how to overcome anxiety?
Answers
Explanation:
How can I help myself?
Face your fear if you can
If you always avoid situations that scare you, you might stop doing things you want or need to do. You won’t be able to test out whether the situation is always as bad as you expect, so you miss the chance to work out how to manage your fears and reduce your anxiety. Anxiety problems tend to increase if you get into this pattern. Exposing yourself to your fears can be an effective way of overcoming this anxiety.[10]
Know yourself
Try to learn more about your fear or anxiety. Keep an anxiety diary or thought record to note down when it happens and what happens.[11] You can try setting yourself small, achievable goals for facing your fears. You could carry with you a list of things that help at times when you are likely to be become frightened or anxious. This can be an effective way of addressing the underlying beliefs that are behind your anxiety.[12]
Try to learn more about your fear or anxiety. Keep a record of when it happens and what happens.
Exercise
Increase the amount of exercise you do. Exercise requires some concentration, and this can take your mind off your fear and anxiety.[13]
Relax
Learning relaxation techniques can help you with the mental and physical feelings of fear. It can help just to drop your shoulders and breathe deeply. Or imagine yourself in a relaxing place. You could also try learning things like yoga, meditation, massage, or listen to the Mental Health Foundation’s wellbeing podcasts.
Healthy eating
Eat lots of fruit and vegetables, and try to avoid too much sugar. Resulting dips in your blood sugar can give you anxious feelings. Try to avoid drinking too much tea and coffee, as caffeine can increase anxiety levels.[14]
Avoid alcohol, or drink in moderation
It’s very common for people to drink when they feel nervous. Some people call alcohol ‘Dutch courage’, but the after-effects of alcohol can make you feel even more afraid or anxious.
Complementary therapies
Some people find that complementary therapies or exercises, such as relaxation techniques, meditation, yoga, or t’ai chi, help them to deal with their anxiety.[15]
Faith/spirituality
If you are religious or spiritual, this can give you a way of feeling connected to something bigger than yourself. Faith can provide a way of coping with everyday stress, and attending church and other faith groups can connect you with a valuable support network.
How do I get help?
Talking therapies
Talking therapies, like counselling or Cognitive Behavioural Therapy, are very effective for people with anxiety problems, including Computerised Cognitive Behavioural Therapy, which takes you through a series of self-help exercises on screen.[16] Visit your GP to find out more.
Medication
Drug treatments are used to provide short-term help, rather than looking at the root of the anxiety problems. Drugs may be most useful when they are combined with other treatments or support.
If you always avoid situations that scare you, you might stop doing things you want or need to do. You won’t be able to test out whether the situation is always as bad as you expect, so you miss the chance to work out how to manage your fears and reduce your anxiety. Anxiety problems tend to increase if you get into this pattern. Exposing yourself to your fears can be an effective way of overcoming this anxiety.[10]