An anxiety response kicks in when your nervous system senses a threat, even though the perceived threat may not be real.
What can you do about this false alarm?
As soon as you know it is not a real threat to your safety act the opposite of how you would act if it was a real emergency, and it will help to reduce anxiety. Start off with saying something like, “thanks anxiety for coming, but you’re not needed now, off you go, I’m actually having fun.”
Breathe slowly and deeply, ensuring your exhales are longer than your inhales.
Smile.
Have an open body posture.
Slowly take a couple sips of water (to have moisture in your mouth).
Talk softly and calmly.
Eat something slowly or chew gum.
Hum.
By consistently doing at least one or two of these behaviours when you begin to feel stressed you interrupt the fear response. If it was a real threat, such as a bear chasing you, you wouldn’t be doing any of these behaviours that I have listed! Therefore, you are sending the message to your nervous system everything is okay, look I’m eating, I’m smiling which adjusts your fear response.
*Remember: act ‘normal’ during stressful times to quickly change the feedback loop and switch off anxiety fast.