Anxiety and panic are two of the most common mental health problems in the UK. Although the effects can be scary and debilitating, it is often liberating to realise that this issue is in your head, and does not represent a larger health problem. As such, you are in control of your own fears and can take steps to improve your own wellness. More serious panic and anxiety disorders can require medication or cognitive behaviour therapy, so if the steps below don’t work for you, it may be time to consult your GP.
- When the symptoms of anxiety strike, your mind can become totally clouded. As your heart races and your palms sweat, you may feel overcome with a sense of dread about your own wellbeing, and find it hard to think clearly. Distraction is key here – taking a walk, reading a book or having a bath can help take your mind of the worry and enable rational thought to return.
- Thinking through the possibilities of an anxiety-provoking situation can help to alleviate the fear. Often, people start to fear the state of panic itself. Remind yourself that even if you faint (which you won’t) or make a fool of yourself, you will survive. Try not to fight the panic, just ride it out and it will go away on its own.
- Try not to avoid situations that make you anxious. Facing your fear is the only way that you are going to learn that there is nothing to be scared of.
- Rather than panicking every time you feel that familiar surge of anxiety, instead face it head on and mentally welcome it. Think of it as one less time that you will ever experience it. The more you go towards the fear, the more it will retreat.
- Try to remind yourself that everyone experiences anxiety to a certain extent. In reality, the things that you fear just don’t tend to happen. What you are feeling is normal and will go away.
- Accept that you are not going to do everything perfectly and that a certain level of stress is normal.
- Use visualisation techniques to calm yourself down, such as imagining yourself on the beach or cuddled up in bed.
- Talking about your fears can help to reduce them. Either speak to a partner or friend or call a helpline. Talking therapy can also help.
- Simple measures such as a good night’s sleep and a healthy diet can help to cure anxieties. Avoid drugs and alcohol and take regular exercise.
- After a stressful situation that you have coped with well, reward yourself with a treat, to reinforce the positive behaviour.
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