Take five

More than two mil­lion Aus­tralians suf­fer from anx­i­ety. To mark World Men­tal Health Day on 10 Oc­to­ber, we asked Beyond­blue for tips on how to man­age when stress strikes.

Qantas - - QNEWS. -

1. Slow down your breath­ing. When you’re anx­ious your breath­ing be­comes faster and more shal­low, which means you’re ex­hal­ing car­bon diox­ide more quickly than is ideal. This trig­gers greater feel­ings of anx­i­ety. To com­bat that, count to three as you breathe in then count to three as you breathe out. Make your breath out as long as your breath in. 2. Chal­lenge your in­ner di­a­logue. Try to imag­ine dif­fer­ent in­ter­pre­ta­tions of a sit­u­a­tion that’s mak­ing you anx­ious, rather than jump­ing to the worst-case sce­nario.

3. Adopt a healthy lifestyle. Things like ex­er­cise, good nu­tri­tion, re­duced stress and ad­e­quate sleep can make a big dif­fer­ence in help­ing you man­age anx­i­ety, as can spend­ing time in na­ture and con­nect­ing with peo­ple you like. 4. Learn from oth­ers. Talk­ing with oth­ers who also ex­pe­ri­ence anx­i­ety can help you feel less iso­lated in your ex­pe­ri­ence. Sup­port groups or on­line fo­rums can be safe spa­ces to get help and you can also visit beyond­blue.org.au.

5. Stay in the mo­ment. Anx­i­ety makes you worry about a ter­ri­ble fu­ture that hasn’t ac­tu­ally hap­pened. Try to bring your­self back to where you are right now. Do this by notic­ing five things you can hear, five things you can see and five things you can touch.

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