Nausea is one of the most common bodily reactions that occur when a person feels anxious, afraid, stressed, or in pain. Many people always feel nauseous every time they have to do certain activities, such as presenting a material, giving a speech, or driving long distances by car. Sometimes, it's the fear of throwing up in public that actually triggers the feeling of nausea! To overcome this, the best step you can take is to reduce your stress and anxiety levels.
Step
Part 1 of 3: Dealing with Anxiety Symptoms
Step 1. Consume something to prepare the body for nausea
If you are going to enter a situation that is prone to making nausea reappear, prepare your stomach from the start. For example, try a BRAT diet that only allows you to eat bananas, rice, applesauce, and toast. Also, avoid fried, spicy, or strongly flavored foods. Also eat your food in small portions to make it easier for the stomach to digest.
- Try eating raw ginger or drinking brewed ginger. Ginger is effective in calming an upset stomach, you know!
- For more complete tips, try reading the wikiHow article How to Deal with Nausea.
Step 2. Do deep breathing
When you're feeling nauseous, taking deep breaths and breaths can help release some of your anxiety. Therefore, practice deep breathing techniques so that you can more easily control the nausea and anxiety that often burden your body and mind. Wherever you are, try to focus on your breathing, and make your breathing patterns more meaningful. Increase the duration of inhalation and exhalation, then repeat the process for 3-6 times or until the body feels completely relaxed.
What sensations does your body feel before and after breathing? Does your body and mind feel different after deep breathing? Are your thoughts still the same or have they changed in a more positive direction?
Step 3. Perform visualization techniques
Feeling scared every time you have to make a presentation or take an exam? Try to overcome it by doing visualization techniques. The trick, imagine yourself standing confidently in the middle of the room, and able to deliver presentation materials and/or answer questions from the audience smoothly. Imagine the sensation of success that follows to relax your body and mind even more.
Step 4. Take advantage of your senses
Whenever anxiety and nausea arise, try to divert your mind to the situation that is happening around you. In other words, observe all the details that are around you. If necessary, take photos of the surrounding scenery to relax your body and mind. Also, keep your ears wide open to hear any sounds around you, such as someone humming or chirping birds in front of your room. If you want, you can also listen to your favorite music, you know! Use your sense of smell to smell aromatherapy candles or pleasant floral scents. Take advantage of the sense of taste to enjoy every mouthful of food that enters your mouth. In addition, pamper your skin by submerging yourself in a thick and warm blanket, petting your beloved pet, or sitting on the terrace and letting the breeze touch your skin pores.
Utilize all of your senses to connect yourself with what's going on around you and make your body feel more relaxed afterwards
Step 5. Provide a special plastic bag to collect vomit
Chances are, you don't know what situation came first: nausea or vomiting. Sometimes, both are present at the same time, such as when you are traveling long distances by car and are afraid of getting landsick. When nausea strikes, you will start to worry about throwing up. To calm your body and mind, equip yourself with the various equipment needed at that time.
- For example, you can bring medicine, biscuits, water, or anything else to relieve nausea.
- In addition, you can also bring a soft ball that you can grip to relieve stress or other objects that can make you feel more comfortable.
Part 2 of 3: Reducing Stress
Step 1. View nausea as your body's natural alarm
In fact, nausea is one of the symptoms of anxiety that can confirm your emotional state at that time. Therefore, instead of viewing it as a health problem or a nuisance, try to think of nausea as a natural sign that your emotional or mental state is out of balance. Chances are, you've had anxiety disorders too often to really understand your body's emotional reactions at the time, and nausea is your body's way of saying, "Watch this closely!"
Acknowledge your anxiety. After that, choose the wisest way to deal with it and reduce your stress
Step 2. Get rid of your stressors
If there is a situation (or person) that is always stressful, why not throw it out of your life? For example, if a relative keeps asking you to sort things out and the behavior starts to feel outrageous, make it clear to him that you are no longer up to the task.
- Try saying, “I value our relationship. But lately, I feel like you're always asking for help with things that I can't even handle. Try it, find someone else who is more appropriate to help you, okay?”
- Does stress arise because you always have to deal with traffic jams when you go to work? If so, try to find a smoother route or take traffic-free public transportation like the train.
Step 3. Think about your responsibilities
In other words, think about all the things that frustrate you such as work at the office, academic responsibilities, family, spouse, children, social work, meetings, presentations, travel plans, current illness, etc. If you start feeling stressed or even fed up, consider what responsibilities could be reduced or even eliminated. Remember, the less stressed you are, the less likely your anxiety will be triggered.
If you feel overwhelmed by work at the office, try asking your boss for help to reduce your workload or share your responsibilities with other coworkers
Step 4. Take time to rest
If you're having trouble avoiding stressors, try taking a few days off to rest. In that moment, restore your energy, do things you enjoy, and avoid things that are prone to triggering stress even though the effects are temporary. Don't even think about the stress you're experiencing at home or at work, and enjoy your time off to the fullest!
- When you're resting, try to do things you've always wanted to, but haven't had the time to do. For example, visit a museum, cycle through the streets of downtown, or take a hike with your beloved dog. Trust me, doing it will bring a smile back to your face!
- Having trouble taking time off? Taking a few moments to rest in the midst of your busy life can also help. For example, try taking a walk around the office at lunchtime, gardening on the weekends, or playing with your pet in your free time.
Part 3 of 3: Relieve Anxiety
Step 1. Practice relaxation techniques
In fact, there are many ways you can do to relax your body and mind. Some of them are writing a diary, playing or listening to music, and lighting candles while soaking in warm water. In addition, you can also perform progressive muscle relaxation by tightening and relaxing certain muscle groups in your body. Start by tightening the muscles in the soles of your feet for a few seconds, then relaxing them. After that, move on to the ankles, calves, thighs, knees, buttocks, stomach, arms, chest, and finally to the face.
Every day, take 5-10 minutes to do this
Step 2. Meditate
Meditating regularly is effective in activating the part of the brain that is responsible for feeling happy and relaxed. One type of meditation that is commonly used to deal with stress and anxiety is self-awareness meditation. To do so, you just have to enjoy every moment that happens and observe the conditions around you without trying to judge or evaluate them.
- Practice self-awareness while walking. In other words, be aware of each step you take as well as the tempo of your walk and the movement of your body. In addition, self-awareness meditation can also be done while sitting. As you sit, be aware of any thoughts that are running through your mind without trying to judge or evaluate them.
- Practice self-awareness when eating. Get into the habit of smelling food before putting it in your mouth. After the food enters the mouth, feel the texture, taste, and temperature well. Do this process with every bite!
Step 3. Avoid alcohol and nicotine
Both can cause a temporary sensation of relief and relaxation, but they will actually make your anxiety worse when the effects wear off. Therefore, avoid the urge to overcome anxiety by consuming alcohol or nicotine. Instead, use more positive and healthful relaxation techniques such as meditation.
