How to control anxiety?

Ermm I'm pretty sure anyone would have freaked out in that situation! especially me and my friends call me"loud and confident" But if you really believe that you have a severe anxiety problem I suggest following these steps: 1.Make sure that you are not deficient in minerals such as magnesium and potassium. Most people on regular diets do not get the recommended amount of magnesium, which results in a variety of symptoms, including anxiety. If this is the case for you, whatever you try is simply not going to cure your anxiety except from increasing your magnesium/potassium intake. 2.Ditch the caffeine! Caffeine, chocolate and sugar are proven to increase your level of anxiety.Ditch the caffeine! Caffeine, chocolate and sugar are proven to increase your level of anxiety. It can also make you fidgety and decrease your ability to get to sleep. Sleeping is proven to help decrease stress and anxiety. 3.Meditate. It's hard at first to be focused on only one thing- your breath-but it is very calming and healthy! Count your breath inhaling one thousand one, one thousand two... then exhaling one thousand one, one thousand two one thousand three, one thousand four, then repeat until your body starts to tingle. Your body will feel like this because it isn't used to so much blood passing through the veins at one time, but don't worry, this is a good thing. Many cultures see meditation as a key for their health. 4.Build up your self esteem. Many people who are stressed and anxious have low self esteem! If this is you, get a pen and paper and write down everything that you like about yourself. Maybe you're smart, or athletic, or pretty. The good news is, many people with anxiety and stress are very intelligent, analytical and creative. The bad news is they use those good qualities and turn them into "what if (insert something bad here)" or they make things a bigger deal than they really were, or they demand nothing less than perfection from themselves. Obviously, no one is perfect, so they let themselves down. Start thinking positively about yourself, and expect less from what you do! That may not be what you want to hear, but you don't have to be a perfectionist! 5.Choose a sounding board. If you need to vent ask your spouse, friend, or therapist for advice and tell them how you feel. Sometimes just putting your feelings into words can take a lot of stress away! If you don't feel like you can talk to someone about this, write it down on paper, whatever comes to your head, then come back an hour later and read it, you'll be surprised at how much you can learn about yourself this way. 6.Exercise. By exercising you increase your heart rate and in turn pumps blood faster around the body. This requires more oxygen which in turn work the lungs. Your entire cardio vascular system improves. The side effect of this is a slowly reducing blood pressure which is essential for dealing with stress and anxiety. If the idea of relaxing - rather than strenous - exercise appeals to you better consider trying yoga, Tai Chi, or Tae Bo! These increase both your physical and mental well being, and they are a lot of fun. Breathing exercises are also worth considering as they can greatly help reduce anxiety symptoms. 7.Treat yourself. When is the last time you did something for yourself? Go to the mall, or play tennis, go to the beach, or the spa, play poker or go to a club; whatever makes you happy, you deserve to be happy too! Stop worrying about everything else and start thinking about you, because you are the only one who can manage your stress and anxiety. 8.Find a distraction.If you find yourself unable to sleep sometimes the best option is to accept that you will be tired the next day. You may find yourself unable to stop thinking about your anxiety and what is making you anxious (if it is apparent). Exercise is a great distraction and should probably be your first option, but you may be unable to exercise or maybe you already did and are tired out from it. What now? Anything non-destructive can be helpful. Try reading, writing, gaming, singing, telling yourself a story, reciting the phone numbers you know, or anything that can distract your mind. Sitting around thinking about how uncomfortable / anxious you are is the worst thing you can do. Eating is not a recommended distraction.

Realize that you can't control everything

It sounds like you are really having a hard time dealing with keeping your emotions in tact. EMOTIONS are powerful. They affect the way you think and act. They can motivate you for both good and bad. At times, they may even seem to overwhelm you. Part of becoming a mature, responsible adult, however, is learning to control one’s emotions. Some experts now feel that the ability to manage emotions and to deal with people is more valuable than intelligence. In any event, the Bible places a high value on controlling one’s feelings. For example, Proverbs 25:28 says: “If you cannot control your anger, you are as helpless as a city without walls, open to attack.” (Today’s English Version) What makes it so hard to control one’s feelings? People of all ages and backgrounds struggle with controlling their emotions. As a young person, you are also inexperienced. (Proverbs 1:4) So, as you encounter new situations and challenges for the first time, it is only natural to feel a bit insecure and perhaps overwhelmed. Fortunately, your Creator well understands your feelings. He knows even your “disquieting thoughts.” (Psalm 139:23) In his Word he has set forth some principles that can help. One key to controlling your emotions is learning to control your thoughts. Negative thoughts can sap you of the energy you need to take action. (Proverbs 24:10) But how can you learn to think positively and thus be helped to control your emotions? One way is to refuse to dwell on negative things that make you feel depressed or insecure. By following the Bible advice to focus on things that are “serious” and “righteous,” you can replace negative thoughts with positive ones. (Philippians 4:8) Doing this may not be easy, but with effort it can be done. When confronted with situations such as you mentioned take a deep breath and just stop. Really think about what is happening. Ask yourself is it realistic to think that the worst possible thing you can think of is whats happening. Tell yourself some reassuring phrases like " i can get through this", stay calm, everything is ok. I hope this helps. The web site below has a lot of great Bible based advice