A note is pinned to a board that reads: Take a Deep Breath.

How to Deal With Nervousness and Anxiety

We at Sydney’s Collection are familiar with this topic and are happy to cover it. All in all, we believe that a mindful approach and the right guidance can help anyone experiencing the chemical imbalances that cause these issues. For some, medical assistance such as medication may be beneficial, but we will leave that to the professionals. Instead, we’re focusing on practical, non-medicated ways to handle nervousness and anxiety.

In this article, we’ll explore breathing techniques, the benefits of reading and journaling for mindfulness, and the approach we follow—often described as secular Buddhism. We’ll also introduce anxiety relief products that might be helpful on your journey.

A stack of rocks sit in front of a lake signifying balance.

The Difference Between Nervousness and Anxiety

What is Nervousness?

Nervousness and anxiety may seem similar, but they have distinct differences. Nervousness is a temporary reaction to a specific situation, often tied to an upcoming event like a presentation, job interview, or social gathering. It’s a normal part of life, characterized by mild physical symptoms such as sweaty palms, a racing heart, or an unsettled stomach. However, nervousness usually fades once the event passes or once a person becomes more comfortable in their surroundings. It does not interfere significantly with daily life and is often manageable through simple coping strategies like deep breathing or positive self-talk.

What is Anxiety?

Anxiety, on the other hand, is more persistent and can occur even without an immediate cause. Unlike nervousness, which is short-lived, anxiety can be ongoing and overwhelming, leading to excessive worry, restlessness, difficulty concentrating, and even physical symptoms like muscle tension or trouble sleeping. In some cases, anxiety can interfere with daily activities and well-being, requiring more structured coping mechanisms or professional support. While nervousness is a fleeting reaction to stress, anxiety is a more deep-seated emotional state that can linger and sometimes escalate into an anxiety disorder if left unaddressed.

How Chemical Imbalances Form

Both nervousness and anxiety are tied to the body’s stress response. When the brain perceives a threat—whether real or imagined—it triggers the release of stress hormones like cortisol and adrenaline. These chemicals prepare the body for action, increasing heart rate and alertness.

For nervousness, this response is temporary and fades as the situation resolves. However, with anxiety, the brain remains on high alert even in non-threatening situations, making it difficult to relax. This heightened state can become a cycle, reinforcing anxious thoughts and physical symptoms over time.

Steps to Relieve Stress

While anxiety and nervousness can feel overwhelming, certain techniques can help manage them effectively.

Consider Breathing Techniques

One of the simplest and most effective ways to calm the nervous system is through intentional breathing exercises. A great method to try is box breathing, which involves inhaling for four counts, holding for four counts, exhaling for four counts, and holding again for four counts. This technique slows the heart rate and signals the brain to relax.

🔗 Learn more: What is Box Breathing?

Mindful Journaling

Journaling can be a powerful tool for anxiety relief, allowing you to process emotions and track thought patterns. Writing down your worries helps externalize them, making them feel more manageable. Additionally, gratitude journaling has been shown to improve mental well-being by shifting focus to positive aspects of life.

🔗 Explore mindful journaling: Mindful Journaling for Better Sleep

🔗 Download a Gratitude List eBook: Easy Downloadable Gratitude List eBook

Reading and Journalling

Reading, especially books on mindfulness and philosophy, can provide valuable perspectives on managing anxiety. Secular Buddhism, for instance, offers practical wisdom on accepting thoughts without judgment and finding peace in the present moment. You can develop a more balanced approach to stress by engaging with ideas that promote self-awareness.

The Buddhist and Secular Buddhist Approach

Buddhism, particularly secular Buddhism, emphasizes mindfulness, impermanence, and detachment from suffering. By practicing meditation and self-awareness, individuals can observe anxious thoughts without attaching to them, reducing their emotional impact. Many secular Buddhists integrate these principles without religious elements, focusing purely on the philosophy of acceptance and presence.

The Modern Mindfulness Approach

Modern mindfulness, often derived from Buddhist traditions, has been adapted into psychological practices such as Mindfulness-Based Stress Reduction (MBSR). This approach encourages grounding techniques, meditation, and cognitive awareness to manage stress effectively. Studies have shown that regular mindfulness can rewire the brain, enhance emotional regulation, and reduce anxiety.

The Religious Approach

For those who find comfort in faith, religious practices such as prayer, scripture reading, and community support can be powerful tools for anxiety relief. Many spiritual traditions emphasize trust in a higher power, surrendering worries, and finding strength through religious teachings. Engaging in these practices can provide a sense of peace and belonging, reducing stress and uncertainty.

Asking for Help

While self-management techniques can be effective, sometimes anxiety requires additional support. Speaking with a therapist, joining a support group, or even talking to trusted friends and family can provide clarity and reassurance. Seeking help is not a weakness—it’s a proactive step toward better mental health.

Do Anxiety Relief Products Work?

Anxiety relief products can be highly effective for many individuals, but their success depends on personal preference and the severity of anxiety. Sensory tools like fidget spinners, weighted blankets, and stress balls help redirect anxious energy, while mindfulness products like journals and guided meditation apps encourage relaxation and reflection.

Products such as the Anxiety Bookshelf, Fidget Spinner Cube, and Beaded Fidget Ring work by providing sensory stimulation, which can help regulate emotions. These items promote a sense of control, distraction, and engagement, all of which are beneficial for individuals managing stress and anxiety. While these products are not a standalone solution, they can be valuable additions to a well-rounded anxiety management routine that includes mindfulness, therapy, and lifestyle adjustments.

Anxiety Bookshelf

The Anxiety Bookshelf is a handcrafted miniature wooden bookcase encased in a sturdy box, designed for stress relief and sensory engagement. Featuring a top latch and bottom hinges, the bookcase opens up with the door serving as a convenient tray for your mini books. This unique sensory tool encourages relaxation through the organization and stacking of mini replica books, creating a soothing, tactile experience. Perfect for promoting neuroplasticity, supporting hyperfixation, and alleviating anxiety, the Anxiety Bookshelf helps transform stress into a calming, hands-on activity.

🔗Get it here: The Anxiety Bookshelf

Iridescent Fidget Spinner Cube

The Iridescent Fidget Spinner Cube is a captivating, portable sensory tool for discreet stress relief. With its smooth, colour-shifting metal surface, this compact fidget spinner creates a calming visual effect as it spins, catching the light and offering a soothing experience. Ideal for on-the-go relaxation, this sensory cube is designed to help reduce anxiety and provide a quiet, engaging distraction whenever needed.

🔗Get it here: Fidget Spinner Cube

Beaded Twist Fidget Ring

The Beaded Twist Fidget Ring offers a flexible, spiral design that expands to fit any finger, ensuring comfort for all wearers. This stylish fidget ring features 3mm beads in various patterns, including rainbow, pastel rainbow, silver with silver beads, and boho style. Not only does it provide a discreet way to relieve stress, but it also serves as a visually appealing accessory, allowing you to engage in a calming tactile experience anytime, anywhere.

🔗Get it here: Beaded Fidget Ring

Our Approach

I firmly believe that true peace comes from understanding both ourselves and the world around us. I’m deeply inspired by the Secular Buddhist approach to life, where the focus is both on meditation or the search for enlightenment and on practical, everyday applications of mindfulness and compassion. It’s about creating a balance in life that allows us to navigate its ups and downs with more grace and less stress.

🔗 Learn More Here: Secular Buddhism Podcast Webpage

Final Thoughts

Dealing with nervousness and anxiety doesn’t have to feel overwhelming. By incorporating breathing techniques, mindful journaling, and sensory tools, you can take small but meaningful steps toward greater calm and clarity.

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References:

Breathing Techniques:

  • "Breathing techniques for stress management and anxiety relief" – National Institute of Mental Health. (NIMH)
  • American Psychological Association (APA) – "Relaxation Techniques for Stress Relief"

Mindful Journaling:

  • Pennebaker, J. W. (1997). "Opening Up: The Healing Power of Expressing Emotions." New York: Guilford Press.
  • "The benefits of gratitude journaling" – Psychology Today article.

Mindfulness and Secular Buddhism:

  • Kabat-Zinn, J. (1990). "Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness." New York: Delacorte Press.
  • Hanh, T. N. (1999). "The Miracle of Mindfulness: An Introduction to the Practice of Meditation." Beacon Press.

Modern Mindfulness and Anxiety Relief:

  • Khoury, B., Lecomte, T., Fortin, G., Masse, M., Therien, P., & Bouchard, V. (2013). "Mindfulness-based therapy: A comprehensive meta-analysis." Clinical Psychology Review, 33(6), 763–771.

Sensory Tools for Anxiety:

  • "How fidgeting helps with focus and stress" – The University of Cambridge or similar research publications on sensory tools for mental health.
  • "Fidgeting as a Coping Strategy" – Journal of Applied Behavioral Science.

 

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