Feelings of anxiety can make just about any situation more difficult. When you're feeling tense, worried, nervous, or uneasy, you may have trouble focusing on tasks you need to get done, making you even more anxious. Fortunately, there are things you can to help overcome anxious feelings.

Steer Away From Negative News

Our modern 24/7 news cycle can be overwhelming, and negative news tends to the most airtime. While it's important to stay informed, it's okay to take a break if watching or reading the news is causing you stress and anxiety. 

Talk to Someone

Our Confidant team is here to help. You may even find that our coaches have similar experiences to yours. And our professional therapists offer nonjudgmental support to help you find relief from anxiety so that you can lead a fuller life. 

Practice Deep Breathing

Controlled breathing can help you find calm and focus. Try this technique: breath in for 4 seconds, hold for 2 seconds and then exhale for 6 seconds. This slows down your breathing and can help you relax quickly.

Get Comfortable Saying No

If you don’t want to do something or don’t have time, say no. This is true even with family and close friends. You have to look out for your own mental health to be the best version of yourself for the other people in your life.

Make Eye Contact

If social interactions make you feel anxious, consider this tip to "fake it 'til you make it." When you talk with someone, look them in the eye. This projects confidence and shows your interest in others. And when you appear more confident, with practice, you'll begin to feel more confident, as well.

Show Yourself Some Respect

Practice positive self-talk. Talk to yourself compassionately and lovingly. Don’t put yourself down. Show respect and consideration. When making a decision, think about the advice you’d give a friend. 

Use Positive Mantras

Saying, thinking, and writing down positive mantras or phrases can help reshape your frame of mind and increase confidence. Say them regularly, and you'll start believing them. This may feel silly at first, but positive affirmations eventually stick.

Keep a Diary

If you have anxiety, writing down your feelings can be a great form of release and relaxation. It can also help identify patterns. Make a note of what happens when you feel anxious or think you have a panic attack. This can help you spot triggers, which can be the starting point for making a plan to address them. 

Try to Avoid Overthinking

If you find yourself thinking about what will happen if something goes wrong, acknowledge that it is normal to have fears and doubts. Acknowledge your emotions, but then make a plan to take action, and stick to it. Getting started is the best way to overcome anxiety when facing something new.

Use a Strong Tone of Voice

Use a firm and definite tone of voice when you talk, even if you don’t feel confident about what you're saying. People will take you seriously, and you'll develop more confidence when you come across as firm rather than nervous.

Find the Positive in All Situations

Try to find at least one positive in any situation, even the hard ones. Did your car break down? Maybe someone helped you out. Were you late for something? Maybe it ended up not being as big of a deal as you worried it might be, and you learned it's OK not always to be perfect. Practice looking for silver linings, and you'll start to find positives all around you. 

Anxious feelings don't have to rule your life. You can overcome them with a little practice.