How to Calm Down Anxious Nerves and Reduce Stress
We all go through high stress times when anxiety increases and calm decreases. There are ways to calm down active nerves. Put these stress relief techniques into practice and your body will thank you for it. Anxiety, to some degree, can be controlled.
Other People Are Reading
Instructions
-
-
1
RECOGNIZE YOUR ANXIETY.
This may be the most difficult step. Sometimes the key to reducing our stress is recognizing it is there in the first place. Here are some signs of anxiety: your shoulders become tense, your breathing pace increases, you have a burning sensation in your chest, headaches, heartburn, difficulty sleeping, or racing thoughts could all be signs of high anxiety levels.
-
2
RELAX THROUGH BREATHING.
Once you recognize the physical signs of anxiety you can focus your relaxation. First, focus on your breathing. Slow it down. Breath in deeply through your nose, pause and hold, breath out slowly through your mouth. You can do this no matter where you are or what you are doing. You don't have to be in a yoga position. Once your breathing is more calm, continue to step three.
-
-
3
RELEASE BODILY TENSION.
Each cycle of breathing, intentionally release bodily tension as you exhale. First focus on where you recognized signs of anxiety in step one. Intentionally relax that part of your body and the muscles connected with it with each exhale. Move to the next part of your body.
-
4
VISUALIZE WHAT IS MOST IMPORTANT.
This step reminds us what is most important, and what is least important in life. Usually our stress builds up from an accumulation of minor fears. Even major fears can be misdirected anxieties creating undue stress. Bring to mind meaningful memories with loved ones, close friendships, and the highest values of your life which are usually ways of being, not things to accomplish or conquer.
-
5
IMAGINE OTHER POSSIBILITIES.
Anxiety can give us tunnel vision. We can begin to think in either/or categories, black white options. There are always more than two options. Begin to brainstorm other ways to handle what is causing you stress. Think of unusual solutions, shifts in strategy, or even completely new and more significant goals (see step 4). Do this brainstorming with focused breathing (Step 2), a relaxed body (Step 3), and a centered mind (Step 4).
-
1
Tips & Warnings
Consider having someone you trust and love mention it to you when you seem overly anxious.
Form a daily practice of checking on your anxiety and stress level. After lunch, for example, take a slow walk to breath, relax, and center yourself before returning to work.
If you are a person of faith, connect these anxiety reducing techniques with prayer.
Do not put off seeing a doctor or counselor for help with anxiety if you have suicidal thoughts, feelings of hopelessness, or fantasies or harming another person.
Avoid viewing stress and anxiety as a disease or an abnormality. This only increases anxiety and reduces calm. It is a natural part of human existence. Therefore, for most individuals the solution for anxiety is woven into life naturally as well: as naturally as breathing.
