Anxiety is worrying about hypothetical situations that could potentially happen in the future. It can be debilitating and stop us from living our life. At this moment in time a lot of our concerns are make-believe; they are not real. If something bad happens in the future we should deal with it then, not beforehand. Don't let anxiety about the future take from your present. All we have is this moment; this breath. Be here now.
My recommendations for dealing with anxiety are as follows:
- Avoid having too much time on your hands
- Take control of your finances
- Start thinking, planning and building for your future
- Avoid people or situations that result in confrontation or argument
- Know that you create, cultivate and decide the direction of your life
- Act accordingly
Anxiety attacks are a physiological response to a psychological stimulus. Our heart rate increases dramatically, our bodies start to shake and we start sweating more profusely. Anxiety attacks can often lead to dizzy spells.
Struggling with an anxiety attack makes our situation worse. The unease we feel during an anxiety attack is uncomfortable, but we are not in any physical danger. There is no real threat. The more we try to control the physical symptoms of an anxiety attack, the greater the anxiety we will experience. This is due to our stress system assuming we are in danger and releasing an adrenaline rush.
During an anxiety attack the best strategy to adopt is to wait for these waves of emotions to pass over you. Eventually they will move on and you can get on with your life. If you allow the sensations of an anxiety attack to go through you, it will be gone within 10 minutes. If you fight it, the sensations could last for hours.
Public speaking can be a trigger for performance-related anxiety. Our adrenaline levels increase and we get a flight or fight response, even though there is no real reason to do either.
If you suffer from performance-related anxiety I would advise doing the following:
- Close your eyes
- Take in a slow, deep breath through your nose while counting to five
- When you reach the count of five, let the breath out slowly at the same rate
- Begin to focus solely on your toes
- Now concentrate on your feet
- Continue up your body, isolating each muscle group until you get to your forehead
- Open your eyes
- Find 5 things you can see
- Find 4 things you can touch
- Find 3 things you can hear
- Find 2 things you can smell
- Find one thing you can taste
- Be here now