1. Identify symptoms of
anxiety
Take inventory of your inner voice when it repeatedly announces, "I'm worried about ____." Whether it's
that upcoming math test, party or soccer game, make note of the silent alarm bell in your head. Catch
yourself, and pay attention to nervous habits: hair twirling, nail biting, eye twitching, foot tapping.
2. Ask for help
You don't have to handle everything solo. Look for a helping hand. Or you can delegate a portion of a
task that is overwhelming. Even the act of venting to someone about all the stress you feel will help
you find emotional support and nurturing.
3. Create an action plan to handle an upcoming
worrisome challenge
Divide the task up into parts you can manage. A one-step-at-a-time approach divides and conquers
anxiety.
4. Identify activities that relax
you
Listening to music, talking a walk, calling a friend -- those are healthy diversion techniques. Take note of the things that bring you
pleasure, and exercise them when you need a lift or distraction.
5. Analyze how you explain
failure
Do you blame yourself? Laying blame and taking responsibility are two different things. Pessimists
blame themselves; optimists don't. Don't say, "I failed the test because I am stupid or incompetent."
Do say, "I failed because the test covered material I didn't focus on when studying." In the latter
situation, you are in control of changing the situation for the better. Realize that you can plan more
effectively for similar challenges in the future. Beating up on yourself is self-defeating; it leaves
you feeling powerless when, in fact, you are not.
6. Get enough sleep and eat properly during tough
times
When your schedule is packed with events, chores, challenges and responsibilities, make sure you take
care of your basic needs first. If you become overtired or undernourished your body is less capable of
performing well under pressure.
7. Purge yourself of intense
emotions
Keeping a journal is a helpful way to express your anger, sadness or disappointment. When you write it
down, you are, in effect, transferring the emotion out of your body and onto paper. This process helps
you understand what's behind the emotions, too.
8. Draw boundaries for yourself, within
reason
Can I land the lead in the play? Can I drop 20 pounds by prom night? Is that possible or impossible?
Reach high with your expectations, but just short of setting unattainable goals.
9. Set priorities
There are times when the whole world seems like a to-do list. Take out the garbage. Finish that
homework. Study for the test. Read the book for a report. Practice that musical instrument. Run so you
are conditioned for the game. Do some volunteer work. Shop for 
Learn to decide what is most important, and focus on that first. Arrange your to-do list in order of importance. Sometimes it's best to put off till tomorrow so you can manage today.
10. Get physical
Exercise revs up your body and makes you feel more hopeful and energized. No matter how much is on your
plate, find time to get outside and walk, run, bike ride, skate, swim, play tennis or partake in
whatever physical activity delights you.
QUIZ: 
