Living with anxiety can be challenging, but there are some actions you can take to assist. This page has some options for you to consider.
Talk to someone you trust
Talking to someone you trust about what's causing your anxiety might be calming. It's possible that simply having someone listen to you and demonstrate they care is beneficial for your anxiety treatment. If you are unable to open up to someone close to you, contact the doctor.
Try to manage your worries
Anxiety might make it difficult to quit worrying. You might be experiencing uncontrollable concerns. Or you may believe that you must continue to worry because it feels useful - or that stopping will result in negative consequences.
It can be beneficial to attempt several approaches to tackling these concerns. For example, you can:
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Set out a definite period to focus on your concerns so you know you haven't forgotten about them. Some people find it useful to set a timer.
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Write down your anxieties and preserve them in a certain location, such as a notepad or pieces of paper placed in an envelope or jar.
Look after your physical health
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Try to get plenty of sleep. Sleep can provide you with the energy to deal with challenging emotions and situations. For additional information, visit our page on how to deal with sleep disorders.
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Think about your diet. Eating frequently and keeping your blood sugar constant will improve your mood and energy levels. For additional information, visit our Food and Mood page.
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Try to engage in some physical activity. Exercise can have a significant positive impact on your mental health. For further information, please refer to our physical activity sections.
Try breathing exercises
Breathing exercises can help you cope and feel in control. You might discover some recommendations on our relaxation page. The NHS also recommends stress-relieving breathing exercises.
Always remember to breathe. Take some time to inhale. It is often the simplest thing, but it is often overlooked during panic episodes.
Can mindfulness help with anxiety?
Mindfulness is a method of focusing your whole attention on the current moment. Some people find mindfulness useful for dealing with certain anxiety problems, while others claim it makes them feel worse.
One explanation for this is that some people find detecting their negative thoughts too strong, which can make them feel even worse. If mindfulness does not help you feel better, talk to your doctor or therapist about other options.
The National Institute for Health and Care Excellence (NICE), which develops guidelines on best healthcare practices, states that mindfulness is not recommended for social anxiety. More information about social anxiety (also known as social phobia) may be found on our phobia types page.
Keep a diary
It could be helpful to keep track of what happens when you become nervous or experience a panic attack. This could help you identify trends in what causes these experiences for you or detect early warning indications that they are about to occur.
You might also take notice of what is going well. Living with anxiety can cause you to obsess over things that make you nervous or difficult to do. It is critical to be kind to oneself and to focus on the positive aspects of life.
Try peer support
Peer support brings together people who have shared similar situations to help one another. Many people find it beneficial to exchange ideas for staying healthy, connecting with others, and feeling less alone. You can:
Complementary and alternative therapies
You may find that complementary and alternative therapies can help you manage your anxiety.
You can try several ways to determine what works best for you. This includes:
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reflexology
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yoga
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aromatherapy
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herbal treatments
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massage
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Bach flower remedies
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meditation
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hypnotherapy.
Some people find that one or more of these techniques can help them relax and sleep better. Many pharmacies and health stores stock various cures and should be able to provide advice.
