5 Ways to Manage Anxiety During Difficult Times

It’s common to experience anxiety. When faced with difficulty, under pressure to perform well, or with a worry on your mind, anxiety may become obvious.

The stress reaction, commonly known as the "fight-or-flight" response, is triggered by anxiety. This sudden spike in stress hormones is a reaction to danger. It gets you ready to act fast and defend yourself if necessary. Anxiety can make you very cautious about doing things or experiencing certain things in life.

However, a lot of people experience anxiety in circumstances that they find unpleasant but not threatening. For instance, individuals can have anxiety before speaking in front of the class, taking tests, or meeting new people.

It's best to deal with things that make you anxious rather than avoid them. The things you are capable of may surprise you.

The following five strategies can ease your anxiety:

'Growth' thinking should be your starting point

Some people have a rigid way of thinking. They may believe, "This is just how I am. I'm too tense to participate in class. I thus don't raise my hand. People who have a fixed attitude don't believe that things can change. They believe that is just how they are.

But research on the brain has revealed that you can teach your brain new ways to react. A developing mindset is aware of this. They are aware that with work and practice, they can become better at almost anything. That comprises lowering anxiousness.

Take note of how your body reacts to anxiety Do you have "butterflies" in your tummy when you are anxious? clammy palms? trembling hands? a quicker pulse? Muscle tension?

The stress response in your body includes several physical sensations. Although they are not hazardous, they can be uncomfortable. You can manage. The next time you experience them, attempt to acknowledge them without being annoyed by their presence. You don't have to fight the emotions. However, you are not required to focus solely on them. See if you can allow them to blend in.

Take a Deep Breathe Take a few deep breaths if you are feeling worried. Inhale gently. Make a way to completely exhale. You can count the in and out breaths with your fingers up to four or five.

The release of stress hormones can be slowed by taking deep breaths. Your body and mind may feel more at ease as a result. You can focus less on nervous thoughts and feelings as you direct your attention to your breathing. This type of breathing can make you feel calmer and more stable.

Convince yourself to do it When you're stressed up, you could tell yourself things like, "I can't do this!" or "What if I mess this up?" for example, "This is overwhelming." Instead, make a mental note to tell yourself something that can give you a little bit of bravery to confront the situation, such as, "I can do this!" or "It's OK to be anxious. I am capable of doing this.

Don't wait for the fear to pass before dealing with the matter You might believe that you'll wait until you feel less anxious before engaging in conversation with that new individual or speaking in class. But that's not how it operates. You can lessen your anxiety by facing it.

Lastly,

It takes time, patience, and practice to develop coping mechanisms for anxiety. Most importantly, it requires being prepared to deal with anxiety-provoking circumstances. Start by taking a tiny step. The more you do it, the more adept you'll become at reducing worry.

It can be beneficial to seek advice and support from a parent, school counselor, or therapist as you implement these five stages.

Tell a parent or other trusted adult if your anxiety feels excessive or difficult to manage, or if you're worried about a situation you need help with. You can have less anxiety and greater confidence with the appropriate care and support.