Self-Management of Anxiety
1. Label it.
If you're anxious, the unpleasant results that seem inevitable are rare and not urgent.
Label it.
This is anxiety and therefore I have to question what my mind is telling me." whenever you feel nervous.
2. Catastrophize.
Many things must go wrong before it happens, each less likely than worry makes it seem.
3. Breathe slowly.
Make careful to fill and empty your lungs and stretch your belly on inhales to avoid chest breathing.
4. Fix problems.
If you're worried about a work presentation going poorly, can you rehearse more?
5. Distract yourself.
If your breathing hasn't slowed, repeat the practice.
Distract yourself.
Try to resume what you were doing or do something focused to divert yourself from the anxiety-inducing subject.
Make careful to fill and empty your lungs and stretch your belly on inhales to avoid chest breathing.
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