Anxiety is not just “nerves” but a complex condition in which the brain perceives a threat even where there is none. It can manifest itself as a racing heart, sweating, thoughts about the worst, fear of making a mistake or losing control. It is important to understand: anxiety is not a weakness, but a defense mechanism that can be learned to regulate.
Advertising
The first step is to acknowledge anxiety, not fight it. When you say, “I feel anxious” instead of “I should stop being nervous,” you stop fighting it. This reduces tension. Anxiety is like a wave: it comes, peaks, and goes away. The main thing is not to drown in it.
Use breathing techniques. Deep diaphragmatic breathing reduces the activity of the sympathetic nervous system. Try: inhale for 4 counts, hold for 4, exhale for 6. Repeat for 2-5 minutes. This helps to “reboot” the nervous system.
Use the 5-4-3-2-1 grounding method. Name:
5 things you see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
