These disorders include the following:. Stress and anxiety are treatable conditions and there are many resources, strategies, and treatments that can help. Doctors who treat anxiety ». Pay attention to how your body and mind respond to stressful and anxiety-producing situations.
Certain lifestyle changes can help alleviate symptoms of stress and anxiety. These techniques can be used along with medical treatments for anxiety. Techniques to reduce stress and anxiety include:. Be mindful if you tend to use substances like alcohol or drugs as ways to cope with stress and anxiety. This can lead to serious substance abuse issues that can make stress and anxiety worse.
There are many ways to seek treatment for stress and anxiety. They may use psychotherapy, also known as talk therapy, to help you work through your stress and anxiety. Your therapist may also teach you applied relaxation techniques to help you manage stress. Cognitive behavioral therapy CBT is a popular and effective method used to manage anxiety. This type of therapy teaches you to recognize anxious thoughts and behaviors and change them into more positive ones.
Exposure therapy and systematic desensitization can be effective in treating phobias. They involve gradually exposing you to anxiety-provoking stimuli to help manage your feelings of fear. Your primary care provider may also recommend medication to help treat a diagnosed anxiety disorder.
Sometimes providers use anti-anxiety medications benzodiazepines , such as diazepam Valium or lorazepam Ativan , but these approaches are generally used on a short-term basis due to the risk of addiction. Stress and anxiety can be unpleasant to deal with. They can also have negative effects on your physical health if untreated for long periods of time. If you feel like your stress and anxiety are becoming unmanageable, seek professional help or ask others to help you find the support you need.
Read this article in Spanish. What does the room look like? What do the people look like? How do you look? The best way to reduce your anxiety is to rehearse until you feel comfortable, advises Greenberg.
Caffeinated drinks can increase your heart rate, make you jittery, and cause your hands to shake, which gives your audience the impression you're a nervous wreck. And, it goes without saying, drinking alcohol to cope with your fears will increase your chances of forgetting things and slurring your words. Greenberg suggests arriving early when the room is full of empty chairs and practicing by "pretending that you are looking into people's eyes. Says Greenberg, "Not only will the audience appreciate it, but also you will see that they are interested in your message.
Add a smile and you are bound to see some in return. Top Stories. Top Videos. Accept that being nervous is not a bad thing. Sponsored Business Content. Here are a few other ways you can help calm your nerves by tuning into your body:. Good preparation can help ease the nerves. Try to allot time for organizing your thoughts, determining the best flow, and drafting your talking points.
Be mindful of the ratio of time spent preparing slides and preparing what you are going to say; most of us spend way too much time on slides. Practicing flow and transitions can also be helpful but be careful of becoming overly scripted. The most important thing you can do is prepare and practice the opening of your presentation, which will set the stage for everything that follows.
Start by saying something positive or unexpected to set the tone. Levine describes an executive she coached who was nervous about preparing for a series of intranet videos for employees.
For example:. Accepting and calming your nerves before a presentation is part of sound preparation, but what can you do during the presentation itself if you still feel discomfort, doubt, or unease? The audience expects you to be good and to succeed.
You were chosen to present. Ultimately, we can never know how a big presentation is really going to go. We can calm our nerves by observing, accepting, and reframing it as part of a natural process. Additionally, we can leverage our physical bodies to be more present and use good preparation techniques to land the opening and engage the audience along the way.
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