Sip Some Herbal Chamomile Or Green Tea
If youre feeling jittery, pour a cup of chamomile or green tea. Known as a sleep aid, chamomile contains a compound called Matricaria recutita, which binds to the same brain receptors as drugs like Valium. Chamomiles sedative effects may also come from the flavonoid apigenin. In one study at the University of Pennsylvania Medical Center in Philadelphia, patients with generalized anxiety disorder who took chamomile supplements for 8 weeks showed a significant decrease in anxiety symptoms compared with patients taking placebo.
Green tea, long used in Chinese medicine to treat depression, contains the amino acid L-theanine, which relieves stress, and reduces blood pressure and muscle tension. Nuts, whole grains, and broccoli are also rich in L-theanine.
Tip : Challenge Anxious Thoughts
If you suffer from chronic anxiety and worry, chances are you look at the world in ways that make it seem more threatening than it really is. For example, you may overestimate the possibility that things will turn out badly, jump immediately to worst-case scenarios, or treat every anxious thought as if it were fact. You may also discredit your own ability to handle lifes problems, assuming youll fall apart at the first sign of trouble. These types of thoughts, known as cognitive distortions, include:
Go Aheadgrab Those Chocolate Chips
Stress eating isnt always healthy, but there are certain foods that can help your mind calm down a bit. Green tea, a handful of chocolate chips, or a slice of cheese are all good choices that contain compounds that may help bust anxiety and stress, says Taz Bhatia, M.D., an integrative wellness expert.Neurobiological effects of the green tea constituent theanine and its potential role in the treatment of psychiatric and neurodegenerative disorders. Lardner AL. Nutritional neuroscience, 2013, Nov. 17:1476-8305. Serotonin, tryptophan metabolism and the brain-gut-microbiome axis. OMahony SM, Clarke G, Borre YE. Behavioural brain research, 2014, Jul. 277:1872-7549. And steer clear of caffeine, alcohol, and super-sugary snacks if youre getting nervous, Bhatia suggests, since they may make you more jittery.
How To Challenge These Thoughts
During your worry period, challenge your negative thoughts by asking yourself:
- Whats the evidence that the thought is true? That its not true?
- Is there a more positive, realistic way of looking at the situation?
- Whats the probability that what Im scared of will actually happen? If the probability is low, what are some more likely outcomes?
- Is the thought helpful? How will worrying about it help me and how will it hurt me?
- What would I say to a friend who had this worry?
Check Levels Of Magnesium
Magnesium is an important mineral in the human body. It plays a role in more than 300 enzyme reactions and helps maintain muscle and nerve function, blood pressure, and the immune system.
Its also one of the minerals that many Americans do not get enough of in their diet.
Like with vitamin D, you may want to check your current magnesium levels before supplementing.
You can get magnesium naturally by eating:
- whole wheat
, but your body doesnt make them on its own. Instead, you get all your omega-3 fatty acids through your diet by eating foods such as fish or flaxseed.
If youre considering taking omega-3 supplements, you may want to mention this to your healthcare team. They can sometimes interfere with certain prescription medications, such as blood thinners. They may not be recommended for people with certain medical conditions.
Also Check: What Is The Fastest Acting Anxiety Medication
How To Calm Anxiety: Name Your Fear
Denial is counterproductive.
The quickest way to find relief from fear, anxiety, or worry is to name what youre feeling label it, say it out loud, or write it down. Labeling is an incredibly effective way to manage what youre feeling. It sounds simple, but its not usually the first response, especially when you have ADHD. We are more likely to run away from the feelings of discomfort than we are to acknowledge them. Pretending that a threat or discomfort doesnt exist is a temporary and unhelpful fix squashed emotions appear unexpectedly and rip us up eventually.
Strength of character comes from naming your discomfort, rather than running from it. If you name it, you can manage it. Talk to a non-judgmental friend about your thoughts. If that doesnt work, write in a journal. Spill your guts. Labeling thoughts gets them out of your head.
What Happens When You Stimulate The Vagus Nerve
As you have seen, the vagus nerve is a powerhouse in our bodies!
When we stimulate it, we go from the fight or flight response, to the pleasant physical state called rest and digest.
This is the state where our bodies recover, and properly digest the nutrients from the food we ingest. Its our bodys nurturing mode.
When the vagus nerve is stimulated, it slows the heart rate, lowers blood pressure and your cortisol levels and this regulation of cortisol cascades multiple benefits by positively impacting the rest of your hormones.
How the vagus nerve reduces stress and boosts your well-being
You might have heard this before, but cortisol is known as the stress hormone. In itself, its not a bad thing just a survival mechanism that helps us face danger.
However, in todays busy world, were triggering this response mechanism far too often, and were out of balance as a result.
The amazing news is that you can stimulate your vagus nerve to obtain an array of wonderful physical benefits: increase flexibility, strength, stamina, reduce inflammation, alleviate migraines.
Stimulating this nerve also leads to better mental health it helps us with stress reduction, reduces anxiety and worry, it allows us to tap into a calm state, and even improved focus.
Its effect over cortisol levels makes the vagus nerve a powerful ally to achieve our ideal weight, by helping us release weight induced from stress.
Isnt this amazing?
How do you tap into the power of the vagus nerve?
Don’t Miss: How Can I Get My Anxiety Under Control
Think About Something Funny
Visualize your favorite humorous moments, says Sultanoff. One where you laughed so hard you fell down and peed your pants. These can be real situations, or they can be situations you saw on sitcoms, in stories, jokes, or cartoons.
If its difficult for you to come up with something in the moment, try picking a couple of memories ahead of time, so you can go to them as soon as you start experiencing anxiety.
Like most mindfulness training, humor visualization takes you out of worrying about things that might happen in the future and focuses you back in your present circumstances, in the now.
It does a few other things too. You experience mirth, which is the uplifting reaction to humor, explains Sultanoff. You feel emotions such as joy, pleasure, or delight all powerful emotions that can help you reduce anxiety quickly.
And if youre able to make yourself laugh by remembering that funny moment, he says, humor visualization is even more effective.
When you laugh, you contract and expand muscles, which reduces physical anxiety, stress, and tension, he says.
Laughter also combats the production of cortisol levels in the body, he adds.
Identify Pressure Points To Calm Anger And Anxiety
Going for a massage or getting acupuncture is a wonderful way to manage anxiety and anger. But its not always easy to find time in your day to make it happen. The good news is, you can do acupressure on yourself for instant anxiety relief.
This method involves putting pressure with your fingers or your hand at certain points of the body. The pressure releases the tension and relaxes your body.
One area to start with is the point where the inside of your wrist forms a crease with your hand. Press your thumb on this area for two minutes. This can help relieve tension.
Read Also: Are Anxiety And Depression Related
How Much Worrying Is Too Much
Worries, doubts, and anxieties are a normal part of life. Its natural to worry about an unpaid bill, an upcoming job interview, or a first date. But normal worry becomes excessive when its persistent and uncontrollable. You worry every day about what ifs and worst-case scenarios, you cant get anxious thoughts out of your head, and it interferes with your daily life.
Constant worrying, negative thinking, and always expecting the worst can take a toll on your emotional and physical health. It can sap your emotional strength, leave you feeling restless and jumpy, cause insomnia, headaches, stomach problems, and muscle tension, and make it difficult to concentrate at work or school. You may take your negative feelings out on the people closest to you, self-medicate with alcohol or drugs, or try to distract yourself by zoning out in front of screens. Chronic worrying can also be a major symptom of Generalized Anxiety Disorder , a common anxiety disorder that involves tension, nervousness, and a general feeling of unease that colors your whole life.
If youre plagued by exaggerated worry and tension, there are steps you can take to turn off anxious thoughts. Chronic worrying is a mental habit that can be broken. You can train your brain to stay calm and look at life from a more balanced, less fearful perspective.
How To Calm Your Nerves And End Cold Call Anxiety
Jeff Osness/ April 11, 2019 /
Cold calling is a time-tested method for lead generation, relationship building and closing sales.
But anxiety can get in the way of performance, either by hurting confidence, or by leading to call reluctance. The latter can reduce the amount of calls youre making, or keep you from making calls altogether.
Lets make sure that doesnt happen.
Its important to remember that anyone, including seasoned sales veterans, can get anxiety before picking up the phone. But with some shifts in strategy and mindset, you can keep that anxiety completely under control.
Before you begin your next dial session, consider the following eight tips to alleviate and then quash cold call anxiety for good.
1. Whats the worst that can happen?
Keep things in perspective. This is, after all, just a phone call. Whats the worst that can happen? Theyre rude and say no or they hang up. Thats it! The next time you feel anxiety creeping up on you as you dial a number, just remember that if this prospect isnt interested, you just move on to the next who can benefit from your services or products.
2. Remember why youre making the call
In sales, it can be easy to get wrapped up in numbers and quotas.
But remember that your goal is to help potential clients experience the benefits of your services or products .
3. Youre human. So are they
4. Call good, targeted leads
5. Get your opening script down!
Read Also: How To Fix An Anxiety Disorder
Why Do You Experience Audition Anxiety
Audition anxiety is quite common among actors and musicians. And for some performers, it can even help.
They can harness that little jitteriness to increase their focus and intensity to deliver a better performance.
But the issue is that when that jittery feeling goes too far, and your heart rate goes through the roof. Next thing you know, youre trying to keep your trembling under control, and youre sweating uncontrollably.
Not an ideal impression, to say the least. And it most likely affects your ability to perform at a high level.
According to one University of Adelaide study, various factors might contribute to anxiety in actors. Primary reasons include career instability, and financial struggle, among others .
But when it comes to audition anxiety, theres one thing that particularly plays a significant role. Its how your body handles stress.
Have A Centering Object
When youre anxious or angry, so much of your energy is being spent on irrational thoughts. When youre calm, find a centering object such as a small stuffed animal, a polished rock you keep in your pocket, or a locket you wear around your neck.
Tell yourself that youre going to touch this object when youre experiencing anxiety or frustration. This centers you and helps calm your thoughts. For example, if youre at work and your boss is making you anxious, gently rub the locket around your neck.
Recommended Reading: How To Overcome Phone Anxiety
Identify Why You Feel Nervous
In order to calm your nerves you need to first get very clear about what exactly has you feeling so nervous. Yes, youre nervous about this situation, but what specifically about this situation has you feeling so nervous? Are you nervous because youre afraid of making a mistake? What mistake? Are you nervous because you might get embarrassed? Doing what? Are you nervous because youre afraid of what people may think? What people? What will they think? Why do you even care? Why else are you feeling nervous? Continue your search until you find the underlying reasons for feeling nervous in this particular situation.
Do You Have Normal Anxiety Or A Disorder
Steven Gans, MD is board-certified in psychiatry and is an active supervisor, teacher, and mentor at Massachusetts General Hospital.
Anxiety is a general, unpleasant feeling of apprehension. When you’re anxious, you may feel restless and experience physical reactions such as a headache, sweating, palpitations, chest tightness, and upset stomach.
Anxiety is a normal human experience. In fact, it can be a potentially beneficial response in anticipation of dangerous situations. The physical symptoms of anxiety are coming from your autonomic nervous system response. It is different from but related to the fear, which is a natural reaction to a clear and present danger.
While anxiety normal and common, it can become maladaptive. So, when is anxiety normal and when is it an anxiety disorder?
Also Check: How To Overcome Fear And Anxiety
Use A Weighted Blanket
Weighted blankets are a type of heavy blanket that typically weighs between 5 and 30 pounds. Theyre known for producing calming effects by mimicking the feeling of a hug using deep pressure stimulation. Because weighted blankets can help increase serotonin and melatonin while decreasing cortisol, they have been shown to promote feelings of calmness and peacefulness.
How To Calm Your Anxiety Naturally
- Generalized Anxiety Disorder : Symptoms include exaggerated and persistent worry and tension, even when there is nothing to provoke it.
- Obsessive-Compulsive Disorder : Symptoms include recurrent and unwanted thoughts , which are accompanied by repetitive actions to temporarily rid the obsessions.
- Post-Traumatic Stress Disorder : Occurs after one experiences a terrifying event that results in grave physical or mental harm, such as abuse, violence, traumatic accidents or military combat.
- Social Phobias: Symptoms include excessive anxiety occurring in normal social situations. These phobias can be limited to only one fear or a generalized fear anytime one is around others. Specific social phobias include fear of crowds, fear of public speaking and fear of public restrooms.
Here are 8 ways to calm your anxiety naturally.
Also Check: Can I Join The Military With Anxiety