Al Soor Specialist Clinic

Anxiety – How can I help myself?

Here are some self help methods tha can help you manage anxiety:

  1. Deep Breathing Exercises: Practice deep breathing to calm your nervous system. Inhale slowly through your nose, hold for a few seconds, and then exhale slowly through your mouth. Repeat several times.
  2. Mindfulness and Meditation: Engage in mindfulness or meditation techniques to ground yourself in the present moment. Focus on your breath or observe your surroundings without judgment.
  3. Progressive Muscle Relaxation: Tense and then relax each muscle group in your body, starting from your toes and working your way up to your head. This technique helps release physical tension.
  4. Challenge Negative Thoughts: Identify and challenge negative or irrational thoughts that may be fueling your anxiety. Ask yourself if there is evidence to support these thoughts or if there are alternative perspectives.
  5. Physical Activity: Engage in regular physical activity, such as walking, jogging, yoga, or dancing. Exercise releases endorphins, which are natural mood lifters and stress reducers.
  6. Healthy Lifestyle Choices: Maintain a balanced diet, get enough sleep, and limit consumption of caffeine and alcohol, as they can exacerbate anxiety symptoms.
  7. Seek Support: Talk to a trusted friend, family member, or mental health professional about your feelings. Sharing your concerns can provide relief and perspective.
  8. Set Realistic Goals: Break tasks into smaller, manageable steps and set realistic goals for yourself. Celebrate your achievements, no matter how small.
  9. Limit Exposure to Stressors: Identify sources of stress in your life and take steps to minimize or avoid them when possible. This might involve setting boundaries, saying no to additional commitments, or delegating tasks.
  10. Practice Self-Compassion: Be kind to yourself and recognize that it’s okay to feel anxious at times. Treat yourself with the same compassion you would offer to a friend in a similar situation.

Remember, managing anxiety is a gradual process, and what works for one person may not work for another. It’s important to experiment with different techniques and strategies to find what works best for you. If your anxiety persists or significantly impacts your daily life, consider seeking professional help from a therapist or counselor.