Many of us have situations that cause us anxiety. It may be speaking in public, or it may be facing a conflict in your relationship. Recognize that many people have similar reactions. Whatever situation you’re facing that causes you anxiety – I know that it can feel overwhelming. You may feel as though you’re unable to control how you’re feeling, or that you can’t possibly face these situations.
I suggest you take these steps to overcome your anxiety so that you’ll be able to manage the negative impacts.
Accept How You’re Feeling
Any anxiety that you’re feeling is usually a response to a deeper fear or source of upset. The first step to approaching situations that cause you anxiety is to embrace how you’re feeling. Accept the fact that the situation you’re about to encounter causes you anxiety. Feel it deeply, and allow for your reaction.
Create Space for Yourself to React
It’s important to give yourself emotional and mental space to react to the situation that causes you anxiety. If you’re afraid of public speaking and you throw yourself into a public speaking event without preparation or time to accept your anxiety your negative feelings are likely to escalate. Instead, create space for your reaction to the situation. Give yourself time to react. Likewise, after the situation is over, give yourself time to decompress. You will want to have plenty of space during these situations to accept and move past your anxious reaction.
Practice a Moment of Meditation
When the anxiety you experience is situational, meditation can help. Some people prefer to meditate before they approach the situation that causes them anxiety. If we follow the public speaking example, you could take time before the event to meditate calmly. Focus on being fully present. You can also meditate during the situation that’s causing you anxiety. Meditation doesn’t need to be a quiet act where you’re alone. It can be repeating a mantra to yourself in your head, or it can be focusing on your breath instead of any negative emotional reaction. Again, using the public speaking example, you can take a few seconds between sentences to repeat to yourself, “I am strong.” Or you can take slow, metered breaths between each phrase. After you exit the situation that’s causing you anxiety, you can still practice meditation to soothe yourself and bring yourself back to the present moment.