Anxious Feelings. Guide me in this!

Understand that anxiety is not your fault. It's normal to be anxious from time to time. Whether it's something tangible such as waiting to go into a job interview, or an undefined fear about something unknown coming around the corner, anxious thoughts and feelings are a predictable and appropriate response. Anxiety is a mixture of uneasy feelings, including nervousness, worry and fear, about yourself or others. It can be caused by specific situations as they unfold, such as sending your child to school for the first time or realizing that you're lost in an unfamiliar city. It can also be a response to your thoughts about things that have already happened, or that are on the horizon. That's why you might find yourself worrying whether you upset someone days ago or are feeling anxious about giving a big presentation at work that's still weeks away. Physical symptoms of anxiety include sweating, shaking, feeling sick, and being unable to sleep. The mental effects are also wide-ranging, from clouded thinking and difficulty concentrating at one extreme, to over-active imagination and hyper-alertness at the other. For some people, anxiety is also accompanied by misplaced feelings of embarrassment or shame.

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1. Identify Sources of Stress Stress, particularly long-term stress, is strongly linked to anxiety. Another approach is to start keeping a stress diary . Every day, write down the stresses that you experience, and record any anxious thoughts that you have. After a few days, read your diary and explore possible causes and triggers. Once you've identified specific sources of stress and anxiety, you can take steps to avoid them – or at least to manage your feelings toward them. Knowing the triggers should also help you to discuss them with others and seek support when required. 2. Exercise More The regular exercise can help to reduce anxiety and build your tolerance for stress. Look for opportunities to fit exercise into your day  in many ways, as even small amounts of exercise can have a positive effect on anxious thoughts and feelings. Yoga can be especially useful for managing anxiety, since it helps to slow and focus your breathing, and can give you more control over your body and mind. 3. Watch What You Eat You can often lessen your anxiety by reducing or avoiding certain foods and drinks. For example, consider limiting your intake of caffeine, alcohol, soda, energy drinks, and chocolate. Watching what you eat also means eating a healthy, balanced diet, not skipping meals, and staying hydrated throughout the day. 4. Use Relaxation Techniques You can use deep breathing exercises  to control your stress and anxiety. Deep breathing is especially effective for managing short-term anxiety. If you begin to feel anxious, try taking 10 or 20 slow, deep breaths to calm down. Breathe in as deeply as you can, hold the air in your lungs for several seconds, and let each breath out slowly. Other effective relaxation techniques include centering , meditation  and mindfulness . 5. Think Positively Often, anxious episodes are preceded by self-sabotaging thoughts or behaviors . Before leading a meeting, for example, you might start imagining it getting out of control, and worry that you're going to look bad in front of your team. To help with this, write down any negative thoughts as soon as they arise. Then, note down the exact opposites of those thoughts. For example, before your meeting, you could write, "I'm a confident and organized leader, and the people I work with respect me." As you write out these positive affirmations , start to visualize successful outcomes  – both what you hope to happen, and how you want to feel. Mentally rehearsing your meeting like this should relax your mind and body, and help to keep your anxiety under control. 6. Get More Organized Poor organization can be a serious source of stress and anxiety. If this is the case with you, you'll likely benefit from learning good time-management skills. Make sure that you manage your daily tasks and responsibilities effectively. Consider using a simple time-management technique, such as a To-Do List , or explore more in-depth tools, such as Action Programs . A calm and organized working environment should also help you to feel more in control.