I have done a similar post on this before, but as there are new followers and subscribers, I thought it would be a good idea to refresh our memories and go through the tips and coping strategies I have learnt throughout the years of struggling with anxiety and through therapy.
Anxiety is something many of us experience in our lives, and it is a normal feeling to have as humans; essentially, it is what keeps us alive and activates our fight-or-flight response. The fight-or-flight response is a natural physiological reaction to stress which prepares your body to either fight or flee from perceived threats.
However, it is when anxiety starts to take complete control over our lives that it can become very overwhelming and difficult to live with. Anxiety can be caused by a variety of factors, and often, it’s a combination of multiple influences. These causes can be physical, emotional, environmental, or even social.
So here are some tips and coping strategies I have learned as a person who has suffered from anxiety. I am now able to take control of my life by using these tips and coping strategies.
- Focusing on the things you can control – This is much easier said than done, especially for somebody dealing with anxiety and worry; however, focusing on the things we can control shifts your attention to areas where you have influence and can take action, giving you a sense of empowerment and stability. We cannot control the things that happened in the past or the future, but we can focus on the present and shift our energy into the things that make us happy and bring us joy.
- Practice Self-Compassion – It’s easy to become frustrated with yourself when you’re experiencing anxiety, but practicing self-compassion is crucial. Be gentle with yourself. Anxiety doesn’t make you weak or less capable—it’s just a part of the human experience. For this, I use positive affirmations. I speak them out loud to myself daily and also write them down; they help me feel more positive and uplifted and have reduced my anxiety. It also makes me feel more in control of how I am feeling.
(recent blog post on positive affirmations for growth – https://mymotivations.co.uk/positive-affirmations-for-growth/ )
- Exercise/Move your body – This should have been at the top, really but I know everybody’s circumstances are different. Exercise and training in the gym, running and walking has been the most effective thing that has reduced my anxiety, it has MASSIVELY helped, so if anybody is thinking of starting of getting into fitness, I couldn’t recommend more, even going out for a walk every day to get your started or just as your main source of exercise, you will see a HUGE improvement, I guarantee it. This is my top tip.
- Seek professional help/Talk to somebody – Again, I know this is easier said than done as some people may have more access to resources than others, but if you can speak to somebody on a professional level, this could be a GP, therapist, counsellor, wellbeing advisor, etc.
I went to therapy myself, and it made a huge difference, and I learnt a lot from it. It helped me overcome a lot and was a massive help. If you have any mental health or well-being groups in your community, they would be more than happy to chat with you and offer support. Also, with mental health charities and helplines, the majority of these are free and have helped many people. Give it a go if you feel comfortable doing so. \
(Although I highly recommend talking to somebody, if you don’t feel comfortable talking to anybody, purchase a notebook and journal and write down your worries, feelings and thoughts. This way, you are still getting out of your mind, and when writing them down, you can see the worries are not as scary as our mind makes them out to be.
I hope you have found these tips and coping strategies helpful and that you can take back control of your anxiety. I believe in you, and you can do this! Again, these are things that have worked for me, so they might not necessarily work for everyone, but it may be worth a go.
Lots of love x