YOUR ANXIETY TOOLBOX

When you’re feeling overwhelmed, try these:

KEEP A DIARY

Making regular notes about your moods and worries can help you to pinpoint anxiety triggers, so you can make sure to avoid them. it’s also worth noting times when you managed to control your anxiety, as a reminder to yourself that it is possible.

TALK

Find someone you trust, perhaps someone who has been through similar struggles with anxiety, and let them know how you’re feeling. and make sure to talk in person or over the phone, not via social media. “Technology and social media can be overstimulating,” says anna, “which will affect your brain’s anxiety triggers and make you feel worse.”

PRACTISE SELF-CARE

research has found that guided self-help can play a major role in helping people with anxiety disorders. Make a list of things that make you feel good (a hot bath, a walk in the sunshine, listening to your favourite radio programme, going for a massage) and schedule them into your life on a regular basis – whether you’re currently feeling overwhelmed or not. Write them in your diary and stick to them as you would a doctor’s appointment.

EXERCISE

Not only will your immune system get a boost, but you’ll be flooded with calming endorphins to lift your mood as well as burn away stress hormones. you don’t need to be a gym bunny to reap the benefits – just a brisk walk to the shops will help.

EAT WELL

a healthy diet that’s low in sugar, caffeine and alcohol will help regulate your blood sugar and mood swings, as well as keeping your energy levels up.

MEDITATION

learning to control your breath and take a moment of calm in every day will help no end if you’re prone to panic attacks. you can try a free ten-day trial of the app headspace, which offers easy ten-minute guided meditation sessions, at www.headspace.com

JUST BREATHE

“When we’re anxious we tend to take shallow breaths,” says anna. “This limits the amount of oxygen you take in and can make you feel lightheaded or dizzy. When you feel overwhelmed, breathe slowly and deeply, in through the nose and out through the mouth. Focusing on your breathing will help slow your heart rate and lower your blood pressure and make you feel calmer.”