How To Stop Anxiety And Increase Confidence

Feeling anxious or apprehensive about a social or work situation is normal. Acute anxiety is a normal, innate response that helps us get ready for potentially dangerous situations. But prolonged or chronic anxiety can be a sign that you’re not coping with a life upheaval or that something is wrong.

How to Stop Anxiety

Coping with anxiety can be a challenge for anyone, but it’s especially difficult for those who have social anxiety. This article provides insight into why you might be experiencing anxiety and how you can get a handle on it. Once you understand the root cause, you can start taking practical steps to feel less anxious and more confident.

What is anxiety?

Anxiety is defined as a feeling of worry, unease, or nervousness. It’s a normal response to stress. But when anxiety becomes overwhelming, it can make you paralyzed by fear. As much as we might wish we could be rid of it, anxiety is part of the human condition and is not something you can simply "get over." Anxiety disorders are illnesses that cause excessive, irrational worry or fear. Anxiety disorders include generalized anxiety disorder (GAD), panic disorder, obsessive-compulsive disorder (OCD), post-traumatic stress disorder (PTSD), social anxiety disorder (SAD) and specific phobias. Anxious people may have symptoms such as restlessness, difficulty concentrating, fatigue and muscle tension.

Why might you be experiencing anxiety?

Anxiety, in general, is a reaction to a stressor. Stressors could be anything from your job to an upcoming family event. For people with social anxiety issues, the stressors are typically related to social interactions or meeting new people. Some of the most common causes for anxiety are: - Heightened sensitivity to criticism - A change in routine - Lack of knowledge about a situation - Unrealistic expectations about the outcomes of a situation - Fear of being judged or looked down upon by others

Take a look at your routine

It’s easy to forget that your routine can be the source of your anxiety. Maybe you have a routine for the week, day or even just for what time you wake up in the morning. You might have a plan for what to wear, what time you leave for work, how you like to eat breakfast or what time you start checking emails.

What if you changed something about your routine? What if you woke up an hour earlier than usual? Wore a different type of clothes? Went to work at a different time? Arrived at work on foot instead of by car? You could also change your routine by changing the order in which different tasks are completed. Try doing exercises first and then meditating before going to bed. If that makes it easier, do the opposite--meditate and then do exercises.

Make an effort to spend time with people.

Make an effort to spend time with people you feel most comfortable with The most important thing you can do when feeling anxious is to give yourself space for recovery and avoid the things that make you more anxious. But, if your anxiety is due to socializing, it’s also important to work on building your confidence in social situations.

Start by finding people with whom you feel most comfortable and hang out with them in a low-stakes situation. This will help you get used to being around people in a non-threatening setting, which will make it easier when it comes time to be in public or do something like give a presentation.

Try relaxation techniques

There are many relaxation techniques that you can use to help relieve your anxiety. One of the most popular is deep breathing, which has been shown to help lower levels of stress hormones in the body. When practiced regularly, deep breathing can help you manage your stress and anxiety and even promote a better night’s sleep.

You may also want to try yoga or meditation if you have time for it. These practices often involve repeating a mantra (or saying a word or phrase), and studies have found mindfulness-based stress reduction to be an effective treatment for anxiety. Another technique is trying to focus on something besides your negative thoughts. For example, try focusing on how your body feels as you breathe deeply or noticing the sounds around you instead of thinking about all the things that might go wrong in your day.

Take a walk by yourself

If there’s a place where you can enjoy some time alone, take a walk there and just be with your thoughts. Take the time to figure out what you’re feeling or thinking about. What are the things that are making you feel anxious? Is it work? Your relationship? Your schoolwork? Walking is a great way to clear your head, and it’s a time when you can really focus on your thoughts.

Bottom line

Feeling anxious or apprehensive about a social or work situation is normal. Acute anxiety is a natural response that helps us get ready for potentially dangerous situations. But prolonged or chronic anxiety can be a sign that you’re not coping with a life upheaval or that something is wrong. Coping with anxiety can be challenging for anyone, but it's especially difficult for those who have social anxiety.

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