Best ways to. Manage anxiety fear and stress
Take time out
It's impossible to think clearly when you're flooded with fear or anxiety. The first thing to
do is take time out so you can physically calm down.
Distract yourself from the worry for 15 minutes by walking around the block, making a
cup of tea or having a bath.
2. Breathe through panic
If you start to get a faster heartbeat or sweating palms, the best thing is not to fight it.
Stay where you are and simply feel the panic without trying to distract yourself. Place
the palm of your hand on your stomach and breathe slowly and deeply.
The goal is to help the mind get used to coping with panic, which takes the fear of fear
away.
Try this breathing technique for stress .
3. Face your fears
Avoiding fears only makes them scarier. Whatever your fear, if you face it, it should start
to fade. If you panic one day getting into a lift, for example, it's best to get back into a
lift the next day.
4. Imagine the worst
Try imagining the worst thing that can happen – perhaps it's panicking and having a
heart attack. Then try to think yourself into having a heart attack. It's just not possible.
The fear will run away the more you chase it.
5. Look at the evidence
It sometimes helps to challenge fearful thoughts. For example, if you're scared of
getting trapped in a lift and suffocating, ask yourself if you have ever heard of this
happening to someone. Ask yourself what you would say to a friend who had a similar
fear.
6. Don't try to be perfect
Life is full of stresses, yet many of us feel that our lives must be perfect. Bad days and
setbacks will always happen, and it's important to remember that life is messy.
7. Visualise a happy place
Take a moment to close your eyes and imagine a place of safety and calm. It could be
a picture of you walking on a beautiful beach, or snuggled up in bed with the cat next
to you, or a happy memory from childhood. Let the positive feelings soothe you until
you feel more relaxed.
8. Talk about it
Sharing fears takes away a lot of their scariness. If you can't talk to a partner, friend or
family member, call a helpline such as the Samaritans (116 123, open 24 hours a day).
If your fears aren't going away, you can ask your GP for help. GPs can refer people for
counselling, psychotherapy or help through an online mental health service, such as
FearFighter .
9. Go back to basics
Lots of people turn to alcohol or drugs to self-treat anxiety, but this will only make
matters worse. Simple, everyday things like a good night's sleep, a wholesome meal
and a walk are often the best cures for anxiety.
10. Reward yourself
Finally, give yourself a treat. When you've made that call you've been dreading, for
example, reinforce your success by treating yourself to a massage, a country walk, a
meal out, a book, a DVD, or whatever little gift makes you happy.
do is take time out so you can physically calm down.
Distract yourself from the worry for 15 minutes by walking around the block, making a
cup of tea or having a bath.
2. Breathe through panic
If you start to get a faster heartbeat or sweating palms, the best thing is not to fight it.
Stay where you are and simply feel the panic without trying to distract yourself. Place
the palm of your hand on your stomach and breathe slowly and deeply.
The goal is to help the mind get used to coping with panic, which takes the fear of fear
away.
Try this breathing technique for stress .
3. Face your fears
Avoiding fears only makes them scarier. Whatever your fear, if you face it, it should start
to fade. If you panic one day getting into a lift, for example, it's best to get back into a
lift the next day.
4. Imagine the worst
Try imagining the worst thing that can happen – perhaps it's panicking and having a
heart attack. Then try to think yourself into having a heart attack. It's just not possible.
The fear will run away the more you chase it.
5. Look at the evidence
It sometimes helps to challenge fearful thoughts. For example, if you're scared of
getting trapped in a lift and suffocating, ask yourself if you have ever heard of this
happening to someone. Ask yourself what you would say to a friend who had a similar
fear.
6. Don't try to be perfect
Life is full of stresses, yet many of us feel that our lives must be perfect. Bad days and
setbacks will always happen, and it's important to remember that life is messy.
7. Visualise a happy place
Take a moment to close your eyes and imagine a place of safety and calm. It could be
a picture of you walking on a beautiful beach, or snuggled up in bed with the cat next
to you, or a happy memory from childhood. Let the positive feelings soothe you until
you feel more relaxed.
8. Talk about it
Sharing fears takes away a lot of their scariness. If you can't talk to a partner, friend or
family member, call a helpline such as the Samaritans (116 123, open 24 hours a day).
If your fears aren't going away, you can ask your GP for help. GPs can refer people for
counselling, psychotherapy or help through an online mental health service, such as
FearFighter .
9. Go back to basics
Lots of people turn to alcohol or drugs to self-treat anxiety, but this will only make
matters worse. Simple, everyday things like a good night's sleep, a wholesome meal
and a walk are often the best cures for anxiety.
10. Reward yourself
Finally, give yourself a treat. When you've made that call you've been dreading, for
example, reinforce your success by treating yourself to a massage, a country walk, a
meal out, a book, a DVD, or whatever little gift makes you happy.
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