Start with a ‘growth’ mindset. Some people have a fixed mindset
People with a growth mindset believe that their abilities and talents can be developed through effort, good teaching and persistence. People with a fixed mindset believe that their abilities and talents are set in stone. They have a certain amount and that’s that.
When about anxiety, having a growth mindset can make all the difference. If you believe that your ability to cope with anxiety is something that can be developed, then you’re more likely to put in the work required to overcome it. On the other hand, if you have a fixed mindset and believe that your anxiety is set in stone, then you’re likely to give up when things get tough.
The first step to developing a growth mindset is to become aware of your thoughts and beliefs about anxiety. Do you tend to think of it as something that’s out of your control? Do you see it as an insurmountable obstacle? If so, then it’s time to start challenging those thoughts. Start by asking yourself whether there’s any evidence to support them. Are there any people in your life who have overcome similar levels of anxiety? If so, then why can’t you?
Once you start questioning your beliefs about anxiety, it will be easier to start changing them. Start by focusing on what you can do rather than what you can’t do. When faced with an anxious situation, instead of telling yourself “I can’t do this,” try saying “I can do this.” This may seem like a small change but it really does make a big difference in terms of how we approach challenging situations.. Remember, just because something is difficult doesn’t mean we should avoid it altogether – sometimes the best way to learn is by doing things even when they’re scary or difficult.
Notice what anxiety feels like for you. Get to know the body feelings that are part of anxiety
Anxiety can feel like a tightness in the chest, a racing heart, sweating, lightheadedness, or a feeling of “impending doom.” Everyone experiences anxiety differently. It is important to notice what anxiety feels like for you so that you can better manage it.
If you are feeling anxious, there are a few things you can do to help ease the symptoms:
• Take slow, deep breaths and focus on exhaling fully. This will help your body relax and slow down your heart rate.
• Practice mindful meditation or relaxation techniques such as progressive muscle relaxation or guided imagery.
• Get up and move around; go for a walk or do some light stretching. Exercise can help reduce stress and improve your mood.
Breathe
Breathing is one of the most important things we can do to help our bodies relax and manage anxiety. When we’re feeling anxious, our breathing becomes shallow and fast, which can make us feel even more anxious. Taking a few deep breaths can help to slow down our heart rate and calm our nerves.
There are a few different ways to breathe deeply. One is to inhale slowly through your nose, counting to four as you do so. Then, exhale slowly through your mouth, also counting to four. Another way is to inhale for a count of four, hold your breath for a count of seven, and then exhale for a count of eight. Whichever method you choose, be sure to breathe from your diaphragm (your stomach should expand as you inhale), not just from your chest.
Deep breathing exercises are something that can be done anywhere, at any time – sitting at your desk at work, in the car on your way home from errands, or even lying in bed at night before falling asleep. If you find yourself getting tense or feeling anxious during the day, take a few minutes to step away from whatever you’re doing and focus on taking some deep breaths.
Talk yourself through it
Talking yourself through anxiety can be incredibly helpful in managing symptoms and keeping them from getting worse. It can be a form of self-talk, or it can involve talking to someone else about your anxiety. Either way, the goal is to calm yourself down and think through the situation logically.
One way to talk yourself through anxiety is to use positive self-talk. This means speaking kindly to yourself and reassuring yourself that you can handle the situation. For example, you might say something like, “I can do this” or “I am strong enough to handle this.” This type of self-talk can help you feel more confident and in control, which can reduce your anxiety levels.
Another way to talk through anxiety is to speak with someone else about what you’re feeling. This could be a friend, family member, therapist, or anyone else who will listen and offer support. Talking openly about your anxiety can help you better understand it and develop a plan for dealing with it. It can also simply make you feel better knowing that someone else understands what you’re going through.
Face the situation don’t wait for anxiety to go away
Most people with anxiety disorders avoid facing their fears. They may think that if they don’t face their fears, the anxiety will go away. Unfortunately, avoidance only strengthens the fear and makes it worse in the long run.
Facing your fears is an important part of overcoming anxiety disorders. By facing your fears, you can learn that they are not as bad as you thought and that you can cope with them. This can help to reduce your anxiety in the long term.
There are a number of ways to face your fears, such as gradually exposure to the thing you’re afraid of (known as exposure therapy), learning relaxation techniques or seeking psychological support.
When faced with a situation that makes you anxious, it is important to stay calm and try not to let your fear take over. Remember that everyone experiences anxiety at some point in their life – it is a normal emotion. However, for people with anxiety disorders, this feeling can be much more intense and last for longer periods of time. It’s important to understand that just because you have an anxious reaction to something doesn’t mean there’s necessarily something wrong or dangerous about the situation itself. In other words, your brain may be misinterpreting harmless situations as threatening ones.”