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3 Specific Ways to Reduce Anxiety

3 Specific Ways to Reduce Anxiety

I want you to picture this image as vividly as possible in your mind:

You’re about to go on stage and deliver a speech to an audience of 100 people.

Quick – what just happened to your heart rate? Check your palms – are they sweaty? Are you breathing faster than you were prior to the visualization?

Congratulations! You’re human!

The vast majority of us become anxious when we are asked to do public speaking. But there are a multitude of other situations in our lives that can bring on this same experience of sudden nerves.

Since anxiety is a particularly uncomfortable emotion to experience, I thought I’d share three quick ways to reduce those feelings down to a much more manageable level. These methods are particularly useful for anticipatory anxiety when we need to compete, perform, or be tested in some way.

1. Why taking a deep breath is an annoying but essential piece of advice.

Don’t you just hate it when you’re nervous about something and someone says, “Just take a deep breath . . .?”

It’s annoying because it seems trite, but the reality is that taking a deep breath is helpful on many different levels.

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First, taking a deep breath stimulates the Vagus nerve. This is a nerve that starts in the brain and wanders throughout the body to just about every organ.

The Vagus nerve is part of the parasympathetic nervous system, the system that our body uses to rest-and-digest, as opposed to the fight-or-flight mechanism of the sympathetic nervous system.

So, activating the Vagus nerve helps to calm us down. And one of the ways it does this is quite noticeable: it slows down your heart beat. This is particularly helpful because it’s very easy to feel your heart rate rise and become more anxious because of it.

The best way to activate the Vagus nerve is to take a deep breath through your nose such that you engage your diaphragm (stick your belly out on the in breath), hold it for a few seconds, then release the air through your mouth in a big sigh as though you were extremely relieved about something.

One of the other benefits of taking a deep breath is that you can use it as a reminder to stay in the present moment. Anxiety is often triggered by fretting about the past and worrying about the future.

Allow your deep breath to remind you to stay fully in the present moment. That breath can easily cue you to get out of your head and back into the world that is currently in front of you.

Finally, a deep breath just feels really good! And there’s certainly nothing wrong with that. When your body feels good, your anxiety will diminish.

2. Use positive visualization.

When you are feeling anxious because of an upcoming event, use visualization to boost your confidence and rein in your nerves.

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Picture yourself engaging in the event, feeling confident, and performing well. You might also visualize a similar previous situation in which you did well and replay that in your mind several times.

Make sure you don’t replay negative events!

Another method of visualization is to use the “as if” technique. Act “as if” you have already achieved the outcome you want.

For example, the other day I presented a workshop to dog handlers who participate in dog sports such as agility competitions. Sometimes they or their dogs will have a trouble spot on the course that causes them to be disqualified from that particular event. Rather than focus on the trouble spot, I encouraged them to act as if they and their dogs had already mastered that skill. The increase in confidence of the handler is then picked up by the dog.

Try the “as if” approach the next time you face your own difficult course!

One caveat about visualization though: it is a technique that needs to be practiced. Unlike the deep breath which can be used anytime and anywhere, visualization takes a bit more time and is most effective if practiced at least on a daily basis.

3. Get some perspective.

Many times we get so hooked into our anxiety and the thoughts that accompany it that we lose perspective on the source of our anxiety.

Ask yourself, “What’s the worst thing that can happen?”

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If the answer is, “I could die,” then you have something to worry about!

But the reality is that most of the time the worst thing that can happen is that we might be embarrassed, be disappointed, or have to revise future expectations if we didn’t pass a test or something similar.

We don’t like to be embarrassed, be disappointed, or have to change plans, but it’s not going to kill us. Besides, I bet you’ve been through all of those things at some time in your life already, right? And here you are still able to read this post! (i.e., you didn’t die from it.)

Another question that is not only helpful to get anxious events in focus, but also life in general is:

“What do you want on your tombstone?”

Do you want people at your funeral to say,

“Yes, she passed that test way back in 2013. I’ll always remember her for that.”

“Remember the time he asked for a raise so calmly? What a guy.”

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No, you want people to remember you for your values. For who you truly were as a person.

“She was so kind and loving to everyone she met.”

“He was always so genuine and authentic with people.”

So, in the long run, it’s likely that the event you are so anxious about today won’t be the thing that you are remembered for.

A little perspective can go a long way in helping you reduce your anxiety.

So remember: Take a deep breath, practice positive visualization, and get a little perspective. You’re well on your way to setting those butterflies in your stomach free!

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Last Updated on February 11, 2021

The 20 Most Creative Instagram Accounts That Will Inspire You

The 20 Most Creative Instagram Accounts That Will Inspire You

Instagram allows you to see exactly what inspires people and how creativity is drawn from their everyday life. We use Instagram to capture what makes us smile, what brings joy to our life, and what we are passionate about, and the accounts listed below are sure to inspire you in turn.

Here are our 20 top creative Instagram accounts that you should be following today.

1. Humans Of New York

Brandon Stanton walks the streets of New York City taking street photography, and he gets his subjects to open up about life details that even many family members may not know about them. It makes you smile and connect with the images at a new level.

 2.  Paris in Four Months

Carin Olsson moved to Paris and is documenting every part of her experience, from the macaroons to the Eiffel Tower with all of its shimmering lights. If you want to go to Paris but can’t get there today, Carin will take you.

3. Civilized Caveman Cooking

George Bryant offers up more than his love for cooking Paleo cuisine as he shares more about life, joy, and happiness. His coined hashtag is #hugsandbacon.

4. Andrew Knapp

Andrew has taken the world by storm with his adorable version of Where’s Waldo? His version is Find Momo, and stars his border collie.

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5. Idafrosk

Ida Skivenes has developed a knack for food art. From the world of Charlie and the Chocolate Factory to Strawberry Fields Forever, she has recreated it all with food.

6. GrandmaBetty33

Grandma Betty is fighting cancer and is inspiring others to smile and be happy in life. She brings a smile to your face instantly and is like having your grandma right beside you.

7. Maya_on_the_Move

Tania Ahsan captures the world of her cute bulldog, Maya, on her adventures in New York. Maya makes appearances that will make you smile, laugh, and inspire you to go out and create something special.

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8. Leoleoparis

Leo captures the life on the streets of Paris. Most of his work is done in black and white, offering that iconic Parisian look.

9. Jacob Santiago

Jacob Santiago creates stunning, vibrant images around New York City, showcasing the architecture and streets. I’m sure you haven’t seen the streets of NYC like this before.

10. Julie’s Kitchen

Julie Lee showcases how everyday produce can create colorful art designs. At first glance, you think it is just a design; then, a second take illustrates that it is really fruits and vegetables.

11. iloveplaymo

iloveplaymo brings together photography and Playmobil toys in action. The images are up to date with current world events and everyday life.

12. “Red” Hong Yi

Red Hong Yi loves to paint without a paintbrush. Her style uses daily items to create lovely images.

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13. Alexis Diaz

A breathtaking artist from Puerto Rico who loves to paint murals. Alexis’s work is featured all over the world.

14. Murad Osmann

Murad Osmann is a music video producer, but his claim to fame on Instagram has been his photographs with his girlfriend leading him by her hand.

15. Simone Bramate

Simone Bramate is a storyteller who just so happens to take delightful photos as well.

16. Willie Kessel

Willie Kessel brings beach life right to your smartphone. Amazing surf and lifestyle images that take your mind off of all of the work and stress in your life.

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17. Nick Ulivieri

Nick Ulivieri is a talented photographer who loves to capture the windy city of Chicago and skies, especially during storms. His images are gorgeous and make you realize how wonderful life really is.

18. Jo Jerry

Jo Jerry’s landscape photos around Santorini, Greece, make you want to book a flight immediately. The bright colors and simplicity in the images make his photos stand out from the rest.

19. GoPro

GoPro uses fan-sourced images on their account that are all captured with a GoPro. Creativity to the max is used in these images and range from the grocery store to incredible surf.

20. Vin Farrell

Vin Farrell is a creative who works on the agency side for large clients and has a knack for photography. His iPhone captures amazing aerial images around NYC and the world.

Featured photo credit: Andy via flickr.com

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