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Control your anxiety in public

By vincent manonPublished 7 months ago 3 min read

Dealing with anxiety can be a challenging experience for many individuals. Anxiety is a normal human emotion that everyone experiences from time to time, but when it becomes chronic, it can have a significant impact on one's daily life. It can cause physical symptoms such as rapid heart rate, sweating, and shaking, as well as emotional symptoms such as worry, fear, and panic. Fortunately, there are many effective ways to manage anxiety and improve overall well-being. In this article, we will explore some of the most effective ways to deal with anxiety.

Identify and understand your anxiety triggers

The first step in dealing with anxiety is to identify and understand your anxiety triggers. Anxiety triggers can be anything that causes you to feel anxious or stressed. It could be a particular situation, such as public speaking or flying, or it could be a more general feeling of uncertainty or fear about the future. Once you have identified your triggers, you can begin to develop strategies to manage them.

Practice mindfulness

Mindfulness is a powerful tool for managing anxiety. Mindfulness is the practice of paying attention to the present moment without judgment. When you are mindful, you are fully present and engaged in the current moment, rather than worrying about the past or the future. Mindfulness can help you reduce anxiety by helping you become more aware of your thoughts and feelings and learning to observe them without getting caught up in them.

Engage in regular physical exercise

Regular physical exercise is another effective way to manage anxiety. Exercise releases endorphins, which are natural chemicals that promote a sense of well-being and happiness. Exercise also helps to reduce cortisol levels, which is a hormone that is released in response to stress. By reducing cortisol levels, exercise can help to reduce anxiety and promote a sense of calm and relaxation.

Practice deep breathing exercises

Deep breathing exercises are another effective way to manage anxiety. When you are anxious, your breathing tends to become shallow and rapid, which can exacerbate your symptoms. By practicing deep breathing exercises, you can slow down your breathing and promote a sense of calm and relaxation. One effective breathing exercise is to inhale deeply through your nose for four counts, hold your breath for seven counts, and exhale slowly through your mouth for eight counts.

Practice self-care

Self-care is an essential component of managing anxiety. Self-care involves taking care of your physical, emotional, and mental well-being. This could involve things like taking a bubble bath, getting a massage, reading a book, or engaging in a hobby that you enjoy. By taking care of yourself, you can reduce stress and anxiety and promote a sense of well-being.

Challenge negative thinking patterns

Negative thinking patterns can contribute to anxiety. When you are anxious, it is easy to get caught up in negative thoughts and beliefs, such as "I am not good enough" or "I can't do this." These thoughts can be challenging to overcome, but it is essential to challenge them if you want to manage your anxiety effectively. One effective way to challenge negative thinking patterns is to ask yourself, "Is this thought true?" If the thought is not true, you can challenge it by coming up with evidence that contradicts it.

Seek professional help

If you are struggling to manage your anxiety on your own, it is essential to seek professional help. A mental health professional, such as a therapist or counselor, can help you develop coping strategies and provide you with the support you need to manage your anxiety effectively. They can also help you identify underlying issues that may be contributing to your anxiety and provide you with the tools you need to overcome them.



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