Anxiety is one of the most common mental problems we can face, it often makes us feel and focus on the things we cannot control including our anxiety symptoms. It’s important to validate and accept the things we can’t control but also to be pro-active on the things we can.
There are many ways to help ease anxiety, and so as part of Mental Health Awareness Week 2023, we wanted to share our 5 tips for managing your anxiety:
An example of a useful breathing technique is called 7-11 breathing. This can aid anxiety symptom reduction and promote a more relaxed frame of mind. It's simply where you breathe in for 7 seconds and out for 11 seconds. As you practice this technique you will get a better understanding at knowing the pace to which you need to breathe in and out forming a cycle of relaxing and rejuvenating breathing.
This technique is great for using your mind to focus on completely different things. The technique consists of a range of things to tunnel your mind onto, such as picturing your worry as a balloon and popping it, to replaying a memory in detail within your head. This technique can be extremely powerful and beneficial if given time and effort.
Positive affirmations are the way we can create neutral pathways towards a more balanced automated thinking process. Choosing to tell ourselves the 'other' truths about ourselves that are all positive. Appreciate yourself and step away from our brain’s natural negative bias.
Household tasks, getting out the house, reading, listening to music for motivation etc. These are all healthy distractions - with each one completed, impacting yourself and those around you. Working healthy distractions into your routine can be a great way of doubling down on these healthy coping strategies.
This technique is great for being mindful wherever you are. Working within your mind you're going to notice 5 things you see, 4 things you can feel, 3 things you can hear, 2 things you can smell and 1 thing you can taste. With each step go into great detail, for example you see a pencil – notice the pencils curves, what it's made of, how sharp it is, what it feels like on your skin etc.
If you need support with feelings of anxiety, Anxiety UK have a range of services available to help:
03444 775 774 - Open 9:30am - 5:30pm, Monday - Friday (Excluding bank holidays)
'Ask Anxia' - 24/7 Live chat
07537 416 905 - Texting Service, Open 9:30am - 5:30pm, Monday - Friday (Excluding bank holidays)