We can begin to have reactions to escape or escape to the outside environment or intense fear and inability to do simple things and this is accompanied by a series of unpleasant physical symptoms.
When we are in anxiety, we can manifest a large list of sensations and disorders: palpitations, tachycardia, excessive sweating, choking sensation, chest pain or discomfort, swelling and/or fainting sensations.
When anxiety is particularly intense and prolonged over time, it can compromise our relationship life and our autonomy.
Performance anxiety can manifest itself in various forms with different symptoms, such as Panic Attacks, Agoraphobia or Obsessive Compulsive Disorders.
7 steps to start managing performance anxiety …
1) Like all emotions, performance anxiety also stems from deeper internal movements. In fact, it is a form of defense from internal suffering, sometimes unrecognized. Let us understand why we feel anxious. Understanding why we feel anxious can draw us closer to its elaboration.
2) We try to distinguish whether our concerns are productive or absolutely useless. So let’s find out if worrying about something leads us to something useful. So we will realize that sometimes our concern is not real, but something built into our thinking. Engaging in this distinction can be very useful.
3) Help with Respiratory Techniques or Autogenic Training … a very useful tool for managing anxiety. Indeed, Autogenic Training is of great importance to breathing, as well as to the relaxation of both the body and the mind … However, it may be helpful to start applying daily simple breathing correction techniques. It is scientifically proven, that using proper breathing, helps to manage anxiety and works very well in some forms of anxiety reactive depression. We start transforming the chest into the abdomen by using the diaphragm and we have long and slow breaths. Let’s get used to this exercise, practicing every day for a few minutes.
4) We face anxiety directly because we are trying to escape it and it becomes more difficult to manage it. We list a list of all things that give us concern and we understand little steps where the problem lies.
5) We invest our mental resources in practical activities that take us creatively and help us to use our mental energy in a productive way. In fact, anxiety is a disturbance mainly linked to a form of reckless thinking and holds us insistently busy in destructive thoughts. We invest our energies in a variety of activities as simple as doing sports, walking, reading, listening to music or watching a movie.
6) Let’s overcome our insecurities, working on self-esteem … Change is inevitable in life.
7) We are aware of ourselves and appreciate what we have, instead of focusing on what we lack.
Remember: Anxiety can be handled like any other life’s difficulty, just decide it!