourself getting to work and doing your best, and everyone around you reacting positively. Visualize yourself as calm and peaceful. Open your eyes when you’re ready, and let yourself gradually believe the image, as if it were a memory worth keeping. This may sound silly, but it’s a great way to “trick” yourself into becoming calmer. ^[14]

• If you’re worried about the first thing you have to do during the day, practice positive visualization right before bed so that success is the last thought on your mind. ^[15]

Build confidence in yourself. Becoming more confident and grounded will help you worry less about problems to come. When you make an effort to project confidence by standing up straight, replacing negative thoughts with positive ones, and being more certain of your decisions, you are on the right track to feeling confident and confident. more calm. ^[16]

Express your feelings out. Sometimes there is nothing more therapeutic than temporarily giving in to the emotions that are running high inside of you. Cry if you feel extremely stressed and tears will dispel your anxiety. When you’re done crying, wipe away your tears, refresh your spirits, and get on with the work that needs to be done. If you’re really stressed or anxious, getting rid of that intense worry or emotion will help purify your mind and body so you’re ready to face it all.

Write about your feelings. Another way to reduce anxiety on a regular basis is to make a habit of journaling. You can write about your daily life or just focus on the things that worry you. When you write about your worries, you will gain a sense of control or understanding of these worries, so your thoughts will become more rational instead of purely emotional. Journaling at least a few times a week will help you stay calm and steady. ^[17]

• Writing about why you’re worried, as well as things you can do to overcome your anxiety and deal with this phase, will benefit you.