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Managing Anxiety to Perform at Your Best

Understanding Anxiety

Anxiety is a normal human emotion that can be triggered by various situations and events. It is a feeling of unease, worry, or fear that can be accompanied by physical symptoms such as a racing heart, sweating, and trembling. While it is normal to feel anxious in certain situations, some people experience intense and overwhelming anxiety that can interfere with their daily lives.

Types of Anxiety

There are different types of anxiety, including test anxiety, performance anxiety, and social anxiety. Test anxiety is when a person experiences intense fear and worry before or during an exam or test. Performance anxiety is when a person feels anxious before or during a performance, such as a presentation or public speaking. Social anxiety is a fear of social situations and interactions with others.

Strategies for Managing Anxiety

1. Practice deep breathing and relaxation techniques: When you feel anxiety creeping in, take a moment to focus on your breathing. Slowly inhale through your nose for a count of four, hold for a count of four, and then exhale through your mouth for a count of four. You can also try progressive muscle relaxation, where you tense and relax each muscle group in your body, starting from your toes and working your way up to your head.

2. Challenge negative thoughts: Anxiety often comes with negative thoughts and doubts. It’s important to challenge these thoughts and replace them with more positive and realistic ones. For example, if you start thinking “I’m going to fail this exam,” challenge that thought by reminding yourself of all the studying you did and the knowledge you have.

3. Visualize success: Take a few moments before the event, exam, or presentation to visualize yourself succeeding. Imagine yourself confidently performing or presenting, and receiving positive feedback from others. This can help boost your confidence and calm your nerves.

4. Use positive self-talk: In addition to visualizing success, use positive self-talk to boost your confidence. Instead of saying “I can’t do this,” tell yourself “I am capable and prepared.” Remind yourself of your strengths and the hard work you’ve put in to get to this point.

5. Seek support: Talking to a trusted member of a church group or therapist about your anxiety can be helpful. They can offer support, encouragement, and helpful strategies to manage your anxiety. You can also join a support group to hear how others work through their anxiety and learn coping skills.

6. Chiropractic Adjustments: Gentle spinal adjustments can help manage anxiety by removing nerve irritation and restoring balance to the nervous system. This can help alleviate the overactive fight or flight response and promote the “rest and digest” part of the nervous system.


It’s normal to feel anxious in high-pressure situations, but it’s important to not let that anxiety hold you back from reaching your full potential. By practicing relaxation techniques, challenging negative thoughts, and seeking support, you can learn to manage your anxiety and perform at your best. Don’t let anxiety control you – take control of your anxiety and conquer your fears.

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