How to destroy your Anxiety in less than 5 minutes[Storytime Saturdays]
Simple techniques that you can use to center yourself before big moments.
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I was talking to someone who was looking to get better with their interviews recently, and they said something interesting, “I feel like I know what to say in my mind, but when I start speaking, I stumble on my words. From there, I get more and more anxious, and end up messing up my interviews.” Ultimately, to this person, messing high stakes conversations like their interviews or presentations feel like a matter of when not if.
This is a very common experience, and it’s only going to get worse, given the deteriorating mental health conditions across the board. Anxiety is a common and normal emotion that everyone experiences from time to time. However, when anxiety becomes overwhelming or interferes with your daily life, it can affect your physical and mental health. This has implications that are a lot more profound than a messed-up job interview or a bad presentation.
Heck, Anxiety is just a universal emotion that Eminem created one of the greatest songs ever just talking about a man’s anxiety, desperation, and love for mom’s spaghetti.
Fortunately, there are many ways to manage anxiety symptoms in the moment, whether you’re feeling anxious about doing something or you live with an anxiety disorder. In this article, we’ll explore some of the techniques that can help you calm down quickly and effectively. This way, you will be able to kill your interviews and other important meetings/life events, without being your own worst enemy. These are all techniques you can use in under 5 minutes- making them perfect for situations where time is of the essence.
PS: These are short-term solutions, meant to ground you at the moment. They will not serve as alternatives to improving your long-term mental health. Treat, these techniques taking a loan to pay another loan- can help you stay above water for now, but sooner or later your debts will have to be paid in full.
I will be going deeper dives into these techniques in later articles and also introducing techniques that you can use to reduce your anxiety about events on a more medium-term basis. Keep an eye out for them-
5 Minute Anxiety Killers
Routine/Warm-Up- One of the most effective things you can do for yourself is to have a set routine that you do before every interview, presentation, sales call, and other moments that might give you anxiety. This doesn’t have to be elaborate- you could recite a certain phrase, draw out certain patterns on your hands, look for certain visual cues etc. The purpose is to do something that can you out of your own head and help you get back in the moment. This a technique used by many elite athletes-called a pregame ritual- and can be used by yourself to great effectiveness. A variant of this involves making certain motions when you’re happy-such as drumming your fingers in a specific way. If you do this enough, you can get your body to relax and feel happy just by repeating that action- even when you aren’t feeling super well.
Exercise- When it comes to grounding you in the present moment and helping you become in touch with yourself, few things are as potent as exercise. A little bit of exercise can temporarily reset a bad/anxious mood, which is great if you’re feeling the jitters before your big moment. Now based on location, it might not be appropriate to start throwing hands or popping squats. However, in such a case, there is a set of exercises called isometric exercises, which you can perform without moving around at all. The next time you’re feeling anxious, flex your muscles as hard as you can and hold it for 30 seconds. At that time, focus on how every individual muscle fiber feels. By the time you’re done, you will notice that you are no longer anxious about the big scary event.
Breathing- A favorite of old people everywhere- breathing is also a built in cheat code for your body. It is one of the simplest and most effective ways to reduce anxiety in the moment is to breathe deeply and slowly. Breathing helps regulate your heart rate, blood pressure, and oxygen levels, which can counteract the effects of stress hormones and nervous system activation. Breathing also helps you focus your attention on something other than your anxious thoughts, which can break the cycle of worry and fear. Even the CDC recommends it for relaxation
To practice deep breathing, find a comfortable position and place one hand on your chest and the other on your abdomen. Breathe in through your nose for four seconds, feeling your abdomen expand. Hold your breath for seven seconds, then exhale slowly through your mouth for eight seconds, feeling your abdomen contract. Repeat this cycle until you feel calmer. You can also try other breathing techniques, such as alternate nostril breathing, box breathing, or belly breathing.
Naming: Another easy way to reduce anxiety in the moment is to name what you’re feeling and why. Naming your emotions and their causes can help you acknowledge them and accept them without judgment. This can reduce their intensity and give you a sense of control over them. Naming can also help you challenge any irrational or negative thoughts that may fuel your anxiety.
To practice naming, start by saying to yourself or out loud: “I’m feeling anxious because…” Then fill in the blank with the specific reason or trigger for your anxiety. For example: “I’m feeling anxious because I have a presentation tomorrow.” Next, identify any thoughts or beliefs that may be making you more anxious. For example: “I’m afraid I’ll mess up and everyone will laugh at me.” Then, question the validity and helpfulness of those thoughts. For example: “Is this thought realistic? Is this thought helpful? What evidence do I have to support or refute this thought? What would I say to a friend who had this thought?” Finally, replace any unhelpful or unrealistic thoughts with more positive or realistic ones. For example: “I’ve prepared well for this presentation. I have some useful information to share. Even if I make a mistake, it’s not the end of the world.”
Grounding: Sometimes, anxiety can make you feel detached from reality or trapped in your own mind. Grounding is a technique that can help you reconnect with the present moment and your surroundings. Grounding can also distract you from your anxiety and provide a sense of stability and safety.
To practice grounding, use your five senses to focus on what you can see, hear, smell, touch, and taste right now. For example: “I see a blue sky with white clouds. I hear birds chirping and cars passing by. I smell coffee brewing in the kitchen. I feel the fabric of my shirt on my skin. I taste mint gum in my mouth.” You can also try the 5-4-3-2-1 coping technique, which involves naming five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
Long-term changes: While these techniques can help you reduce anxiety in the moment, they are not meant to replace professional help or long-term solutions. If you struggle with chronic or severe anxiety, you may benefit from seeking therapy, medication, or other forms of treatment. You may also want to make some lifestyle changes that can help prevent or reduce anxiety over time. Ultimately, short-term solutions will catch up to you, if not supplemented by true long-term changes.
The next time you find that your palms are sweaty, knees weak, and arms are heavy, consider giving these techniques a shot. You’d be surprised at how effective these are- especially given how easy they are for everyone.
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