What can I do to overcome anxiety?

Overcoming anxiety involves a combination of lifestyle changes, psychological techniques, and sometimes professional help. Here are some strategies that can help you manage and overcome anxiety:

Breathing and Relaxation Techniques

• Practice slow, deep breathing. Techniques like counting to three as you breathe in and out, or the 4-7-8 breathing method, can help calm your body and mind134.
• Use progressive muscle relaxation to release muscle tension by tensing and then relaxing different muscle groups14.

Mindfulness and Meditation

• Engage in mindfulness practices to bring your focus back to the present moment. This can include guided meditation, walking meditation, or yoga134.
• Regular mindfulness practice can help reduce the anxiety response to known stressors.

Challenge Negative Thoughts

• Question your thought patterns and challenge negative self-talk. Cognitive restructuring involves identifying and changing unhelpful thoughts and beliefs that trigger anxiety134.

Face Your Fears

• Gradually expose yourself to situations or objects that trigger your anxiety. This can be done through exposure therapy, where you rank your fears and confront them in a controlled manner24.

Healthy Lifestyle

• Maintain a healthy diet rich in fruits, vegetables, wholegrain cereals, and low-fat dairy products. Avoid foods high in sugar, salt, and artificial additives, as well as substances like caffeine, nicotine, and alcohol24.
• Regular physical activity, such as walking, yoga, or tai chi, can help reduce stress and anxiety by burning up stress chemicals and promoting relaxation124.

Social Support

• Talk to a trusted friend or family member about your anxiety. Social support can significantly reduce anxiety levels and encourage further support if needed23.

Grounding Techniques

• Use grounding techniques like the 333 rule, where you identify three things you can see, hear, and touch to bring your focus back to the present moment3.

Journaling

• Keep an anxiety diary to track your feelings, identify triggers, and record effective coping strategies. Journaling can be calming and help you understand your anxiety better23.

Self-Compassion

• Practice self-compassion and be kind to yourself. Recognize that everyone deserves nurturing, including yourself1.

Structured Problem Solving

• Learn to break down problems into manageable components and develop a plan to solve them. This can help reduce generalized anxiety and depression4.

Professional Help

• If your anxiety is severe, consider seeking help from a mental health professional. Cognitive-behavioral therapy (CBT), counseling, and support groups can be highly effective in managing anxiety disorders134.

Additional Strategies

• Plan worry time to contain your worries to specific periods of the day, helping to prevent them from overwhelming you at other times1.
• Engage in activities you enjoy to reduce stress and improve your overall wellbeing1.
• Consider aromatherapy with calming scents like lavender, chamomile, and sandalwood to help relieve anxiety3.

By combining these strategies, you can develop a comprehensive approach to managing and overcoming anxiety.