Be Calm
Jill Weber
20 min
8 Key Points
4.5 RateWhat's inside?
Explore proven strategies and techniques to manage and reduce anxiety instantly, helping you lead a calmer and more peaceful life.
You'll learn
1. Tips to chill out and ditch anxiety2. Figuring out why you're so anxious3. Keeping cool when things get tough4. Mindfulness and meditation hacks5. Building toughness to handle life's curveballs6. Boosting your mental health game.Key points
01Is worry taking over your life?
Let's talk about anxiety. You know, that feeling you get when you're crossing the street and a car comes speeding towards you? Your heart starts racing, your body moves quickly to get out of the way. That's anxiety, and it's a good thing. It's our body's way of keeping us safe. But what happens when that anxiety doesn't switch off? When it's not just about speeding cars, but about everything? That's when anxiety starts to run your life, and it's not so good anymore. Think of it like this: your life is a car, and you're the driver. Anxiety is the car's alarm system. It's there to warn you when something's not right. But what if that alarm is always going off, even when there's no danger? Or it's so loud that you can't concentrate on driving? That's when anxiety becomes a problem. Let's look at some real-life examples. There's a woman who's so worried about making a mistake at work that she spends hours checking and rechecking her work. She's so focused on not messing up that she ends up missing deadlines. Then there's a man who's so scared of social situations that he avoids them completely. He's so anxious about being judged that he ends up feeling lonely and isolated. So, how do you know if anxiety is running your life? Ask yourself these questions: Is your anxiety causing you a lot of stress? Is it getting in the way of your daily life, like work, school, or relationships? Do you spend a lot of time worrying about the same things? Do you avoid certain situations or activities because of your anxiety? If you answered yes to any of these, then it's likely that anxiety is running your life. But don't worry, there's help out there. It's important to learn how to manage your anxiety, so you can get back in the driver's seat of your life. Remember, anxiety is normal, but it shouldn't be in control. You should be.
02Holding in your feelings can make you more anxious
Ever been told to keep your feelings in check? We all have. But did you know that bottling up your emotions can actually make you more anxious? It might sound strange, but it's true. Let's paint a picture. You're at work and your boss unfairly criticizes you in front of everyone. You're angry and embarrassed, but instead of letting it out, you swallow your feelings and put on a brave face. It might seem like the right thing to do, but it's not. Why? Well, when you suppress your emotions, you're not getting rid of them. You're just storing them inside. They don't just vanish. They keep swirling around in your head, often getting bigger and scarier. This can lead to overthinking and a feeling of being stuck in your own thoughts, which can make you more anxious. So, what's the solution? Express your emotions. Talk about them. Write about them. Paint them. It doesn't mean you let your emotions rule you or act without thinking. It just means you acknowledge and validate your feelings. Imagine you're in a therapy session. You spend 40 minutes talking about how upset or anxious you feel. It might seem like a small thing, but it's not. By putting your feelings into words, you're moving them from the emotional part of your brain to the part that deals with reasoning and problem-solving. This can help you understand your feelings better and feel more in control, which can lower your anxiety. And don't forget about eye contact. When you're talking about your feelings, looking someone in the eye can help calm your nerves and create a sense of connection, which can help ease your anxiety. So, the next time you're tempted to hide your emotions, remember this: suppressing your feelings can make you more anxious. Instead, try expressing your feelings in a healthy and constructive way. It can help you process your emotions, feel more in control, and ultimately, lower your anxiety.
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03Anxiety can make you feel sick, which can make you feel even worse emotionally
04Dodging your fears might feel good now, but it won't get rid of your anxiety
05Try to make peace with your anxiety instead of fighting it
06Be kinder to yourself in your thoughts
07Slow down your thinking to better understand your fears
08Conclusion
About Jill Weber
Jill Weber, Ph.D., is a licensed psychologist with over 20 years of experience. She specializes in cognitive-behavioral therapy for anxiety and depression and maintains a private practice in Washington, D.C. She is also a contributor to various media outlets, providing psychological insights.
