Nervous anxiety is a common experience that many of us face, often manifesting as a whirlwind of thoughts, a racing heart, sweaty palms, and/or an inability to react or move. While it may feel overwhelming, it also holds the potential for self-empowerment. Recognizing that we are experiencing nervous anxiety is half the battle. It is believed that since the 2020 pandemic, nervous anxiety has increased over 25% worldwide.
NERVOUS ANXIETY PHYSICAL SYMPTOMS:
Increased heart rate, rapid breathing, sweating, trembling, weakness, dizziness, nausea, digestive issues, feeling too cold or too hot, chest pain
NERVOUS ANXIETY PSYCHOLOGICAL SYMPTOMS:
Feeling nervous, restless, tense, irritable, having a sense of impending danger, panic or doom, trouble concentrating or thinking about anything other than the present worry, sleeplessness or insomnia.
#### Understanding Nervous Anxiety
Nervous anxiety is our body’s natural response to stress. It can arise in various situations—a family gathering, social engagement, public speaking and/or job interview.
Our nervous anxiety has spun out of control when, upon awakening, we are already anxious. We already feel restless, our head is full, etc.
How are we greeting the day? With dread and overwhelm? Or joy and excitement?
Recognizing that we are experiencing nervous anxiety is half the battle. I was so nervous all the time, it was just a way of life for me. I, personally have used my nervous anxiety as a way to empower myself!
The first step to transforming nervous anxiety, is to recognize, well, “Hey, maybe I am a nervous person?!” Once I become mindful and/or have the courage to accept that I am, buy nature, a nervous person, this begins my journey of self- empowerment. Nervous anxiety is our friend, who may be signaling to us that we are that we are stepping out of our comfort zone.
Instead of viewing anxiety as a weakness or something to feel ashamed of, may we embrace our nervous anxiety and use it as a tool to self-empowerment. May we remember that nervous anxiety is a normal response that can happens to any of us.
How do we reduce anxiety and nervousness?
Here are a Few Quick Tips to Reduce Anxiety
- Breathe. If possible, move to a quiet place. …(How, if sometimes the anxiety incapacitates me?)
- Ground ourself in the present. …(What does that mean?)
- Remember that the feeling is temporary. …(Repeating I AM SAFE)
- Redirect your mind to a positive thought or activity. …(Repeaing I AM LOVED)
- Move your body. …(Learn mindful movements linked with breath)
- Reframe your thoughts. …(How? By linking breath with movement and/or breathing and counting backwards)
- Talk to someone. …(Just being in the presence of someone may create calm. Plus, as we talk, we have to inhale and exhale.)
- Engage in leisure time and pleasurable activities. (Creating new routines to find that perfect balance between work and play.)
#### Reframing Our Mindset – Stretching the Muscles of our Mind
The way we perceive anxiety can significantly impact our experience. Instead of labeling it as a negative force or something to be ashamed of, may we learn to regard it as excitement or gobs of energy. This shift in perspective truly creates a new reality and helps us harness that nervous energy as fuel for our daily endeavors.
How do we successfully change these reactions to the emotions we are experiencing, such as nervous anxiety or nervousness. Anxiety, nervous anxiety may also be masked as repressed anger, depression, low-energy, melancholies.
####Here We offer you Practical Strategies to transform the anxiety into Self – Empowerment
- **Mindfulness and Breathing Techniques**:
To begin: are we breathing with our diaphragm or our chest??
- Practicing mindfulness brings us into the present moment. Simple breathing exercises—like inhaling deeply for four counts, holding for four, and exhaling for four—can calm your nervous system and clear your mind. This is called box breathing. Initiating the breath in our belly (diaphragm breathing), inhaling 3 counts (3-2-1) and holding 3-2-1 and exhaling for 6 counts (6-5-4-3-2-1, or exhale longer than the inhale) this engaging our parasympathetic nervous system (rest and digest) and we naturally are more present and feel more grounded. Breathing a RED color as we breathe mindfully, further creates a feeling of presence, energy and courage.
- **Positive Affirmations**:
How is my inner dialogue? Am I aware how I speak to myself? Our minds are a cauldron of constant activity, which, if gone unchecked, creates anxiety and nervousness. Once we accept that our mind is a chatter-box (and some minds more than others), we can learn techniques that transform the panic into peace.
Replace negative self-talk with positive affirmations. With diaphragm breathing and mindful movement, we become aware of our thoughts or our inner dialogue. Now, as we breathe remind ourself of our strengths and past successes. We may: repeat (imagining a red light that invokes courage, strength and energy) affirmations such as “I AM capable” or “Life is simply easy street” Ï can do anything” may create a feeling of presence and create self-confidence.
- **Embracing Vulnerability**:
There is nothing to be ashamed of, nervous anxiety is our animal self signalling we may be in danger. Sharing our feelings of anxiety with trusted friends or family can create a support as well keeping a journal. A Journal may help us become mindful or aware of what triggers the anxiety and/or nervousness? How am I feeling? Am I sleeping well? Etc.
. 5. **Mindfulness Exercises**:
Linking breath with movement is very calming and grounding or creates a feeling of security. These are simple exercises, that can be done anytime and anywhere and may last from 3 minutes to 10 minutes. We do not want to become anxious about a new exercise routine. haha
6.**Preparation and Practice**: Whether it’s a presentation or a social event, preparation can alleviate anxiety. The more familiar we are with the situation, the more empowered we will feel. We can practice visualization techniques as we practice our speech, rehearse conversations, and/or simply visualize success.
- **Set Small Goals**: Break down your challenges into manageable steps. Celebrate small victories along the way. Each accomplishment builds your confidence and reinforces your ability to face anxiety head-on.
- ** Set Clear Boundaries: Knowing your boundaries can help you feel more in control, reducing feelings of overwhelm and anxiety in various situations.
#### Conclusion
Nervous anxiety doesn’t have to be a barrier; it can be a catalyst for self-empowerment. By understanding and reframing your anxiety, employing practical strategies, and embracing vulnerability, you can transform nervous energy into a source of strength. Remember, every time you face your anxiety, you’re not just overcoming a challenge—you’re empowering yourself to grow and thrive. Embrace the journey, and let your nervous anxiety lead you to new heights!
Anxiety and nervousness, nervous anxiety are natural reactions – it is the body-mind connection telling us or warning us we may be our of our comfort zone. It is only energy in motion or an e-motion and we have the techniques to empower ourselves, as we embrace our nervous anxiety and transform it into self-empowerment.
Join us for our 7day challenge POWER OVER PANIC: Discovering Joy & Inner Strength – Friday 22 November – Friday 29 November 2024 and discover for yourself the power of embracing anxiety!
7 DAY CHALLENGE you can join me live on ZOOM or watch the reproduction. In only 15 minutes a day, for 7 days, you will be transformed and hungry for more!
BONUS 15% discount on our 21 day Nervous System Reboot – From Anxious to Serene this Holiday Season
