You certainly know the feeling that comes with speaking in front of a class, having a job interview, or going on a date for the first time. Anxiety that makes sweat dripping and gasping for breath. Don't let these feelings keep you from performing at your best by taking the following steps to keep you relaxed and able to restore your confidence.
Step
Method 1 of 6: Calming the Mind
Step 1. Write down the things that make you stressed
Try to figure out what's messing with your mind. That way, you can determine the right way to control stress. Stress triggers can be external (for example, from facing very tight deadlines at work) and internal (for example because of feeling inferior).
Step 2. Practice focusing your mind
This exercise can be done anywhere at any time. Start practicing by taking time to observe your surroundings, feel various sensations through your five senses, and free yourself from the desire to judge. You just need to focus on what you're experiencing right now, including the little things. Do the following to practice focusing your mind:
- Pick flowers and observe carefully. Pay attention to the shape and color of the flowers. Smell the scent. Feel the ground against your feet and the wind in your face.
- Eat while focusing your mind. Smell the food. Watch the water vapor rise up and swirl in the air. Feel what the texture of the food looks like and observe the taste.
- Take a shower while focusing your mind. Feel the temperature of the water. Listen for the sound of the water hitting the floor. Breathe in the steam and feel the water running down your back.
Step 3. Meditate
Meditation is a way to focus your mind on the present without thinking about the past or the future. Awareness of your breath and posture keeps you focused on what is happening right now. Meditation can be done in a variety of ways, but there are some basics you need to know.
- Find a quiet and private place to meditate. Make sure you can meditate uninterruptedly for at least 10 minutes. You don't need to look for a very quiet place because the sounds around you (vehicles, people talking, dogs barking) are part of the present.
- Find a comfortable position to relax yourself. You can sit looking at the floor in front of you or lie on the floor with your eyes closed.
- Focus on the breath. When you take a deep breath, feel the air rush into your lungs and then exhale using your diaphragm as you exhale. Breathe in while counting down from 10 to 1. Each time you reach 1, start again at 10.
- If thoughts or feelings arise while meditating, turn your attention back to the breath. By focusing on the breath, you will not be trapped by any particular thought or feeling.
Step 4. Practice visualizing with a guide
For example, imagine that you are in a comfortable and relaxing place, such as by the sea with warm sunshine so that you can relax your mind and improve your mood. Besides being simple, visualization can be done anywhere and only requires imagination. To perform a guided visualization, do the following:
- Prepare yourself by finding a comfortable body position and then close your eyes. Imagine you are in a quiet place alone. Closing your eyes helps you block out environmental influences and focus your mind on imagining you're somewhere else.
- Take a few deep breaths and then imagine that you are in a calm and relaxing place, for example on a warm beach, in a shady forest, or in a cool and beautiful garden.
- Complete your imagination with details. Imagine there is a path in the middle of a forest or park. What are the trees like there? Do you see the clouds in the sky? Can you feel the cool breeze against your skin? If you are able to imagine things as if you are actually experiencing them, any physical tension (especially in the shoulders, knees, and neck) will go away on its own.
- Breathe calmly. When you're ready to end the visualization, start by listening to sounds inside and outside the room and then slowly open your eyes.
- Guided visualization can be done alone by imagining, but it is also possible to listen to a voice recording, follow the instructor's directions, or read a written guide.
Method 2 of 6: Calming the Body
Step 1. Listen to music
Classical music or calm jazz has been shown to calm the heartbeat, lower high blood pressure, and reduce stress hormones. In conclusion, when undergoing therapy, music is more useful as a trigger for relaxation than verbal stimulants (which distract) because music is processed in the brain only in nonverbal areas.
Step 2. Use aromatherapy to feel more relaxed
Aromatherapy is an essential oil from a variety of plants, fruits, tree bark, and flowers that is beneficial for influencing mood and emotions positively by connecting the sense of smell and the limbic system in the brain.
- Lavender and lemon are the most widely used oils for relaxation and stress relief. Search the internet for information or ask an aromatherapist if you want to choose or mix the oils with fragrances that work best for you.
- Before being used for massage therapy, essential oils must be mixed with solvent oils so that they are safe to apply to the skin. Solvent oil is odorless or lightly scented. As the oil warms up from the massage, its aroma will diffuse into the air.
- Aromatherapy oil heating stoves can be purchased and placed anywhere in the house. Some are mounted on pipes, some are mounted above a light bulb and then turned on. The heat of the light bulb will spread the aroma of essential oils throughout the room, relaxing the mind.
Step 3. Practice yoga
Restorative postures in yoga, such as child posture or corpse posture, can help relieve stress by focusing the mind on the breath and relaxing the body as a whole. Strengthening postures, such as the Garuda posture, can reduce stress by helping yoga practitioners focus their minds on balance while stretching stiff shoulder and back muscles.
Step 4. Dance alone or with friends
When dancing, the brain will produce endorphins that can calm the mind. In addition, dancing also has many benefits, such as increasing physical fitness, strengthening memory (think ballet postures!), and can be used as a means of socializing. When you practice in class or dance with your partner, you are engaging in social interactions that trigger endorphins. In conclusion, dancers who like to socialize will share their joy with each other.
Method 3 of 6: Restoring the Mood
Step 1. Laugh
Take a few minutes to laugh alone or with other people. To get a laugh, watch a short 2-minute video to see the cuteness of a cat in pants or a comedy show. Benefits of laughing:
- Stimulates several organs of the body. When we laugh, we breathe in more oxygen than usual, which stimulates the heart, lungs and muscles.
- Improve the ability to think positively which will reduce stress and boost the immune system to fight disease.
- Improve mood and strengthen interpersonal relationships when laughing with others.
Step 2. Smile when you feel nervous
When you have negative feelings or nervousness, you may have a hard time dealing with them. Try to smile widely even if it's fake. To make things easier, think of something that makes you really want to smile and then try to keep smiling. A big, sincere smile can manipulate your mind so that you are able to think positively and free from negative thoughts.
Step 3. Show a charismatic posture
This posture is a way of expressing confidence and dominance through body language that makes you feel more relaxed and confident.
For example, when speaking in a meeting, sit up straight with your arms crossed over your chest. If you want to strike a deal, show that you're listening by standing leaning forward, placing your hands on the table, and making eye contact with the client or other person
Method 4 of 6: Coping With Anxiety
Step 1. Prepare yourself as best you can
The moments leading up to a job interview or speaking in front of an audience can be stressful moments. You will be more stressed if you are unprepared and don't know what to say. Set aside time to write speeches or answers to questions that are commonly asked of prospective employees during job interviews.
Prepare everything you need before having a job interview or giving a speech. Make sure you know where to store your bio in your bag so it's ready to hand over to the personnel manager
Step 2. Say positive things to yourself
Give yourself confidence by affirming your abilities. Tell yourself, "I'll make it." Have a mental dialogue that says you are confident, attractive, and kind. Giving yourself positive reinforcement can help block negative thoughts that make you more restless.
Step 3. Don't rush
Set aside enough time before leaving for an interview or going to a new school so that you feel more at ease. Learn the route to be taken and anticipate traffic jams. Leave 5 minutes earlier than the appointed time so you don't have to rush for fear of being late so you arrive with a sweaty body and a tense face.
Step 4. Show confidence
When you are in a very stressful situation, anxiety makes you helpless and begins to doubt yourself. However, you can influence others and yourself to feel more confident by appearing confident.
If your hands are shaking, contract your thigh muscles as a way of channeling energy from your hands
Step 5. Don't be afraid to sound bad
When speaking in front of an audience, they want to hear your experience. Also share things you've been through so you can better connect with your audience.
Step 6. Know who your audience will be
Preparing to interact with your audience makes you feel more relaxed during a job interview or giving a speech. Your audience will respond positively if they understand what you are saying. As a result, the nervousness will be reduced.
Find out a lot about your audience so you understand what he/she expects from you. For example, find out who will be interviewing you and their job title
Step 7. Be tactful
Job interviews, speeches, or matches are important to you, but remember that opportunities don't come once. Relieve stress by being tactful.
- Don't keep regretting the mistakes you've made. Everyone can make mistakes, especially when doing something new. Take advantage of mistakes as learning opportunities.
- If you are not hired, think of the interview as an exercise. Try to do better the next interview.
Method 5 of 6: Calming the Mind by Making Relationships
Step 1. Call a friend
Telling a friend what is weighing you down or stressing you out can help you understand the problem objectively. Problems feel natural if you get feedback from friends or loved ones so you don't feel alone. Make sure you choose the right person to talk to. If you are experiencing stress due to family issues, share your problems with a close, trusted friend.
Step 2. Hug the pet
Playing with a dog or cat can increase levels of the hormones serotonin and dopamine, brain chemicals that can improve mood and cause euphoria (feeling good or feeling excessively happy). High blood pressure and heart rate will return to normal just by cuddling the pet for a few minutes.
Step 3. Consult a counselor
If anxiety and stress trigger anxiety or make it difficult for you to control your feelings, see a counselor to share your concerns.
Ask the insurance company what risks are covered in your health insurance policy
Method 6 of 6: Applying a Healthy Lifestyle
Step 1. Get used to exercising regularly
Running, star jumping, and weight training are beneficial for reducing stress because exercise triggers endorphins, brain chemicals that improve mood, boost the immune system, and relieve pain. Exercising also makes us feel able to control the situation even though we can't control the things that cause stress.
Step 2. Eat a highly nutritious diet
In addition to providing a sense of comfort and relief, healthy food is useful for improving mood. When experiencing stress, the body will produce hormones that affect emotions. Foods that contain B vitamins and folic acid can relieve stress because these minerals are needed to produce serotonin, a brain chemical that causes feelings of happiness. To improve your mood, eat the following foods:
- Blueberries contain lots of vitamin C which is very beneficial for relieving stress. Consume blueberries in the form of juice, with granola, or eat them alone.
- Scrape the almonds to remove any aggressiveness. Almonds contain lots of vitamins B2 and E, which are the same as vitamin C, which fights free radicals that cause stress and disease.
- Asparagus is a high source of B vitamins and folic acid. These fiber-rich greens make lettuce and pasta taste great. In addition, asparagus can be a delicious side dish if steamed with lemon juice and a little salt.
Step 3. Drink water as needed
Dehydration keeps your body from functioning properly and makes you more prone to anxiety or panic attacks. Drink 9-13 cups of fluids per day. This liquid can be obtained from fruits and vegetables that contain lots of water.
Step 4. Get in the habit of getting a good night's sleep
The body needs time to recover and relax the muscles. Get in the habit of getting 7-8 hours of sleep every night because getting enough sleep every day helps prevent stress that triggers anxiety.
If you can't sleep, take a warm bath or listen to soothing music before bed
Warning
- Essential oils must be mixed with solvent oils before being applied to the skin. Otherwise, essential oils can cause severe allergies.
- Young children, pregnant women, mothers who are breastfeeding, diabetics, people with hypertension or heart disease should consult an aromatherapy specialist before using essential oils because they can cause complications.
