7 Things That Can Ease Anxiety Today

Why is anxiety so often our go to reaction for situations? It’s because anxiety is hard-wired into our brains to help us survive. We can’t get rid of it and we need it. We just want to calm ourselves down when there’s no need for a “flight-or-fight” response. But anxiety thinking habits are embedded deep within the brain and won’t yield without conscious work and practice. It goes back to the days where we needed to be on high alert at all time - we were always looking for the saber toothed tiger, that may jump at us at any minute.

Here are my 7 tips that help me with my anxiety day to day, to help you feel better about whatever it is that’s causing you worry.

Get Off the Phone

Hands up if they first thing you do as soon as you open your eyes is reach for your phone, I know I am bad for it but do yourself a favour and resist the urge to see scroll endlessly through a bunch of pictures that belong to people you don't know. Just like using your phone before bed can stress you and lead to a disturbed sleep, they can mess with your mind if its the first thing you do as you wake. Instead of waking up to anxiety inducing "perfect" pics, allow yourself to just wake up, have a stretch.

Boss your Anxiety by accepting its there

When we feel anxious, we more often than not respond with a endless circle of negative thoughts on top of negative thoughts. Doing this just heightens the emotions and keeping it the cycle going.

We then become anxious about being anxious and on and on and on...

I found the best way to tackle it is to acknowledge that I'm feeling that way, I also allow myself to feel the anxiety, so it doesn't build to an unbearable feeling of panic. I take a minute and assure myself that its a small feeling and it too shall pass.

A little bit of self care

Giving myself a little extra time now I have stopped reaching for the phone first time I like to use my mornings doing something for me. On Mondays, Wednesday and Friday mornings I head out for some early morning exercise to help boost my energy for the day but on the other days its something as simple as having a green tea and a listen to the radio or my favourite podcast. I love a little faff in the morning, as there is nothing worse than running late in the morning to send your anxiety rocketing.

The power of breathing

This is a easy one, you don't even have to move or get out of bed. Breathing is great and an underused technique for helping to reduce anxiety because it simply helps relax and refocus the body and mind.

I try to start the day with 5 deep belly breathes - you know the ones that fill right down to the bottom of your rib cage.

I like to move it, move it!

Its common knowledge that exercise can really help with anxiety but its one of the hardest things to motivate yourself to do if your feeling MEH!

I go to a boot camp 3 days a week as soon as I wake up so I don't over think it and talk myself out of it - though I have been known to do that. OOPS but it doesnt have to be as hardcore as boot camp, it can be as gentle as taking a stroll through nature.

Don't feel you can leave the house? That's OK too, there are plenty of free online exercise classes you can do right in your living room.

Remember that anxiety is a normal human emotion to feel.

Don't make yourself feel any worse, there is no shame in the anxiety you are feeling. Anxiety is real and you shouldn't have to feel like you need to "just get on with it", its a real emotion.

So while this list provides a bunch of useful techniques that can work for one person, another may need more professional support to start feeling relief and that’s okay.

Help Lines

Anxiety Care UK

anxietycare.org.uk Helps people to recover from anxiety disorders.

Anxiety UK

03444 775 774 (Monday–Friday 9.30am–5.30pm) anxietyuk.org.uk Advice and support for people living with anxiety.

British Association for Counselling and Psychotherapy (BACP)

01455 88 33 00 bacp.co.uk Provides information about counselling and therapy. See the BACP's sister website, itsgoodtotalk.org.uk, to find a therapist near you.

Fearfighter

fearfighter.com A computer-based CBT (CCBT) programme for treating panic and phobias.

Improving Access to Psychological Therapies (IAPT)

nhs.uk/Service-Search Use the NHS service search to find psychological therapies services near you.

The National Institute for Health and Care Excellence (NICE)

nice.org.uk Information and clinical guidelines on recommended treatments for different conditions, including anxiety disorders.

No More Panic

nomorepanic.co.uk Provides information, support and advice for those with panic disorder, anxiety, phobias and OCD, including a forum and chat room.

No Panic

helpline: 08449 67 48 48 (10am–10pm) nopanic.org.uk Provides a helpline, step-by-step programmes, and support for those with anxiety disorders.

Samaritans

116 123 (24 hours a day) jo@samaritans.org Freepost RSRB-KKBY-CYJK Chris PO Box 90 90 Stirling FK8 2SA samaritans.org 24-hour emotional support for anyone who needs to talk. Calls are free from all providers and do not appear on bills.

Triumph Over Phobia (TOP UK)

www.topuk.org Provides self-help therapy groups and support for those with OCD, phobias and related anxiety disorders.