7 Powerful Ways to Overcome Anxiety and Thrive

A paradoxical aphorism states that laziness is the engine of progress. But where there’s an engine, there’s also a “brake.” Anxiety can become one of the main brakes on progress for many people, as it hinders forward movement, trying new things, and showcasing personal achievements. However, the list of “brake points” is far from exhaustive, as anxiety can stop not only an inexperienced speaker but also interfere with minor everyday issues. To address the long-standing question of “How to stop worrying and start living,” we turn to the best techniques from practicing psychologists.

1. Disconnecting

No need to lose consciousness for this technique. “Disconnecting” here means taking a few minutes off from reality and occupying your mind with something distracting. Ideally, this should be something trivial. Meditation could work, but if you’re proficient at it, you likely don’t need advice on calming down.

For example, try observing any ordinary object for a few minutes, creating a detailed mental description of it. Do you have a glove? Imagine describing it in detail down to the last fiber. No glove? Look at a lamp, shoes, or a chair in front of you. Once you’ve described it, shift your gaze to another object and do the same, but this time, look at it for a few seconds, then close your eyes and recall everything needed for a detailed description.

By the second object, you’ll be so engrossed that you’ll disconnect from the source of your anxiety and stop thinking about it.

2. Tactics

Imagine a situation that makes you anxious in every detail. Predict all possible outcomes and what could go wrong. For instance, if you’re anxious about an exam, think about what might happen if you get a tough question or if the examiner is harsh. If you’re about to give a speech to a large audience, imagine tripping on your way to the podium or mixing up your notes.

It might seem that such focus could increase anxiety, but practice shows the opposite. By envisioning possible failures, you realize that they are not insurmountable. It’s the unknown that frightens us. Once you imagine what failures might await you, you can “lay down straw” and come up with a joke in case you mix something up or even rip your pants in front of everyone. While we’re sure that’s unlikely, you’ll still be prepared for any unpleasantries.

3. Visualization

Comedies often use the image of nervous speakers being told to imagine the audience without pants to overcome nervousness. This advice is hard to follow and its effectiveness is doubtful. Instead, use the visualization technique. Imagine that all the people you deal with during an anxious situation are your friends—old, good friends who wish you well. You can even look for similarities between the person you’re talking to in a difficult situation and someone you know well.

Of course, with a large audience, this trick might not work, as few people have enough friends to fill an entire hall. A shy person might find this task impossible. In such cases, focus on someone in the front rows who looks friendly. Imagine a good acquaintance in their place and direct your speech to them.

4. Physical Exercises

Physical exercises have a comprehensive effect on our nervous system. First, they make us breathe deeper and more frequently, increasing the flow of air to the lungs and other organs, including the brain. Second, they make us slightly tired and naturally relax the entire body. Third, during physical exercises, happiness hormones are released (which is why many people get addicted to fitness and gyms!), which also have a calming effect.

So, develop an emergency set of easy-to-perform exercises for when you’re anxious, which you can quickly do somewhere in a corner without disturbing others. Nothing complicated: simple squats, arm swings, bends, and the easiest exercises you’re good at. Finish the “mini-session” with an energetic rubbing of your limbs—and you’ll forget all about your anxieties.

5. Distraction

Occupy your mind with an activity that requires all your attention. Then, there simply won’t be any “operational memory” left for anxiety. Reading a book at such a moment is unlikely to work, but there are other things you can prepare in advance. For example, solve some mathematical problems or examples that require concentration. They don’t have to be complex, but don’t choose first-grade examples either, as they won’t fully occupy your mind. Puzzles and logic problems work well, and crosswords in any form can help some people. Experiment in your free time and find something you’re good at, enjoy, but that isn’t too easy.

By the way, a game on your smartphone could also work for this. Just make sure you’ve turned off the sound if you’re in a public place. And be careful not to get too engrossed if you’re supposed to be called somewhere in order.

6. Breathing Exercises

Breathing exercises are a powerful tool for relaxation and calming down. To quickly calm down in a difficult situation, make the exhale much longer than the inhale. It’s best if you inhale and exhale to a slow count. For relaxed calmness, try the so-called “evening breathing.” Inhale for 5 counts, then exhale for 6 counts, and pause with empty lungs for 2 counts. If you need to calm down but stay alert and ready, use “morning breathing.” Inhale for 6 counts, then pause for 2 counts, and exhale for 4 counts.

Try to feel each movement of the muscles in your chest and abdomen while breathing.

7. Acting

“All the world’s a stage,” so you can use this to your advantage. Imagine that the action causing you anxiety is to be performed not by you, but by some other character. You can even give them a name or use a different version of your own if you have one. For example, if your name is Anna-Anya, use the short form Nyura. Let this “Nyura” with her character and other traits you imagine take the heat for you, and all you have to do is play her. If something doesn’t work out, it will be the mistake of the fictional character, not your problem.

However, try to ensure that the imagined personality isn’t too eccentric or diametrically opposite to yours. It will be hard to play and unnecessary.

For further reading, you can visit this article on how to stop rushing and start living.