How to cope with anxiety: 8 tips and strategies

MENTAL HEALTH AWARENESS WEEK

How to cope with anxiety: 8 tips and strategies

WHAT'S INSIDE?

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WHAT IS ANXIETY?

Anxiety is a normal response to stress. It is a feeling of unease,suchasworryorfear,thatcanbemildorsevere. Anxiety can be triggered by a variety of situations, includingwork,school,relationships,orhealthconcerns. Itisanaturalpartofthebody's"fightorflight"response, which prepares us to respond to perceived threats. However, when anxiety becomes excessive or persists foralongtime,itcaninterferewithdailylifeandbeasign of an anxiety disorder. Anxiety disorders are the most common type of mental health disorder and include panic disorder, social anxiety, and generalised anxiety disorder.

WhatcanIdoaboutit?

The symptoms of anxiety can be distressing and can sometimes lead to further anxiety or panic. Fortunately, there are things you can do to help you to cope with anxietyandfeelmoreincontrol. Wehavedetailedsome ofourfavouritestrategiesonthefollowingpages.

WHAT ARE THE SYMPTOMS OF ANXIETY?

Anxietycancauseanumberofphysical andpsychologicalsymptomsandmay alsocausechangesinaperson’sthought patterns:

PhysicalSymptoms

Heartpalpitations

Tenseorachingmuscles

Sweating

Shakingortrembling

Dizzinessorfainting

Digestiveproblems,stomachaches

ornausea

Shortnessofbreath,hyperventilation orpanicattacks

Tiredness

Difficultysleeping

Psychological symptoms

Excessiveenergyorfeelingsofbeing onedge

Difficultyconcentratingorgoing blank

Irritability

Racingthoughtsorruminating

Unpleasantorintrusivethoughts

Excessiveworrying

Feelingsoftimespeedingupor slowingdown

Feelingsofdreadorimpendingdoom

WHAT CAN I DO ABOUT IT?

Getmoving

Exercise is an effective way to reduce anxiety. Physical activity releases endorphins, which are natural moodboostersthatcanhelpyoutofeelmore relaxed and less anxious Try and aim for at least 30 minutes of moderate exercise each day, such as walking outdoors,swimming,oryoga.

Takeacoffeebreak

Caffeineandalcoholcanbothincreaseanxiety levels. Caffeine is a stimulant that can make you feel jittery and nervous, while alcohol is a depressant that can affect your mood and sleep quality. Try limiting your intake of these substancesoravoidingthemaltogether

WHATCANIDOABOUTIT?

CHALLENGE NEGATIVE THOUGHTS

Anxietyofteninvolvesnegativethoughts andworries.Thesethoughtscanbe irrationalanduntrue.Tochallenge negativethoughts,askyourselfiftheyare basedonfactsorassumptions.Consider theevidencethatsupportsorrefutes yourworriesandtrytoreframethemina morepositiveandrealisticway.

TALK ABOUT IT

Socialsupportcanbeaneffectiveway tomanageanxiety.Oftensimply voicingyourworriesoutloudhelpsyou toprocessthem,seethemmore rationallyandfindsolutions(orrealise they'reunfounded).Talkingto someoneyoutrustaboutyourworries andfearscanalsohelpyoutofeelless aloneandmoresupported.

WHATCANIDOABOUTIT?

Stayinthemoment

Mindfulness is a type of meditation that involves focusingyourattentiononthepresentmoment.Itcan help you to calm your mind and reduce anxious thoughts. One simple and effective mindfulness techniqueisthe5-4-3-2-1method.Thisinvolvesusing yoursensestogroundyourselfinthepresentmoment anddivertyourattentionawayfromanxiousthoughts. Themethodworksbygettingyoutoidentify,inturn:

thingsyoucan

see

aroundyou

thingsyoucan hear

thingyoucan taste

thingsyoucan touch

thingsyoucan smell

Byfocusingyoursensesonthepresent moment,youcanshiftyourattention awayfromanxiousthoughtsand feelingsandreduceyouroveralllevel ofanxiety

WHATCANIDOABOUTIT?

Allowyourselftimetoworry

Ifyouareunabletostopnegativethoughtsandworries, takebacksomecontrolbyschedulingsomedaily'worry time'. Set a specific time each day when you allow yourselftoworryasmuchasyouwant,butonlyforaset periodoftime(e.g.,15minutes).Trysayingthethoughts out loud. This technique will help take some of the power out of your thoughts and give you some control overhowmuchtimeyouallowyourmindtorace.

Letyourhairdown

Engaging in enjoyable activities is a great way to distract yourself from feelings of anxiety When you do something you enjoy,yourmindisnaturallyfocusedonthe task at hand, which can help to reduce anxious thoughts and feelings. Activities such as reading, exercising, listening to music, or spending time with friends and loved ones can be particularly effective in providingatemporaryescapefromanxiety. By prioritising activities that bring you joy, you can help to manage your anxiety and improveyouroverallmentalwellbeing

Identifyyourtriggers

Identifying what's triggering your anxiety is an essential step towards managing it effectively Triggers for anxiety can be internal, such as negative thoughts or physical sensations, or external, such as stressful situations or events. Once you have identified your triggers, it is helpful to explore whether there is anything you candoaboutthem.Byidentifyingyourtriggersandexploringwaystomanagethem, youcantakeproactivestepstowardsreducingtheimpactofanxietyonyourlife.

NEXT STEPS

Notallofthesetipswillworkforeveryoneandifyoufindthatyouarecontinuingtostrugglewithanxietyanditis causingyoudistressorstartingtoaffectyourdailylife,youshouldcontactyourGP,oryourcompany’sEmployee AssistanceProgramme(EAP)iftheyhaveone.

HERE TO HELP

Medigold Health offers a number of workplace training courses designed specifically to boost the wellbeing of your teams and protect them from the impact of mentalhealthissuesincludinganxiety. With multiple strategies, tools, and techniques available, we can help you by providing guidance on how to develop a structured plan for your organisation, address current issues, and put in place a proactive,preventativeculture.

Interested? Drop our friendly team an email heretoarrangeacallback.