What are the most effective ways to manage anxiety and nervousness in high-pressure situations?

Sorry sorry not sorry! All too hard! Two quick tricks: 1. One minute meditation. Watch the breath go in and out of your nostrils over your upper lip. Notice you have all you need to survive this - your breath. 2. Imagine yourself or anyone upside down in ridiculously clothing and make yourself laugh. The endorphins remove the anxiety. Not permanent. Find someone to talk to. But effective and immediate.

Understanding your anxiety triggers is crucial. Beyond identification, consider incorporating mindfulness techniques, deep breathing exercises, or meditation into your routine. These practices help calm the mind and promote emotional resilience. Physical activity is another powerful tool; regular exercise releases endorphins, reducing overall stress levels. Additionally, prioritize self-care through adequate sleep, a balanced diet, and time for activities you enjoy. Build a strong support network; talking to friends, family, or a professional can provide valuable perspectives and coping strategies. Finally, embrace a positive mindset, challenging negative thoughts with affirmations and focusing on what you can control.

Effective ways to manage anxiety and stress in difficult situations include: Deep Breathing: Practice deep, slow breaths to calm your nervous system. Mindfulness Meditation: Focus on the present moment to reduce anxiety. Physical Activity: Regular exercise can reduce stress and release endorphins. Healthy Diet: Eat balanced meals to support overall well-being. Sleep: Prioritize quality sleep to help manage stress. Social Support: Talk to friends and family for emotional support. Time Management: Plan and prioritize tasks to reduce stress. Relaxation Techniques: Try techniques like progressive muscle relaxation or guided imagery. Cognitive Behavioral Therapy Self-Care: Make time for activities you enjoy to relax and recharge.

There are two favorite ways I have to bringing peace in. Box breathing - this is a technique given to Naval Seals to calm them in moments of pressure. Inhale for a count of 4, hold for a count of 4, exhale for a count of 4 and hold for a count of 4. Repeat 3 times and notice how much better you feel. Havening - slowly and gently run your fingers along your shoulders and down your upper arms all the way down to your wrists. Do this a few times.. the slower the better, while affirming "I am safe". Spend a few moments doing this - this resets your nervous system. Notice what triggers you and be compassionate with yourself when you are triggered, this is a trauma response. Tell yourself you are okay and do one of the above techniques.

A productive practice is "brain dumping" in anxious, high pressured situations. This practice entails writing out our thoughts to uncrowd our minds. Forget about diction or organization in the beginning. Then go back and separate them according to what's in our control and what's not and approach solutions accordingly.

There are many different breathing techniques you can use to allow the vegus nerve in your diaphram to stretch which sends feel good endorphins to your brain. The one I prefer is 6 in, 6 hold, and 6 out three times in a row. I teach all my clients this as we go into hypnosis so they start the relaxation process on their own.

Regulate your nervous system by using diaphragmatic breathing, grounding, and mindfulness techniques. Once our bodies are feeling safe, we are able to focus better and make more informed decisions.