How can i stop nervousness

Try to learn more about your fear or anxiety. Keep an anxiety diary or thought record to note down when it happens and what happens. You could carry with you a list of things that help at times when you are likely to be become frightened or anxious. This can be an effective way of addressing the underlying beliefs that are behind your anxiety.

Increase the amount of exercise you do. Exercise requires some concentration, and this can take your mind off your fear and anxiety. Learning relaxation techniques can help you with the mental and physical feelings of fear. It can help just to drop your shoulders and breathe deeply. Or imagine yourself in a relaxing place. Eat lots of fruit and vegetables, and try to avoid too much sugar.

Resulting dips in your blood sugar can give you anxious feelings. Try to avoid drinking too much tea and coffee, as caffeine can increase anxiety levels. If you are religious or spiritual, this can give you a way of feeling connected to something bigger than yourself. Faith can provide a way of coping with everyday stress, and attending church and other faith groups can connect you with a valuable support network.

Talking therapies, like counselling or Cognitive Behavioural Therapy, are very effective for people with anxiety problems, including Computerised Cognitive Behavioural Therapy, which takes you through a series of self-help exercises on screen. Drug treatments are used to provide short-term help, rather than looking at the root of the anxiety problems. Drugs may be most useful when they are combined with other treatments or support.

You can learn a lot about managing anxiety from asking other people who have experienced it. Our website offers information on mental health, mental health problems, self-help and how to get help. Email: [email protected]. Dialogues Clin Neurosci, 4 , — Haviland-Jones Eds. Handbook of emotions 2 nd Ed. New York: The Guilford Press. Lewis, J. Feldman Barrett Eds. Handbook of emotion s 3 rd Ed. In: C. Spielberger Ed. Example: "I have to be in control all the time or I can't cope with things.

But you may cause yourself anxiety by worrying about things that you can't control. Overgeneralizing: This is taking one example and saying it's true for everything.

Look for words such as "never" and "always. I worry about everything all the time. But everything? Is it possible you are exaggerating? Although you may worry about many things, you also may find that you feel strong and calm about other things. All-or-nothing thinking: This is also called black-or-white thinking.

Example: "If I don't get a perfect job review, then I'll lose my job. If you get five positive comments and one constructive suggestion, that is a good review. It doesn't mean that you're in danger of losing your job.

Catastrophic thinking: This is assuming that the worst will happen. This type of irrational thinking often includes "what if" questions. Example: "I've been having headaches lately. I'm so worried. What if it's a brain tumor? But the odds are that it's something more common and far less serious.

You might need glasses. You could have a sinus infection. Maybe you're getting tension headaches from stress. Choose your thoughts The next step is to choose a helpful thought to replace the unhelpful one.

If you do this every day, accurate, helpful thoughts will soon come naturally to you. Journal entries might look something like this: Thought diary Stop your negative thought Ask what type of negative thought you had Choose an accurate, helpful thought "I get so nervous speaking in public.

I can practice letting go of my worries. Most of them are minor and go away. The future of cognitive behavioral interventions within behavioral medicine. Layous K et al. Delivering happiness: Translating positive psychology intervention research for treating major and minor depressive disorders. Journal of Alternative and Complementary Medicine, 17 8 : — Lightsey OR, et al. Can positive thinking reduce negative affect?

A test of potential mediating mechanisms. McKay M, et al. Changing patterns of limited thinking. Oakland, CA: New Harbinger. Coping with panic. Uncovering automatic thoughts. Cognitive therapy.

Then follow it up with a well-balanced meal with protein, carbohydrates, and vegetables. But by gaining awareness of what causes your symptoms, and getting help from your doctor, you can manage your symptoms. You may find some of these hacks work for you straight away and others may have no effect at all, but the important thing is to keep trying.

Giving in to feelings of anxiety by retreating from the world only served to make my life more difficult in the long run. Continuing to search for solutions that work for me has been key to my recovery.

Fiona Thomas is a lifestyle and mental health writer who lives with depression and anxiety. Visit her website or connect with her on Twitter. Alcohol is a sedative and a depressant that affects the central nervous system.

Drinking can help you relax, but it can also make you feel anxious. Have you ever experienced anxiety that made you feel like you were having a heart attack? Anxiety chest pain can be a symptom of…. Panic attacks are sudden, intense surges of fear, panic, or anxiety. They can be frightening but there are ways of coping.

Here are 11 ways to stop a…. Health Conditions Discover Plan Connect. Medically reviewed by Timothy J. Legg, Ph. Share on Pinterest. Avoid caffeine. Avoid alcohol. Write it out. Use fragrance. Talk to someone who gets it. Find a mantra. Walk it off. Drink water.