For example, if you are on edge because of an upcoming job interview, figure out your route ahead of time to reduce your chances of arriving late. Practice questions with a friend or roommate. Ready your outfit the night before.
Ask yourself, “What words are flowing through my mind that scare me?” Perhaps they are things like, “I’m going to do terrible on that test,” “She’ll never say yes if I ask her out,” or “If I try to parallel park here, I will mess up and everyone will see. ” When you pay more attention to your internal dialogue, you can usually see that your thoughts are exaggerated, devastating, and down right destructive. Any time you catch yourself with negative thoughts, take a moment to change them. Replace each negative thought with two or three positive ones. For example, “I studied hard and will ace that test tomorrow,” or “Even if I got a B on that test, I will know I did my best and it is still a great grade. ”
If you feel jittery before an event, try shaking your hands, stretching, or jumping up and down to alleviate the edgy feeling.
Try striking up a conversation with someone sitting nearby. Grab a pen and paper and doodle. Or, write down a reassuring quote over and over again, such as “This too shall pass. ” Read a book or listen to some music. If you start feeling anxious during a conversation, give yourself a chance to get reoriented! You might take a deep breath or take a quick bathroom break before continuing your chat. [3] X Expert Source Nancy Lin, PhDLicensed Clinical Psychologist Expert Interview. 27 May 2021.
Purposely make your outflow of breath slower than your intake, as this mimics the breathing you have when you are sleeping, tricking our brain and body to become more relaxed. Breathe in through your mouth. Hold for a few counts. Then, release the air through your nose. Count as you go through each cycle. In and out, “one. ” In and out, “two. ” And, so on.
You can cope with perfectionism by getting some perspective. What is it that you are so worried about? Common causes of concern are someone laughing at you or making a fool of yourself. Think about how often that has happened in the past. Then, remind yourself “It’s very unlikely that they will laugh at me. ”
Try lying down for a few minutes and closing your eyes. You may be unable to nap, but doing so may help you calm down and relax. [7] X Research source You might also watch TV, run errands, or clean your living space.
Because caffeine dehydrates the body, drink some water with your meal, also. Caffeine drains the body of needed nutrients. You might also experience benefits from eating nutrient-rich fruits and vegetables like oranges, bananas, spinach or kale.
Try adding in whole raw organic grass fed milk, soy, almond, or coconut creamers. Use raw sugar cane, coconut sugar, maple syrup or honey as a sweetener.
Run, jog, walk, or dance. Just focus on getting your body moving to help burn off the extra energy created by caffeine consumption.
Most soft drinks can have anywhere between 23 and 69 milligrams of caffeine. Your teas will vary greatly in the amount of caffeine depending on the source, brand, and type of tea. Some teas, such as black tea can have as much as 47 milligrams of caffeine for one 8 ounce cup of tea. Chocolate comes from the cocoa beans which typically have a high amount of caffeine. With chocolate, the higher the cocoa content, the higher the caffeine content you will consume. A chocolate bar that is between 45 and 60 percent cocoa can have up to 70 milligrams of caffeine in it. Ice cream may also contain caffeine if it is flavored with coffee, tea, or chocolate. Some brands and types of ice cream can have as much as 125 milligrams per 4 ounce serving.
The appropriate amount of caffeine varies from person to person. In general, however, 5 to 6 cups may lead to “caffeine intoxication” for some. Symptoms might include a fast heartbeat, sleep disturbance, headache, anxiety, irritability, and frequent urination. [10] X Research source
Listen to your body. Some people may have to cut their caffeine intake much earlier to prevent it from interfering with sleep quality.
In addition to cutting out sugary foods, limit your intake of caffeine and alcohol which may worsen anxiety. Drink plenty of water instead. [12] X Research source
This routine might involve taking a warm bath or shower, doing some light reading, journaling, or listening to calming music. Shut down electronic devices like cell phones and TVs that keep you awake longer. [14] X Research source Around 7 hours of sleep is a good goal to aim for. [15] X Expert Source Nancy Lin, PhDLicensed Clinical Psychologist Expert Interview. 27 May 2021.
Try a creative pursuit such as writing or knitting. Or, watch your favorite TV show. Do relaxation strategies such as yoga or meditation. Focus on refilling your cup so that you can effectively handle your daily responsibilities. [16] X Research source
