Got anxiety? This post has got you covered with resources for anxiety management, from self-help techniques and professional support to digital tools. Learn how to cope with and reduce anxiety.
Quick Facts
- Recognising anxiety early on is key to managing and minimising its impact on your daily life.
- Professional help like CBT is a lifesaver for those whose anxiety is disrupting their routine; it’s structured support.
- Adding self-help techniques like breathing exercises, mindfulness practices and doing enjoyable activities will help you cope with anxiety a lot better.
What is Anxiety
Anxiety is a natural stress response; it’s feelings of dread, fear or unease. It’s a normal reaction to difficult situations or perceived danger—we all experience it from time to time. Life events, work pressures and personal relationships can trigger anxiety.
However, anxiety disorders are different from normal feelings. Persistent and excessive worry and fear can interfere with daily activities. When anxiety gets too intense it can become a disorder, like panic disorder or obsessive-compulsive disorder (OCD). This can involve overwhelming fears of even minor things and can impact relationships, work and overall well-being.
About a third of adolescents and adults in the UK will experience an anxiety disorder in their lifetime. Knowing anxiety can escalate, and recognising symptoms early on helps us manage it better.
Recognising Anxiety Symptoms
Anxiety isn’t just in your head—it can also manifest physically. You may get stomach aches, dizziness or lightheadedness, which can be scary and make the anxiety worse. Emotionally, you may feel irritable, restless or overwhelmed by a sense of impending doom. Social situations can make you nervous, self-conscious or fearful.
Cognitive symptoms are also common. These include difficulty concentrating, a blank mind or persistent worry, which can disrupt daily life. Recognising these signs early on means we can manage them proactively and prevent them from getting worse.
Professional Help for Anxiety
When anxiety takes over your life, seeking professional help is crucial. Talking to your GP is a good first step. They can offer guidance, refer you to a specialist or recommend treatments like cognitive behavioural therapy (CBT).
CBT is about identifying and changing negative thought patterns and behaviours. Typically, 6 to 20 sessions (each 30 to 60 minutes) of CBT is highly effective for anxiety disorders. In England, NHS talking therapies are available without a GP referral and offer structured support for various anxiety-related conditions.
If you can’t cope or keep yourself safe, urgent help is available through community mental health teams (CMHTs), which include crisis services. Remember, seeking help is a sign of strength, not weakness.
Self Help Techniques
Self-help techniques can be powerful tools in managing anxiety. These practical methods calm the mind and address unhelpful thoughts. Let’s look at some techniques:
Breathing Techniques
Deep belly breathing is a simple way to reduce anxiety. Controlled breathing exercises calm the mind, induce relaxation and give you instant relief in stressful moments. Apps like Breathwrk have guided exercises specifically for anxiety relief.
Mindfulness Practices
Mindfulness practices like meditation and yoga help reduce anxiety by bringing us into the present moment. Regular mindfulness can calm anxious thoughts, reduce stress and improve mental health. Apps like Headspace and Insight Timer have guided sessions to help you bring mindfulness into your daily life.
Worry Time
Designating a specific time each day to focus on your worries—known as “worry time”—can help manage anxious thoughts. This allows you to keep worrying for a set time and not let it spill over into the rest of your day.
Daily Coping Strategies
Incorporating good coping strategies into your daily life can make a big difference in anxiety management. Here are some techniques:
Gradual Exposure
Gradual exposure is about facing your fears in a controlled and gradual way, reducing avoidance over time. This builds confidence and resilience and breaks the fear cycle.
Diary Keeping
Keeping a diary allows you to track your thoughts and feelings, identify triggers and develop personal coping strategies. Over time, this can increase self-awareness and anxiety management.
Fun Activities
Doing things you enjoy, like hobbies or spending time with loved ones, releases endorphins and relaxes you. Make time for things that bring you joy, as they are part of managing anxiety and overall well-being.
Supporting Someone with Anxiety
Supporting someone with anxiety requires understanding and empathy. Listening, validating their feelings and encouraging professional help is key.
Listening and Validating Feelings
Active listening shows empathy and makes them feel heard and understood. Being present and attentive gives them a safe space to express their anxieties, which can reduce feelings of loneliness.
Encouraging Professional Help
If appropriate, encourage your loved one to seek professional support. Use gentle language and remind them seeking help is a sign of strength. Tell them they are not alone and that therapies like CBT can help.
Online and Community Resources
Online and community resources can be a big help in managing anxiety.
- Websites and Helplines: NHS 111 offers urgent mental health support. Charities like Mind, Rethink, and CALM have practical advice and information. The Hub of Hope helps you find local mental health charities.
- Support Groups: Community support groups give you connections, shared experiences, and social bonds, and they reduce loneliness.
- Books and Educational Materials: Books on mindfulness, meditation, and anxiety management can increase your understanding of anxiety and provide you with practical strategies.
Digital Tools and Apps
Digital tools are convenient for managing anxiety. Apps like Medito, Headspace, and Insight Timer have guided mindfulness and breathing exercises. Platforms like BetterHelp have affordable virtual therapy sessions and support groups.
Conclusion
Managing and understanding anxiety requires a multi-faceted approach. From recognising symptoms and seeking professional help to self-help techniques and digital resources, there are many ways to manage anxiety. By taking action and seeking support, you can get back in control of your mental health and live a more balanced.
