How to Overcome Anxiety

Anxiety or restlessness can be the result of psychological and physiological factors. It’s normal to feel anxious or restless, but some people have little control over these emotions. Anxiety disorders are diagnosable and require treatment with medication or therapy, but there are simpler steps you can take to relieve anxiety.

Table of Contents

Deal with instant suspense

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/b/ba/Get-Rid-of-Nervousness-Step-1-Version-3.jpg/v4-728px-Get-Rid- of-Nervousness-Step-1-Version-3.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/b/ba/Get-Rid-of-Nervousness-Step-1- Version-3.jpg/v4-728px-Get-Rid-of-Nervousness-Step-1-Version-3.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight” :546,”licensing”:”<div class=”mw-parser-output”></div>”}

Deep breath. If there’s an important event coming up, you’re sure to get nervous as that time draws closer and closer. You can’t get rid of this feeling completely, but there are steps you can take to get your anxiety under control. Deep breathing reduces heart rate and blood pressure. Sit with your back straight and inhale deeply through your nose, placing your hand on your stomach to feel the air entering your lungs.

After holding your breath for a few seconds, slowly exhale through your nose. Repeat this breathing pattern until you feel your heart rate slow and relax. Try to get rid of all thoughts and just focus on your breath. ^{[1] X Research Source}
To maintain a regular breathing rhythm you should count from one to five when you inhale and count again from one to five when you exhale. ^{[2] X Trusted Source National Health Service (UK) Go to Source}

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/f/fa/Get-Rid-of-Nervousness-Step-2-Version-3.jpg/v4-728px-Get-Rid- of-Nervousness-Step-2-Version-3.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/f/fa/Get-Rid-of-Nervousness-Step-2- Version-3.jpg/v4-728px-Get-Rid-of-Nervousness-Step-2-Version-3.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight” :546,”licensing”:”<div class=”mw-parser-output”></div>”}

Practice and prepare. If you’re going to give a presentation or job interview, practice will help familiarize you with the impending event. Ask a close friend to listen to you speak or ask familiar interview questions. This is also useful if you are about to meet someone to talk about something embarrassing.

Tired of seeing your roommate soaking dirty dishes in the sink? Discreetly practice expressing your frustration before talking to them.
Practicing for out-of-the-ordinary events like parties can be a bit difficult. However, if you practice making jokes or telling funny stories, your mind will be more comfortable to deal with possible situations.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/6/6c/Get-Rid-of-Nervousness-Step-3-Version-3.jpg/v4-728px-Get-Rid- of-Nervousness-Step-3-Version-3.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/6/6c/Get-Rid-of-Nervousness-Step-3- Version-3.jpg/v4-728px-Get-Rid-of-Nervousness-Step-3-Version-3.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight” :546,”licensing”:”<div class=”mw-parser-output”></div>”}

Think deeply about your fear. If you’re nervous before a job interview or presentation, try thinking, “What’s the worst that could happen?” Maybe the interview ended badly, but it’s not the end of the world. It’s normal to worry about an important life event, but remember that there are plenty of other opportunities out there, even if they don’t seem to exist at the moment. ^{[3] X Trusted Source National Health Service (UK) Go to Source}

With a fuller appreciation of these events, you can find the confidence to present yourself more perfectly.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/4/4f/Get-Rid-of-Nervousness-Step-4-Version-3.jpg/v4-728px-Get-Rid- of-Nervousness-Step-4-Version-3.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/4/4f/Get-Rid-of-Nervousness-Step-4- Version-3.jpg/v4-728px-Get-Rid-of-Nervousness-Step-4-Version-3.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight” :546,”licensing”:”<div class=”mw-parser-output”></div>”}

Take time to visualize. If you feel your anxiety building up, spend a few minutes visualizing something peaceful and soothing. Close your eyes and imagine a situation that makes you feel safe, such as a picture of the sea with calm waves, a funny cat, or a happy childhood memory. ^{[4] X Trusted Source National Health Service (UK) Go to Source}

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/a/a5/Get-Rid-of-Nervousness-Step-5-Version-3.jpg/v4-728px-Get-Rid- of-Nervousness-Step-5-Version-3.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/a/a5/Get-Rid-of-Nervousness-Step-5- Version-3.jpg/v4-728px-Get-Rid-of-Nervousness-Step-5-Version-3.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight” :546,”licensing”:”<div class=”mw-parser-output”></div>”}

Listening to music. Listening to slow and soothing music or listening to the sounds of nature can also help you relax, lower your heart rate, and feel more reassured. Listening to music with a fast beat and comfortable singing along also helps relieve stress. ^{[5] X Research Sources}

Incorporate relaxation techniques into your life

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/2/23/Get-Rid-of-Nervousness-Step-6.jpg/v4-728px-Get-Rid-of-Nervousness- Step-6.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/2/23/Get-Rid-of-Nervousness-Step-6.jpg/v4-728px-Get- Rid-of-Nervousness-Step-6.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser -output”></div>”}

Practice deep breathing regularly. Deep breathing exercises used to calm down during times of stress can also be incorporated into everyday life. You also have time to relax while taking deep breaths. Sit up straight and inhale air to fill your lungs through your nose and mouth. Count to five while inhaling, and don’t be reluctant if you can’t count to five the first time.

Exhale slowly to let the air out of the lungs in a slow and controlled manner. While exhaling you also count to five.
Repeat this process until you start to feel calmer and more relaxed.
Relax breathing exercises for 3-5 minutes each time and do it 2-3 times a day, or whenever you feel stressed and nervous. ^{[6] X Trusted Source National Health Service (UK) Go to Source}

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/8/87/Get-Rid-of-Nervousness-Step-7.jpg/v4-728px-Get-Rid-of-Nervousness- Step-7.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/8/87/Get-Rid-of-Nervousness-Step-7.jpg/v4-728px-Get- Rid-of-Nervousness-Step-7.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser -output”></div>”}

Massage. Use a tennis ball to massage the shoulders. You must first wrap your shoulders and neck in a warm towel for 10 minutes. While wrapping the towel you close your eyes, relax the muscles in the shoulders, neck, back and chest, the warmth will help relax these muscles. To increase the relaxation effect, you should massage your back. After taking off your towel, stand with your back to the wall.

Place a tennis ball or soft roller between your back and the wall. Press the ball against the wall with your back and hold the ball with the back you want to massage.
Apply light pressure for 15 seconds by leaning against the ball, then release the pressure and move the ball to a new position. ^{[7] X Research Sources}

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/d/de/Get-Rid-of-Nervousness-Step-8.jpg/v4-728px-Get-Rid-of-Nervousness- Step-8.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/d/de/Get-Rid-of-Nervousness-Step-8.jpg/v4-728px-Get- Rid-of-Nervousness-Step-8.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser -output”></div>”}

Apply the method of dynamic relaxation, stretch – relax muscles. The goal here is to systematically tense and then relax different muscle groups. This method helps release tension in the muscles so that the whole body feels more relaxed, while allowing you to alternately focus on each muscle group. You’ll become more aware of your body’s sensations and recognize when you’re straining your muscles reluctantly.

Start with the toes. Stretch the muscles in your toes for 5 seconds and then relax for 30 seconds. ^{[8] X Research Sources}
Next, stretch and relax your calf muscles. Continue to perform for the remaining muscle groups in order from bottom to top.
You can also practice this method from the top down.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/8/81/Get-Rid-of-Nervousness-Step-9.jpg/v4-728px-Get-Rid-of-Nervousness- Step-9.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/8/81/Get-Rid-of-Nervousness-Step-9.jpg/v4-728px-Get- Rid-of-Nervousness-Step-9.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser -output”></div>”}

Use spontaneous relaxation techniques. Spontaneous relaxation combines your imagination and body awareness to help you relax, and builds on a number of different relaxation techniques. First you have to close your eyes and picture a peaceful scene. Breathe slowly and deeply. While focusing on your breath, you slowly relax each part of your body. Start at the legs and then move up to the arms, shoulders and continue with the other parts. ^{[9] X Research Source}

You should see your heart rate drop as you relax.
Instead of imagining an image, you can repeat relaxing words or phrases over and over.
The word “self-generated” implies something that arises from within us.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/5/5b/Get-Rid-of-Nervousness-Step-10.jpg/v4-728px-Get-Rid-of-Nervousness- Step-10.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/5/5b/Get-Rid-of-Nervousness-Step-10.jpg/v4-728px-Get- Rid-of-Nervousness-Step-10.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser -output”></div>”}

Meditation. Regular meditation can actually help the brain better deal with stress. Just meditating for a few minutes a day can help ease anxiety. If you often feel restless or anxious, it is best to incorporate meditation into your daily life. Here’s how to meditate: put your feet on the floor and sit with your back straight, close your eyes, recite a mantra of your choice, and let all other thoughts slip away.

While reciting the mantra you must focus on the breath with a slow and deep rhythm.
Place one hand on your stomach while inhaling and exhaling, trying to synchronize your breath with the mantra you are reciting. ^{[10] X Research Source}
You can choose any spell you like. However, you should choose an optimistic club like “I am living a peaceful life!”.

Coping with anxiety

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/3/32/Get-Rid-of-Nervousness-Step-11.jpg/v4-728px-Get-Rid-of-Nervousness- Step-11.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/3/32/Get-Rid-of-Nervousness-Step-11.jpg/v4-728px-Get- Rid-of-Nervousness-Step-11.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser -output”></div>”}

Not perfectionist. Often people feel anxious or restless because they are expected of others or pressure themselves to do well. However, not every day goes smoothly, you will have times of failure and disappointment. Learning to deal with anxiety is the way to become stronger and more independent. ^{[11] X Trusted Source National Health Service (UK) Go to Source}

It is important for you to understand that life is often complicated and difficult, sometimes you have to accept and find ways to limit those difficulties.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/e/e1/Get-Rid-of-Nervousness-Step-12.jpg/v4-728px-Get-Rid-of-Nervousness- Step-12.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/e/e1/Get-Rid-of-Nervousness-Step-12.jpg/v4-728px-Get- Rid-of-Nervousness-Step-12.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser -output”></div>”}

Coping with feelings of restlessness. Try to figure out what makes you restless. Are you worried about work, love life or money? Worried about etiquette at a company party? Once you find the source of your jitters, you begin to find ways to change your perspective. Instead of thinking, “My job is not what I expected,” you should think, “This job is an opportunity for me to pursue other, more attractive things.” ^{[12] X Research Source}

If the restlessness is related to a particular place, go there and confront it directly. If you feel afraid to step into the elevator, the next day you continue to use that elevator. ^{[13] X Trusted Source National Health Service (UK) Go to Source}

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/5/5f/Get-Rid-of-Nervousness-Step-13.jpg/v4-728px-Get-Rid-of-Nervousness- Step-13.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/5/5f/Get-Rid-of-Nervousness-Step-13.jpg/v4-728px-Get- Rid-of-Nervousness-Step-13.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser -output”></div>”}

Use rational thinking against irrational thinking. Whenever something makes you restless, write down when and why you feel that way. Then reflect on these feelings and begin to counter them with rational thought. ^{[14] X Research Sources} In addition, you can choose to confide in others to relieve yourself, similar to journaling. Instead of dwelling on worrying thoughts all the time, you get them out of your head by writing in a journal.

Let the journal do the work of “remembering” your worries, and allow your mind to do other things. ^{[15] X Research Source}
Journaling is also a good way to keep track of the things that make you restless. You will have a much more optimistic perspective when you think back to something that used to be very stressful but now has passed smoothly. ^{[16] X Research Source}

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/1/10/Get-Rid-of-Nervousness-Step-14.jpg/v4-728px-Get-Rid-of-Nervousness- Step-14.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/1/10/Get-Rid-of-Nervousness-Step-14.jpg/v4-728px-Get- Rid-of-Nervousness-Step-14.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser -output”></div>”}

Shame yourself. There are cases where the feeling of anxiety stems from a fear of shame. If this is the case, try to intentionally embarrass yourself to get used to that feeling. For example, you try to give a lemon to a stranger for no reason. ^{[17] X Research Source} This means that the more embarrassing situations you put yourself in, the faster your fear and anxiety will subside. ^{[18] X Trusted Source National Health Service (UK) Go to Source}

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/6/6d/Get-Rid-of-Nervousness-Step-15.jpg/v4-728px-Get-Rid-of-Nervousness- Step-15.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/6/6d/Get-Rid-of-Nervousness-Step-15.jpg/v4-728px-Get- Rid-of-Nervousness-Step-15.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser -output”></div>”}

Become someone else. Make yourself a different person with a fake name and bio, then use this new person in situations that are strange or with little consequence. This gives you a chance to get acquainted with things like socializing and flirting with women. Of course you should never use the new person in situations like job interviews or dating, where ambiguity between two people can have serious consequences! ^{[19] X Research Source}

Think of this as a fun way to get used to situations that often cause you stress, and don’t take it too seriously.

Take care of yourself

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/b/b7/Get-Rid-of-Nervousness-Step-16.jpg/v4-728px-Get-Rid-of-Nervousness- Step-16.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/b/b7/Get-Rid-of-Nervousness-Step-16.jpg/v4-728px-Get- Rid-of-Nervousness-Step-16.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser -output”></div>”}

Exercise regularly. Regular exercise can significantly reduce anxiety, relax the mind and create conditions for muscles to burn excess energy. Exercise also has the added benefit of improving sleep and boosting confidence. ^{[20] X Research Sources}

Just taking a short walk can help ease your anxiety. The spirit will be more refreshing if you find a place to walk with fresh air.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/1/1a/Get-Rid-of-Nervousness-Step-17.jpg/v4-728px-Get-Rid-of-Nervousness- Step-17.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/1/1a/Get-Rid-of-Nervousness-Step-17.jpg/v4-728px-Get- Rid-of-Nervousness-Step-17.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser -output”></div>”}

Sleep a lot. Many people nowadays suffer from lack of sleep and make their mood more stressful or suffer from other serious illnesses. When you are mentally exhausted, it is very difficult to distinguish between rational anxiety and irrational worry. ^{[21] X Research Source} The average adult should sleep 7-9 hours a night. Set a regular bedtime and take it seriously. ^{[22] X Research Source}

To have a good night’s sleep, you should do relaxation exercises before bedtime. Deep breathing, stretching, and dynamic relaxation, tension and relaxation are all beneficial for sleep.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/9/90/Get-Rid-of-Nervousness-Step-18.jpg/v4-728px-Get-Rid-of-Nervousness- Step-18.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/9/90/Get-Rid-of-Nervousness-Step-18.jpg/v4-728px-Get- Rid-of-Nervousness-Step-18.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser -output”></div>”}

Eat a healthy balanced diet. A healthy diet provides all the minerals and nutrients needed to stay active and healthy. A poor diet causes blood sugar levels to fluctuate and can lead to jittery-like feelings. Regular exercise and healthy eating will reduce this risk. ^{[23] X Research Sources}

Eat lots of complex carbohydrates like bread, potatoes, and pasta. Reduce your consumption of simple carbohydrates like cookies, chocolate, chips, carbonated drinks and beer. ^{[24] X Research Sources}

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/a/a8/Get-Rid-of-Nervousness-Step-19.jpg/v4-728px-Get-Rid-of-Nervousness- Step-19.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/a/a8/Get-Rid-of-Nervousness-Step-19.jpg/v4-728px-Get- Rid-of-Nervousness-Step-19.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser -output”></div>”}

Limit caffeine consumption. Coffee has its benefits, but the caffeine in coffee (not to mention other drinks like sodas and energy drinks) is a stimulant that leads to restlessness. For the first few days you should write down your caffeine intake in a notebook and then start a plan to reduce this caffeine intake over the course of a few weeks. ^{[25] X Research Sources}

If you have trouble sleeping, you should stop consuming caffeine both afternoon and evening.
Try decaffeinated tea and coffee, then consider substituting them into your daily coffee or tea routine.

Know when to go to the doctor

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/c/c6/Get-Rid-of-Nervousness-Step-20.jpg/v4-728px-Get-Rid-of-Nervousness- Step-20.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/c/c6/Get-Rid-of-Nervousness-Step-20.jpg/v4-728px-Get- Rid-of-Nervousness-Step-20.jpg”,”smallWidth”:460,”smallHeight”:345,”bigWidth”:728,”bigHeight”:546,”licensing”:”<div class=”mw-parser -output”></div>”}

Assess anxiety. The tips above can help you relax and deal with your day-to-day fears, but you should seek help from your doctor if your anxiety is chronic and severe, or when you find it almost impossible to get over it. This situation. There are many health conditions that can potentially cause anxiety, such as generalized anxiety disorder and depression. ^{[26] X Trusted Source National Health Service (UK) Go to Source}

The characteristic of generalized anxiety disorder is that the person feels very restless for no apparent reason. ^{[27] X Trusted Source National Health Service (UK) Go to Source}
If your anxiety is really affecting your day-to-day life, you should see a doctor.
Contact your doctor, friend or loved one right away if you have thoughts of self-harm or suicide. ^{[28] X Trusted Source National Health Service (UK) Go to Source}

Advice

All relaxation techniques take time to practice. You have to be persistent if you don’t see immediate results. ^{[35] X Research Source}

Warning

If anxiety or restlessness is severe, you should seek professional help.

Steps