Everyone has anxiety and stress filled days. This stress can be due to tons of different reasons. Sometimes these reasons are out of our hands and it is very difficult to find a solution for them. These situations can get out of hand if one can’t find a way to cope with them. Don’t worry though; we’ve got this figured out for you. Follow some of the steps given below when you want to calm down your nerves.

  1. Breathe

This may seem like a very common advice but is the best and the easiest one. When an individual ends up in a stressful situation they often start to freak out. This freaking out results in hyper action and thus one forgets to breathe. Even if you are breathing fine you might be breathing too fast.

Breathing too fast can result in you feeling even more breathless. Other than that, sometimes people often forget to breathe for a few seconds too. Whenever you get stuck in any disastrous situations, first step is to remind yourself to breathe,

There are lots of breathing exercises you can quickly do. The best one is to inhale and exhale for a good 5 minutes with long breaths.

  1. Counting

Second trick to calm your nerves down is by counting. This is very similar to breathing exercises as you will be focusing on your breath during this as well. All you have to do is choose an end number. Once you have allotted a number, start counting without going too fast. This exercise is best done backwards.

For backwards counting, start counting backwards from 50 or 100 and then go towards 1. This way your concentration will be divided and you won’t freak out as much.  You can also do this exercise with the alphabets. All you have to do is say your ABCs backwards.

  1. Wash Your Face

Third, we would suggest you to splash some cold water on your face. This one may come off as a very bogus advice but it tends to be very effective. Often when you are stressed or angry at someone, your body temperature may rise. This rise in temperature will lead to additional irritation. Splashing cold water on your face will help cool down your body and your mind.

  1. Jot It Down

This is a very easy way to calm your nerves down. All you need is a paper and a pen. In any stressed situation, try to find a quiet corner and start writing. Writing will help you put things in perspective. Another advantage of writing your feelings down is that you can analyze them later on try to figure out better ways of handling them. You can also figure out the things that tend to trigger you and try to stay away from them.

You don’t necessarily have to own a fancy journal or diary. Start small and write anywhere you can, if it works for you then you can turn it into a habit.

  1. Find An Outlet

If you are really pumped up and agitated after a stressful episode then we suggest finding an outlet for it. Keeping all this energy built up inside you can be harmful. You might end up taking it out on the wrong person or situation. The best way is to find an outlet that makes you tired. One of the best ways to take out energy is by taking up kick boxing or getting a punching. These activities can both drain you of the negative energy while also give you a good workout.

  1. Get Your Earphones

Music can be a person’s best friend in such situations. Plug in your earphones and listen to whatever helps calm you down. It can be piano sounds, jazz anything. Music is known to have a positive effect on the mind and will give you a feeling of familiarity.

Another great reason why music can help is by blocking out any other noises. This will help in making you feel secure and disconnected from the stress. Once you’ve calmed down then you can go back to it and sort it out with a fresher mind.

  1. Focus Elsewhere

This is a tricky one. There is usually something triggering us whenever we get stressed or get out nerves all worked up. The best thing to do in these situations is to think of something else. This is a way for you to divert your attention elsewhere. You can simply take out old work, assignments or tasks that require all your attention. You can also try to get house work done. Another great way to divert your mind is by organizing your room. You can also start organizing your bookshelves, cupboards, clothes, anything.

  1. Meditation

Meditation is one of the oldest tricks in the book. It doesn’t even require a lot of work. All you have to do is sit back and relax. With the help of meditation you can get rid of any stressful or nervous thoughts for a while. Put on a scented candle. You can even use aromatherapy and infuse it with meditation for a pleasant atmosphere to calm down in.

  1. Talk To Someone

Lastly, this is a fool proof method to calm your nerves. Call someone or meet some who you can help calm you down. Being in the company of a loved can automatically reduce your stress level. They can also help in diverting your attention away from the source of anxiety.

Do I have anxiety or am I just nervous?

While nervousness is a common symptom of anxiety disorders, they’re not the same thing. Anxiety disorders are psychiatric disorders that develop from a number of complex factors, including genetics, brain chemistry, and life events. Anxiety disorders are long-lasting and uncontrollable without treatment.

What is hyper anxiety disorder?

Overview. Hypervigilance is a state of increased alertness. If you’re in a state of hypervigilance, you’re extremely sensitive to your surroundings. It can make you feel like you’re alert to any hidden dangers, whether from other people or the environment. Often, though, these dangers are not real.

What are the 7 anxiety disorders?

There are several types of anxiety disorders:
  • Generalized anxiety disorder. You feel excessive, unrealistic worry and tension with little or no reason.
  • Panic disorder.
  • Social anxiety disorder.
  • Specific phobias.
  • Agoraphobia.
  • Separation anxiety.
  • Selective mutism.
  • Medication-induced anxiety disorder.

Does anxiety worsen with age?

Anxiety disorders don’t necessarily get worse with age, but the number of people suffering from anxiety changes across the lifespan. Anxiety becomes more common with older age and is most common among middle-aged adults.

What age does anxiety peak?

The peak ages for anxiety are typically between the ages of 5-7 years old and adolescence. However, everyone is different, and your anxiety can peak at various times, depending on what triggers it initially. Merely feeling anxious is the body’s response to danger as the fight-or-flight hormone kicks in.

What age does anxiety usually start?

Symptoms typically begin in childhood; the average age-of-onset is 7 years old. Obsessive-compulsive disorder (OCD) and posttraumatic stress disorder (PTSD) are closely related to anxiety disorders, which some may experience at the same time, along with depression.

What gender is most affected by anxiety?

Anxiety disorders are the most prevalent group of psychiatric disorders [1]. It is well-documented that females are more likely than males to develop an anxiety disorder with lifetime and past-year rates of anxiety disorders being 1.5–2 times higher among females than males [2].

Why does every girl have anxiety?

But why are women more likely to experience anxiety than men? It could be because of differences in brain chemistry and hormone fluctuations. Reproductive events across a woman’s life are associated with hormonal changes, which have been linked to anxiety.

What percentage of females have anxiety?

The lifetime rate of diagnosis of anxiety disorders is higher in women, with 33 percent experiencing an anxiety disorder in their lifetime, as compared with 22 percent of men.

What age group is anxiety most common?

What age does anxiety affect the most? The age group most likely affected by anxiety is those from 30 to 44 years of age.

Can anxiety shorten your life?

Sadly, chronic anxiety does more than affect your life quality. It can also significantly shorten your lifespan. Anxiety that’s experienced all of the time is also a doorway to medicine or alcohol addiction. Many people who suffer from chronic anxiety use drugs or alcohol to promote feelings of relief.

Does anxiety go away if you ignore it?

You Can Manage Your Anxiety Disorder

He (or she) is constantly shouting in your ear with a never-ending prattle of your most anxious thoughts and worries. Ignoring your anxiety doesn’t make it go away; the relentless thoughts just continue.

Can you grow out of anxiety?

Fortunately, most children diagnosed with anxiety disorders will outgrow them, provided they live in supportive environments and get appropriate treatment.