Health ​ How to reduce anxiety in just five steps

10:11  15 may  2018
10:11  15 may  2018 Source:

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For some, dealing with anxiety can interfere with simple tasks in everyday life, especially when stress leads to spikes in cortisol (and a brain-blurring overload).

These five steps will make dealing with anxiety during stress-inducing situations a little easier and will help you harness the much-maligned emotion for your own benefit.

Dealing with anxiety: Five steps to ease tension

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1. Have a plan B

When the pressure is on, your 'fight or flight' response kicks in, flooding your body with adrenaline and sending your logic on leave.

'Create a plan B, C and D for all possible outcomes,' suggests performance psychologist Dr. Steve Bull. 'Athletes do "what if?" planning.'

Take back control and deal with anxiety by giving yourself a solution for whatever happens.

2. Talk the talk

As well as messing with your mind, adrenaline overload can cause you to freeze.

If that rabbit in the headlights reaction is your biggest fear going into a job interview or the like, don’t pre-empt it, it's not a good way of dealing with anxiety.

'Never mention about cracking under pressure,' says Dr. Bull. 'It’s proven that if you think you're going to choke prior to your performance, you’re far more likely to do so.'

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3. Embrace butterflies

Not just confined to the starting line of a race, those stomach-flipping nerves can crop up any time you feel out of your depth.

But dealing with anxiety next time you feel those butterflies doesn't need to be impossible, treat them as a sign that your body is primed to perform.

'Butterflies aren't a problem,' says Dr. Bull. 'It's just a case of helping them fly in formation. Tell yourself: "This is what I want – I'm ready to go."'

Related: 13 Signs It's Time to Get Help for Anxiety (provided by Redbook)

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4. Dwell on the past

The most stressful situations can happen when you’re on the cusp of something great – like a new relationship.

And the thought of not reaching the prize can encourage the ‘I hope I don’t screw it up’ response.

'To boost your confidence, remember past successes,' says Dr. Bull. Deal with anxiety by constantly practising this positive reinforcement to keep nerves at bay.

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Below are some guidelines on how to reduce anxiety in 5 easy steps , but this is not meant as a cure or a treatment. Proper medical care should be sought, and these tips can be used in addition to help you to cope with anxiety attacks.

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5. Eyes on the prize

Stress isn’t simply something to be banished. When you’re in a high-pressure sitch, your brain switches from auto-pilot to a hyperaware state.

This can speed up your responses and decision-making time.

Dr. Bull suggests a method he uses with Olympians when he is dealing with anxiety: 'Visualise yourself performing faultlessly to retain this response.' Go on, go for gold.

Related: 13 Things People With Anxiety Want You to Know (provided by Real Simple)

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