Classroom Presentation 12

So, hello everyone. Today I'm going to have a presentation to all of you, and the topic is methods I learned from others to overcome anxiety symptoms. So, let's get started.

Okay.  So, before I get started, I would like to ask all of you a question. Have you ever had experience of feeling anxious? I believe it is a very common feeling among all of us nowadays. Like whenever you encounter some overwhelming tasks or events, probably your heartbeat will raise, and your palm may get sweaty. This is a really normal um situation that our body will react towards some stressful events, but today’s focus is not about sharing the experience of feeling anxious, but it's about um. Let me talk about some of my personal experience and how I overcome my own um anxiety feelings um from my friend’s experience.

So, the first tip is to write. Before, a few years ago, I didn't really get a habit to bring a notebook with me all around, but then I have a friend. I realized that she always jots down something in her notebook and there is one time I asked her what are you writing? And then she told me that, oh, I'm simply writing down all my ideas and feelings. She shares with me sometimes when she has some irrational thinking or she feels so irritated by something unexpected happen, then she had the habit to write it down. And so, then I learned from her, and I also got my own personal notebook with me nowadays and I tend to write down all my personal feelings whenever I feel like um something not very comfortable happened. And also, besides that, I also developed a habit to write down three things that I feel grateful for it before I go to sleep. I found this is really useful in helping you to feeling more calm for the day and before you go to bed 'coz you have to write down three things that you're grateful for, right? So, you feel like. Oh, today is not that bad. Still, at least I still got these three, happy things that I know before I go to sleep and then you can probably become less anxious. And it is for your long-term positive thinking as well.

And then another one is to exercise. This is a really common tip and I believe that all of you may have some… some of your friends they must be very sporty, and they love doing sport and of course I do have these kinds of friends too. And they tell me the benefit of doing exercise is that it helps you to focus on your body, not your mind. So, when you are being so anxious, like me for example, I keep on overthinking a lot of things again and again and I didn't realize that I was getting to the trap that probably those ideas are not true, but when I doing exercise, like I'm running or doing some stretching, even stretching with your friends that help you to deprive you from the very things that you are very anxious about.  And of course, it's helps you to decrease your muscle tension. Sometimes when you're anxious. For example, me, myself, I tend to become like this in this position, my body also got all tensed up, but I didn't realize it. But when you do the exercise. It helps you to lower your body contribution to feel anxious. It helps you to relax your body in physical as well. And also, it gets your heartrate change some body chemicals, of course, when you if you study biology or something, you know that when you're being so anxious, sometimes it's not really um what you want to be. What you want to or I want to keep on thinking about this over and over again? It seems like you can't control it because your body can't produce the anti-anxiety neurochemicals. But doing exercises, like when you're running, you don't have to do anything else, but simply your body will produce that chemical and make you feel better.

And then the last one is stop and take a deep breath. So, this one is very important as well. I learned from one of my psychology friends to she told me the benefit of it. 'coz you know, breathing all of us would do at any time at any moment. I don't realize what what is the importance of it, but then she tells me. Did you try deep breathing whenever you're still really anxious? Just like put your palm in your belly and then do the deep breathing and then it really helps you to calm down to relax in order to pause the moment a bit. Whenever you feel too anxious you don't know how to stop your mind or anything, but why not try to take very deep breath and then you can inhale and exhale slowly. And my personal favorite is the 4-7-8 breathing exercise which is very easy inhale through your nose for four seconds and then hold account for seven and exhale slowly through the mouth for 8 seconds so you can repeat it four times. So, I believe it is a really great way to calm down to feelings of anxiety in the moment. And this worked really well for me, so I highly suggested.

Yeah, so this is probably the three tips that can share with you. Thank you so much, yeah.