Ten ways to cope with anxiety
1 TAKE TIME OUT
“Think about what sort of activities you can turn to when you want to switch off from worrying,” says Gill. “It could be something you can dip into for ten minutes, or immerse yourself in for an hour, when necessary.” Doing something as simple as listening to music, reading a novel, watching a film or completing a crossword can help fade those nagging negative thoughts.
2 Plan ahead
Making a good plan can make a big difference in calming anxious thoughts. Try to identify what it is you’re actually worried about and think through the possible solutions or the options you have to minimise or manage the worst-case scenario.
4 Stop comparing
We’re all different. “Don’t judge yourself against impossible standards,” says Pablo. Everything is relative and your feelings and experiences are still valid, regardless of others’ expectations. Focus on the things you’re good at, not on the things you don’t do so well in.
8 Be kind to yourself
When anxiety strikes, practise the love, compassion and patience that you would to your best friend, on yourself.
3 Practise self-care
“Try to eat well, keep active, watch your alcohol intake and get enough sleep,” advises Pablo Vandenabeele, Clinical Director for Mental Health at Bupa UK (www. bupa.co.uk). “Each of these practices can have a profound effect on our mental health and general wellbeing.” Sleep is especially important, since almost every system of the body is affected by the quality and quantity of sleep a person gets, especially the brain. Omega-3 fatty acids in foods can lift your mood by lowering levels of stress chemicals, while exercise releases endorphins, which trigger a positive feeling.
5 Establish a support network
Talking to a friend or relative about what’s making you anxious can help. They might have a different perspective on how to handle tricky situations and their advice may make you feel more reassured.
6 Take a deep breath
“Breathing more slowly calms the mind and body, especially when you feel a panic attack coming on,” says Dr Jeremy Howick, Oxford philosopher and medical researcher (www.jeremyhowick.com).
9 Take small steps
If you’d like to try something new, but the thought of it makes you feel sick with worry, note down a list of small steps you can take towards achieving your goal. Once you break it down into manageable chunks you may find it a lot less overwhelming.