Anxiety – Self Help

What can you do on your own to manage Anxiety?

• Managing anxiety is a gradual process and whatever method you try, give it time and be patient.
• What works for one person may not work for another. So, try out different techniques to see what works for you.
• If your anxiety persists despite using self-help measures, or, if it is severe and significantly impacts your daily life, consider seeking professional help from a Psychiatrist or Clinical Psychologist

Here are some things you could safely try to manage anxiety.

• 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.
• 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.
• 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.
• Challenge Negative Thoughts: Identify and challenge negative or irrational thoughts that may be fuelling your anxiety. Ask yourself if there is evidence to support these thoughts or if there are alternative perspectives.
• 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.
• Healthy Lifestyle Choices: Maintain a balanced diet, get enough sleep, and limit consumption of caffeine and alcohol, as they can exacerbate anxiety symptoms.
• Seek Support: Talk to a trusted friend, family member, or mental health professional about your feelings. Sharing your concerns can provide relief and perspective.
• Set Realistic Goals: Break tasks into smaller, manageable steps and set realistic goals for yourself. Celebrate your achievements, no matter how small.
• 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.
• 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.

Note that the above methods mentioned are just brief pointers. Discuss with a professional for more details of the techniques you should be using.