Dealing with Anxiety
Top Tips for Reducing Anxiety
Whatever form of anxiety you have, here are some simple tips which can help to calm your mind and reduce stress to lower your anxiety levels:
- Focus on something else
Take your mind off the thing you feel anxious about by studying an object, and turning your whole attention to really take in the small details, the feel, texture smell, really using your senses.
- Try breathing exercises
Slow your breathing, taking slower deeper breaths causes the heart-rate to slow which can have a calming effect on the body.
- Do something physical
Exercise not only releases endorphins (feel good hormones) into the body which can help in turn reduce stress and anxiety, but will also use up your anxious energy. It doesn’t have to be a marathon, taking a brisk walk in the fresh air can really calm the mind.
- Talk to a specialist
There are a number of charities and organisation which can help, Mind UK, Anxiety UK and No Panic all offer support, advice and information for people experiencing anxiety.
- Talk to someone you trust
As the saying goes, a problem shared is a problem halved. Just saying your worries out loud can be a real help to rationalise and address your problems. By speaking with a supportive friend, partner, or family member you will not only feel less outnumbered by your problems, but they may be able to help you to find solutions.
- Manage and address your worries
Set aside time to address your worries or write them down to declutter your mind without ignoring the concerns.
Write any non-urgent worries on a separate list and file this away in a box or drawer. Revisit it once a week, many of the things that seemed so worrying at the time will no longer be important, helping you put your thoughts into context.
Yoga is a great way to combine breathing, exercise and help shift your focus all in one.
Especially guided meditation can help clear your mind, giving you a break from your worries and creating techniques to help you cope better in stressful situations.
- Counselling and Cognitive Behavioural Therapy (CBT)
Can help deal with past experiences and address how our mind works. This allows you to reprogram any negative thought patterns in order to reduce anxieties and the resulting stresses.
For more information see the NHS guide to CBT.
There are also prescribed and non-prescription (over the counter) medications available, if you feel this may help, speak to your pharmacist or GP.
If your (or someone else’s) symptoms are severe, or you are concerned about your (or their) well-being – always seek professional medical advice speak to your pharmacist or GP.
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