Most people have these feelings of fear. It’s more and more common with increasing pressure and stress to perform.
Often, it’s because you put yourself in a position you don’t want to be in.
For example, you put a lot of pressure on yourself to perform in your job. You really want to get that promotion or raise and it’s really taking all your energy.
That could cause you to feel anxious.
Here are 5 easy ways to reduce that feeling of anxiety.
This Publication is Fully Reader Supported, Support is Very Much Appreciated and You Can Get a Paid Membership With 25% Off Here 👇
1 — Use the ‘Passing Train Method’
Imagine yourself on a train station. You’re waiting for your train to arrive and suddenly a high-speed train passes by.
You’ve got all your problems and anxiety and when the train almost reaches the tracks it slows down, you can see the carriages and as they pass on you drop your issues in these carriages.
As the train progresses, you slowly feel your anxiety fade away.
By visually taking away your problems and feelings of fear, you can trick your mind and briefly feel better.
Try to keep this feeling.
Your brain can only go one way, so the moment you start thinking about these fears again, there’s no way back.
The same thing is true for when you’re thinking of positive things and practicing this helps you feel much better.
2 — Take a Meditation Break
Meditation is the solution to a lot of problems.
As the famous monk Thich Nhat Hanh, who set himself on fire, said:
“Meditation can help us embrace our worries, our fear, our anger; and that is very healing. We let our own natural capacity of healing do the work.”
By controlling your breath, you control yourself.
Do this:
Sit in a comfortable place.
Slowly inhale (but deep) through your nose.
Hold your breath for a couple of seconds.
Exhale through your mouth.
After a couple of breaths, you close your eyes and continue this breathing exercise.
Within a couple of minutes, your heartbeat starts to slow down and you’ll feel much more at peace — when your average heartbeat is decreasing you experience less stress.
Wim Hof dedicated his life to proving this.
Not only by meditation but also by taking cold showers and doing other breathing exercises.
3 — Workout
By working out, your body takes up all the energy. You don’t have the energy left to feel worried or anxious.
Besides that, it’s good for your body, physically, and mentally it helps too.
Because it releases endorphins, helps to regulate breathing, distracts us from our worries, and builds confidence. These benefits can help to improve sleep, reduce stress, and boost overall mood.
The most important thing is to find something that you enjoy and that you can stick with.
Even a short workout can make a big difference in your mood and anxiety levels.
4 — Journaling or Talking About Your Fears
Writing or talking about your fears can help fight anxiety. Getting your thoughts and feelings out gives you a safe space to deal with them.
It lets you see what exactly makes you anxious so you can find ways to cope.
Writing in a journal can help you spot patterns, like if certain situations always make you anxious.
Talking to someone you trust lets you challenge the negative thoughts that make anxiety worse. Saying your fears out loud also helps you find things that make you feel better, like exercise or relaxation.
As Eleanor Roosevelt said: “The only way to get rid of a fear is to face it.”
Writing and talking help you face the fear by getting it out of your head. That way you can understand it, plan for it, and eventually overcome it.
5 — Distract Yourself
The best remedy for stress is distraction.
Doing something fun when you feel stressed or anxious can help you feel better.
Getting your mind focused on something you enjoy can distract you from worrying thoughts.
For example, if you start to feel very nervous before a test, you could put on some music and dance to get your mind off it for a little while. Or you could play a game on your phone or call a friend to talk about something totally normal.
Doing a hobby you like, reading something interesting, or just being active can all be good distractions too.
When you’re focused on something besides the stress, your body starts to relax. It helps break the cycle of anxious thoughts.
Finding healthy distractions gives your mind a break so you don’t feel so overwhelmed.
Then it’s easier to come back and deal with the worry.