Hi. It’s Jenny at AnxietyBoss.com. Our question today comes to us from Roger in Baltimore. I’m always feeling scared and anxious of very simple daily tasks. What should I do?
Feeling anxious occasionally is normal. Everyone experiences times that they feel anxious; however, feeling nervous once in a while or in a particular situation is different than experiencing anxiety on a daily basis. People with anxiety disorders often feel anxious even when they’re doing simple daily tasks.
There are some easy ways to help with decreasing feelings of anxiety so that they don’t interfere with completing simple tasks.
a. Cognitive – Ask yourself, “Why am I feeling anxious?” Just take a few minutes to try to honestly answer. Is there a fear about the task itself? A fear of failure? A fear of being self-critical on performance? Feeling of inability to complete the task? Doing a cognitive search to determine if there is a specific underlying fear may help to alleviate the fear. It is also helpful to ask, “Is this fear real or based on reality?” Many fears are not necessarily based on reality. For example, if there’s a fear of not completing a task perfectly, is the fear justified? If not completing a task for work perfectly and there is a chance to be fired, then it’s justified. If there’s a fear of not cleaning the house perfectly, there’s no significant consequence, so the fear is then not based on reality.
b. Physically – Relaxation and meditation techniques are really helpful in reducing anxiety. So before starting the day, try to take 5 to 10 minutes to meditate or do a relaxation exercise. Closing eyes, taking deep long breaths in through the nose and out through the mouth, can help to calm the central nervous system, and it also can calm negative thoughts.
There are other basic things that you can do, and it would be a good idea to visit AnxietyBoss.com and look around on the site. There are some excellent articles and advice that almost anybody can benefit from.