How do i help my anxiety

Get help with anxiety, fear or panic

Most people feel anxious or scared sometimes, but if it's affecting your life there are things you can try that may help.

Support is also available if you're finding it hard to cope with anxiety, fear or panic.

Symptoms of anxiety

Anxiety can cause many different symptoms. It might affect how you feel physically, mentally and how you behave.

It's not always easy to recognise when anxiety is the reason you're feeling or acting differently.

Physical symptoms
  • faster, irregular or more noticeable heartbeat
  • feeling lightheaded and dizzy
  • headaches
  • chest pains
  • loss of appetite
  • sweating
  • breathlessness
  • feeling hot
  • shaking
Mental symptoms
  • feeling tense or nervous
  • being unable to relax
  • worrying about the past or future
  • feeling tearful
  • not being able to sleep
  • difficulty concentrating
  • fear of the worst happening
  • intrusive traumatic memories
  • obsessive thoughts
Changes in behaviour
  • not being able to enjoy your leisure time
  • difficulty looking after yourself
  • struggling to form or maintain relationships
  • worried about trying new things
  • avoiding places and situations that create anxiety
  • compulsive behaviour, such as constantly checking things

Symptoms of a panic attack

If you experience sudden, intense anxiety and fear, it might be the symptoms of a panic attack. Other symptoms may include:

  • a racing heartbeat
  • feeling faint, dizzy or lightheaded
  • feeling that you're losing control
  • sweating, trembling or shaking
  • shortness of breath or breathing very quickly
  • a tingling in your fingers or lips
  • feeling sick (nausea)

A panic attack usually lasts 5 to 30 minutes. They can be very frightening, but they're not dangerous and should not harm you.


If you're not sure how you feel, try our mood self-assessment.

Things you can try to help with anxiety, fear and panic


  • try talking about your feelings to a friend, family member, health professional or counsellor. You could also contact Samaritans, call: 116 123 or email: [email protected] if you need someone to talk to

  • use calming breathing exercises

  • exercise – activities such as running, walking, swimming and yoga can help you relax

  • find out how to get to sleep if you're struggling to sleep

  • eat a healthy diet with regular meals to keep your energy levels stable

  • consider peer support, where people use their experiences to help each other. Find out more about peer support on the Mind website

  • listen to free mental wellbeing audio guides


  • do not try to do everything at once – set small targets that you can easily achieve

  • do not focus on the things you cannot change – focus your time and energy into helping yourself feel better

  • do not avoid situations that make you anxious – try slowly building up time spent in worrying situations to gradually reduce anxiety

  • try not to tell yourself that you're alone; most people experience anxiety or fear at some point in their life

  • try not to use alcohol, cigarettes, gambling or drugs to relieve anxiety as these can all contribute to poor mental health

Audio: How to cope with anxiety – a relaxation technique

In this audio guide, a doctor explains how you can take control of anxiety.

Media last reviewed: 2 March 2021
Media review due: 2 March 2024


Further information and support

  • Mind: anxiety and panic attacks – how can I help myself?
  • Mind: anxiety and panic attacks – what is a panic attack?
  • Every Mind Matters: self-help cognitive behavioural therapy (CBT) techniques – get help with anxiety and worries, improve your sleep and boost your mental wellbeing

Where to get NHS help for anxiety, fear and panic

Referring yourself for therapy

If you need more support, you can get free psychological therapies like cognitive behavioural therapy (CBT) on the NHS.

You can refer yourself directly to an NHS psychological therapies service (IAPT) without a referral from a GP.

Non-urgent advice: See a GP if:

  • you're struggling to cope with anxiety, fear or panic
  • things you're trying yourself are not helping
  • you would prefer to get a referral from a GP

Urgent advice: Ask for an urgent GP appointment or call 111 if:

  • you need help urgently, but it's not an emergency

111 can tell you the right place to get help if you need to see someone. Go to or call: 111.

Immediate action required: Call 999 or go to A&E now if:

  • you or someone you know needs immediate help
  • you have seriously harmed yourself – for example, by taking a drug overdose

A mental health emergency should be taken as seriously as a medical emergency.

Find your nearest A&E

Causes of anxiety, fear and panic

There are many different causes of anxiety, fear or panic and it's different for everyone.

When you're feeling anxious or scared, your body releases stress hormones, such as adrenaline and cortisol.

This can be helpful in some situations, but it might also cause physical symptoms such as an increased heart rate and increased sweating. In some people, it might cause a panic attack.

Regular anxiety, fear or panic can also be the main symptom of several health conditions. Do not self-diagnose – speak to a GP if you're worried about how you're feeling.

Identifying the cause

If you know what's causing anxiety, fear or panic, it might be easier to find ways to manage it.

Some examples of possible causes include:

  • work – feeling pressure at work, unemployment or retirement
  • family – relationship difficulties, divorce or caring for someone
  • financial problems – unexpected bills or borrowing money
  • health – illness, injury or losing someone (bereavement)
  • difficult past experiences – bullying, abuse or neglect

Even significant life events such as buying a house, having a baby or planning a wedding could lead to feelings of stress and anxiety.

You might find it hard to explain to people why you feel this way, but talking to someone could help you find a solution.

Find out more about the 5 steps to mental wellbeing.

Conditions related to anxiety, fear and panic

A table showing some of the conditions related to anxiety, fear and panic
Symptoms Possible cause
feelings of anxiety that will not go away, anxiety is affecting your life generalised anxiety disorder
overwhelming fear of something specific like an object, place or animal phobias
regularly experiencing panic attacks panic disorder
often reliving traumatic past experiences, nightmares and flashbacks post-traumatic stress disorder

11 tips for coping with an anxiety disorder

Speaking of Health

Topics in this Post
  • Behavioral Health
  • Anxiety
  • Balance your mental and emotional health

Having occasional feelings of anxiety is a normal part of life, but people with anxiety disorders experience frequent and excessive anxiety, fear, terror and panic in everyday situations. These feelings are unhealthy if they affect your quality of life and prevent you from functioning normally.

Common symptoms of anxiety disorders include:
  • Feeling nervous
  • Feeling helpless
  • A sense of impending panic, danger or doom
  • Increased heart rate
  • Hyperventilation
  • Sweating
  • Trembling
  • Obsessively thinking about the panic trigger

These feelings of anxiety and panic can interfere with daily activities and be difficult to control. They are out of proportion to the actual danger and can cause you to avoid places or situations.

You should see your health care provider if your anxiety is affecting your life and relationships. Your provider can help rule out any underlying physical health issue before seeing a mental health professional.

While most people with anxiety disorders need psychotherapy or medications to get anxiety under control, lifestyle changes and coping strategies also can make a difference.

Here are 11 tips for coping with an anxiety disorder:
  1. Keep physically active.
    Develop a routine so that you're physically active most days of the week. Exercise is a powerful stress reducer. It can improve your mood and help you stay healthy. Start out slowly, and gradually increase the amount and intensity of your activities.
  2. Avoid alcohol and recreational drugs.
    These substances can cause or worsen anxiety. If you can't quit on your own, see your health care provider or find a support group to help you.
  3. Quit smoking, and cut back or quit drinking caffeinated beverages.
    Nicotine and caffeine can worsen anxiety.
  4. Use stress management and relaxation techniques.
    Visualization techniques, meditation and yoga are examples of relaxation techniques that can ease anxiety.
  5. Make sleep a priority.
    Do what you can to make sure you're getting enough sleep to feel rested. If you aren't sleeping well, talk with your health care provider.
  6. Eat healthy foods.
    A healthy diet that incorporates vegetables, fruits, whole grains and fish may be linked to reduced anxiety, but more research is needed.
  7. Learn about your disorder.
    Talk to your health care provider to find out what might be causing your specific condition and what treatments might be best for you. Involve your family and friends, and ask for their support.
  8. Stick to your treatment plan.
    Take medications as directed. Keep therapy appointments and complete any assignments your therapist gives. Consistency can make a big difference, especially when it comes to taking your medication.
  9. Identify triggers.
    Learn what situations or actions cause you stress or increase your anxiety. Practice the strategies you developed with your mental health provider so you're ready to deal with anxious feelings in these situations.
  10. Keep a journal.
    Keeping track of your personal life can help you and your mental health provider identify what's causing you stress and what seems to help you feel better.
  11. Socialize.
    Don't let worries isolate you from loved ones or activities.

Your worries may not go away on their own, and they may worsen over time if you don't seek help. See your health care provider or a mental health provider before your anxiety worsens. It's easier to treat if you get help early.

Learn more about anxiety management:
  • 5, 4, 3, 2, 1: Countdown to make anxiety blast off
  • 9 ways to tame anxiety during the COVID-19 pandemic
  • Addressing your mental health by identifying the signs of anxiety and depression

Siri Kabrick is a nurse practitioner in Psychiatry & Psychology in Fairmont, Minnesota.

For the safety of our patients, staff and visitors, Mayo Clinic has strict masking policies in place. Anyone shown without a mask was either recorded prior to COVID-19 or recorded in a non-patient care area where social distancing and other safety protocols were followed.

Topics in this Post
  • Behavioral Health
  • Anxiety
  • Balance your mental and emotional health

Use mindfulness to improve well-being

Overwhelmed by anxiety?

Tips to help ease anxiety

How to calm down: 10 ways to quickly pull yourself together

When terrible events occur in the world, it is common for a person to experience stress, shock and panic from receiving bad news. Now we all constantly read and listen to the news, trying not to miss a single detail of what is happening. The information field inflames the nervous system, therefore, together with psychologists, RBC Style prepared instructions on how to calm down when a feeling of anxiety appears.

If we receive a large amount of negative information at once, panic and terror can set in. They are easily identified by a rapid pulse, shortness of breath, and a feeling of tightness in the chest [1]. Often, along with anxiety come sweating, chills and tremors inside. The symptoms are somewhat similar to a panic attack, but are not as pronounced. The hormone cortisol is responsible for this response. The task of this steroid is to give us strength in case of severe danger. It increases blood pressure and blood sugar levels [2] and also helps to survive pain. nine0003

© unsplash

Advertising on RBC

Experts in the article:

Anastasia Afanasyeva, psychotherapist, clinical director of the online platform for the selection of psychologists and psychotherapists Alter;

Olya Osokina, founder of AIBY health-tech company;

Sofya Khasieva, therapist, leading specialist of the Semeynaya clinic network

The release of cortisol in itself is not harmful, but on a “regular basis” it can lead to various psychological disorders. Therefore, it is very important to be able to cope with anxiety attacks. But what methods really work? nine0003

1. Breathe

The body copes with muscle spasm due to the release of hormones through rapid breathing. Our body at this moment is ready for decisive action. There is no need to run headlong, you need to concentrate and restore your breath. Scientists have described effective techniques [3]:

  • inhale slowly and for a long time through the nose;
  • exhale even more slowly and deeply through your mouth;
  • close your eyes and focus on your breath;
  • nine0033 you can start counting your breaths.

This technique will help you switch your attention to your own body, which means you can relax a little. Moreover, self-regulation of breathing is recognized by scientists as the primary treatment for anxiety disorders [4].

Olya Osokina, AIBY health-tech founder:

“It's better to breathe this way: the exhalation is longer than the inhalation. For example, for four counts - inhale, for eight counts - exhale. Gradually increase the number of exhalation counts, bringing their number to 16. In a minute, you need to take 12 breaths and exhalations. There is another useful exercise. When you are calm, not anxious or afraid, try to get scared. You will feel surprised and maybe even laugh. With the help of this exercise, you will train yourself and at the moment of fear you will perceive it differently and it will be easier to live. nine0003

Anastasia Afanasyeva, psychotherapist, clinical director of the online platform for the selection of psychologists and psychotherapists Alter:

“In fact, there is no right and wrong method of breathing to cope with panic. Moreover, it is important to understand that breathing practices should not become "protective" behavior, that is, a way to avoid anxiety. We use breathing practices to allow us to "ground ourselves" and return from anxiety to the present moment. To do this, you should pay attention to breathing, without changing it in any way, just noticing the inhalation, exhalation, the way the air passes through the respiratory tract. nine0003

Sofya Khasieva, therapist, leading specialist of the Semeynaya clinic network:

“Proper breathing plays a great role in reducing anxiety levels. Being in a state of panic and fear, we may not notice how our breathing has become frequent and shallow - chest. Here the technique of diaphragmatic, abdominal breathing with a long exhalation will come to the rescue. It is the most physiological for a person, as it provides optimal gas exchange in the lungs, and also stimulates the activation of the parasympathetic nervous system, which is responsible for relaxing the body, including slowing down the pulse, normalizing intestinal motility, and improving blood supply. nine0003

Breathing practices are the basis of meditation. Her task is to build relationships with her body. There are many meditation techniques, and they will be useful to any person: the main thing is to find the right one for yourself. You can start just with conscious breathing.

Breathe Properly: How Mindful Breathing Can Improve Your Health

2. Stop Doomscrolling

The term doomscrolling is relatively recent, and refers to the continuous browsing of feeds in search of bad news. Surely, you forced yourself to do this. Unfortunately, it can only increase anxiety and cause negative consequences [5]. Psychologists recommend limiting the consumption of news content to individual hours, if you can’t refuse it altogether. nine0003

“Make time for yourself during the day when you read the news: for example, 15 minutes in the morning and 15 minutes in the evening. The rest of the time, turn off notifications from news channels, remove them from the visibility zone. In Telegram, these channels can be archived,” advises Anastasia Afanasyeva .

“Consuming the news is the most popular activity for everyone these days, whether it's watching TV, reading news feeds, or surfing social media. I recommend prioritizing and choosing yourself over the news. It's important to set boundaries. For example, today I will watch the news for 2 hours, but the rest of the time I will devote to myself and pressing issues,” says Olya Osokina, founder of AIBY’s health-tech company. nine0003

3. Use fragrances

Known fact: the smell of lavender has a positive effect on the body and promotes relaxation. Some studies have shown that inhaling the aroma of this plant helps with anxiety disorders [6]. You can light candles, buy a diffuser, or take a warm bath with lavender salt.

© unsplash

4. Write down your experiences

Doctors recommend using the expressive writing technique for prolonged stress. Dr. Pennebaker found that journaling can help relieve stress and combat the effects of mental trauma [7]. But even with sudden attacks of anxiety, this technique can help relieve tension. In fact, this is the same as speaking out - voicing your fears and leaving it on paper. You don't have to think about what you are writing about. Just set a timer for 20 minutes and start writing down everything that bothers you, regardless of mistakes and punctuation. nine0003

5. Go for a walk

In a situation where your heart rate and blood pressure are high, exercise is not a good idea. This will be an additional burden on the body. Walking, on the other hand, can help calm you down. What’s more, walking in the woods has been found to help reduce anxiety [8]. In the conditions of the city, a park can become a substitute for a forest.

6. Drink water (but not alcohol)

Many people report that they lose their appetite when they are stressed or panicked. This is explained by the same release of hormones that prepare the body for an attack and turn off functions that are unnecessary at the time of danger, such as hunger. A glass of cool water, on the other hand, can help relieve symptoms of anxiety, especially if you're not hydrated and not drinking enough fluids. Scientists have found that there is a link between water deficiency and depressive and anxiety disorders. Dehydration can exacerbate stress symptoms [9].

It is important to remember that caffeinated beverages and alcohol can only worsen your condition. Try to avoid them.

Anastasia Afanasyeva:

“Anxiety is best dealt with by experiencing emotions rather than trying to relieve them with drugs or food. This behavior can lead to drug abuse or compulsive overeating. Breathe, walk, talk to your loved ones. Coffee and tea, especially green tea, contain caffeine, which will only increase anxiety. Alcohol, although it can dull the condition for a while, is a depressogen. That is, after the effect of alcohol wears off, the likelihood of a decrease in mood increases greatly. If you feel that it is very difficult to cope on your own, then you can use valerian. nine0003

7. Switch

To get rid of the oncoming anxiety, you should try to switch to another activity, such as cleaning.

Olya Osokina:

“Switching to the body is a good technique, because during a panic, as a rule, a person is “thrown” out of the body and our task is to return to it. There are people who dispose of their emotions (anxiety and fear) while cleaning or washing dishes.

Sofia Khasieva:

“Thanks to Ivan Mikhailovich Sechenov's research in the field of physiology, we know that the best rest for the body is a change of activity. Therefore, a pleasurable physical activity or creative process will be useful, singing is especially useful for relieving anxiety (largely, again, due to the influence of respiratory movements on the nervous system). nine0003

© pexels

8. Buy an anti-stress toy

These items are called that for a reason - they can really help. As a rule, such toys involve fine motor skills. You do something with your hands, it calms and distracts from bad thoughts.

Anastasia Afanasyeva:

“They help keep your hands occupied when you're anxious and shift focus away from destructive behavior like nail biting, picking at sores, etc. Of course, they will not be able to remove the main wave of anxiety and stress.” nine0003

Olya Osokina:

“Toys like this work well. But you need to choose an anti-stress item that is right for you, for example, a pillow with balls, where you can use fine motor skills.”

9. Turn on the blue light

Scientists have found that blue light has a calming effect on the nervous system [10]. It is also used to treat sleep problems. But even in the event of an attack of anxiety, it can bring relief. If there is no suitable lamp at hand, doctors recommend going outside. Daylight has a positive effect on our body, thanks to the sun, the hormone of joy, serotonin, is produced, which will definitely help in the fight against fear. nine0003

Anastasia Afanasyeva:

“Color has no effect on the level of anxiety that reigns in society today. Rather, it is important to go outside under natural light to promote the production of vitamin D. It has a positive effect on mood and immunity.”

Olya Osokina:

“In my opinion, color and light should be considered individually for each person. Generally speaking, a soft, unsharp light that doesn't dazzle your eyes works best. People often talk about the color blue because it is associated with calmness and peace and evokes positive emotions.” nine0003

10. Seek help

If you experience uncontrollable panic attacks that recur constantly, you should seek help from a therapist or psychologist.

Sofya Khasieva:

“The ability to feel fears and doubts about future events, based on previous experience, helps to avoid perceived dangers and, ultimately, to survive. However, in today's busy world, the ability to worry can be very maladaptive. Our task is to learn how to regulate anxious reactions and support ourselves in difficult times. nine0003

When acute or chronic anxiety prevents you from adapting to the situation and life in general, communicating with people, building relationships, achieving goals, you need to see a doctor. If your anxiety is so strong that it affects sleep and appetite, you find it difficult to perform routine activities or try new things, and panic attacks make you unable to leave the house, then it may not just be anxiety, but about anxiety disorder.

The spectrum of anxiety disorders is diverse. They are treated by psychotherapists and psychiatrists. They use a combination of non-drug and drug therapies. Choose psychotherapists and psychologists who work in well-researched areas (e.g., cognitive behavioral therapy, EMDR) that are highly effective.” nine0003

Anastasia Afanasyeva:

“You should go to the doctor if you have panic attacks almost every day, you can't sleep and/or eat, your mood has steadily decreased, and suicidal thoughts have appeared. In this case, you should consult a psychiatrist or psychotherapist.

If you feel a surge of panic, remember that panic is a manifestation of intense anxiety and an adrenaline rush. The best thing you can do is get over this anxiety. To do this, you can imagine the rolling of this sensation as a wave that rises and falls, and gradually fades. After all, if we do not reinforce anxiety, then adrenaline stops being thrown out and it recedes. nine0003

Olya Osokina:

“Every person tends to experience fear and anxiety. Panic occurs when several exciting events occur at one moment and the psyche cannot cope. When you feel a seizure, the first thing to do is stop and count the objects around you. The second thing you should pay attention to is breathing, it is important to start breathing in and out slowly.

It must be understood that panic and panic attacks are not a disease that can be treated with pills. If you experience such attacks on a regular basis, you need the help of a psychotherapist to develop the right mechanism to restore mental balance. nine0003

So, the conclusion is that there are many ways to overcome anxiety. At the heart of everything is concentration on one's own feelings. In cases where you understand that you can not cope, seek help from a specialist. The main thing to remember: never self-medicate with any of the medicines and dietary supplements.

9 Ways to Deal with Anxiety

Something constantly worries us - so constantly that we are used to existing in this state and not even suspect that we are preventing ourselves from living the way we want.

Unfortunately, you cannot completely get rid of anxiety, especially in a constantly rushing world, but you can reduce its intensity on your own. Re-read Tanya Peterson's book Inner Peace. 101 Ways to Cope with Anxiety, Fear and Panic Attacks" and selected some practical tips for dealing with strong feelings. nine0185

Tanya Peterson
Mann, Ivanov & Ferber, 2020

How to identify anxiety

It should be said right away that anxiety is a completely normal condition that performs a very important function of alerting us to possible danger. And everything would be fine, but a modern person is not so often threatened by something in the literal sense, however, it seems that there are only more triggers. So anxiety becomes more of a problem than a survival helper. It leads to emotional burnout, chronic stress and constant fatigue, due to which we cannot function fully. nine0003

There are several symptoms that can tell you how anxious you are lately:

  • I can't stop thinking about what has already happened.

  • I am worried about what will happen in the future, I am equally worried about tomorrow and what will happen in a few years.

  • I feel tired, but I am constantly in a state of agitation.

  • I often “turn off” and cannot continue to work. nine0003

  • I have obsessive thoughts.

  • I have few obvious things to worry about.

  • I try to avoid people and certain places.

  • I feel like I'm at an impasse.

  • I'm trying to get rid of my anxiety, but it won't go away.

  • My relationships with people, work and myself are suffering.

If you've been experiencing any of these symptoms for a long time, it might be time to slow down a bit and pay more attention to yourself, your mental health, and lifestyle changes that can help reduce your stress levels. nine0003

Storytel is an international subscription audiobook service. The Storytel library contains audiobooks from almost all genres, from classics and non-fiction to lectures, stand-ups and podcasts. This is a service that solves the problem of reading. It lets you listen to audiobooks anytime, anywhere: while exercising, preparing meals, commuting to and from work, on the plane, before bed, and whenever you want. Storytel creates and records its own unique content - lecture projects, podcasts, audio series, and also collaborates with the best voices in the country. nine0003

Getting rid of obsessive thoughts

It seems to us that the more we think about a problem, the more likely we are to find a solution to it or prepare for possible unpleasant consequences. In fact, we do not help ourselves much when we think about what worries us very much. The level of anxiety rises, and even if you have a solution to the problem, this does not mean that you will instantly stop worrying. What to do in such a situation?

Exercise "I have a thought"

When we think about the subject of our anxiety, it is as if we are no longer in the present and are transported into the past or future. The exercise helps to return to reality and remind yourself that your experiences are just thoughts, albeit largely justified (but not always).

Think about what is bothering you and say: “I have an idea that tomorrow the conversation with the management will not go very well. And this is just a thought” . Even better, say it out loud, and it will become easier for you to return to your previous affairs and not live with what has not yet happened or has already happened. nine0003

What if?

We are often visited by thoughts that can be formulated through one question: “What if?” What if we don't suit each other? What if the manager calls for a meeting in order to cut my salary? Such thoughts appear completely by chance, they cannot be controlled, since they are directly related to our experiences and fears. However, you can develop the habit of always finding an alternative.

Think of a new, positive response to each of your worrisome thoughts. For example, suppose that a meeting with superiors will lead to a promotion, and a possible tense conversation with a partner will end in agreement. It would be useful to treat this with a bit of humor and imagine a completely absurd outcome: for example, that the leader drops everything and moves to the North Pole, and leaves you in charge without explaining the reasons. By approaching anxiety with humor, you will change the vector of your thoughts and feel a little better. nine0003

Concentration on breathing

It's no secret that in our body all systems are connected to each other. If we are angry, the pulse quickens, if we are in a calm state, it slows down. Obsessive thoughts can make your head hurt, and prolonged inactivity will lead to muscle discomfort, which will cause your body to send signals to move with all its might.

Meanwhile, a conscious focus on breathing will have the opposite effect: if obsessive thoughts lead to rapid breathing, then calmness will relieve unnecessary stress. Your task is to slowly inhale and exhale, concentrating on this process. Think about how the chest fills with air and releases it. Repeat several times until breathing returns to normal. nine0003

Storytel is an international subscription audiobook service. The Storytel library contains audiobooks from almost all genres, from classics and non-fiction to lectures, stand-ups and podcasts. This is a service that solves the problem of reading. It lets you listen to audiobooks anytime, anywhere: while exercising, preparing meals, commuting to and from work, on the plane, before bed, and whenever you want. Storytel creates and records its own unique content - lecture projects, podcasts, audio series, and also collaborates with the best voices in the country. nine0003

Dealing with anxiety at work

As much as we love our job, it often comes with some level of stress, which is fine until anxiety starts to affect performance, concentration, and relationships with colleagues. The most common cause of anxiety at work is the presence of someone “higher than us”, on whose opinion your performance, sense of self-worth, motivation and much more depend. However, there are methods that can help shift your focus and gain confidence. nine0003

Good Morning Ritual

Many would agree that almost the rest of the day depends on our getting up in the morning. Often, in fact, the reluctance to wake up and get out of bed is not laziness at all, but an alarm signal, since it may seem to you that something will definitely happen at work that will only confirm all the worst fears. When you get up with these thoughts in the morning, you reinforce certain behaviors that are completely unproductive. What can you do? nine0003

  • Clean your room the night before so you don't wake up in a stressful mess.

  • Place a glass of water next to the bed. When the alarm goes off, take a deep breath, stretch, sit down and drink all the water. Wait a while, listen to your body. This helps reduce anxiety.

  • Move from the bedroom to a purpose-built space. Sit quietly, mindfully observing the surroundings, sounds, and smells in the room. Appreciate how you feel while sitting in a chair. Do a short meditation focusing on the in-breath and out-breath. nine0003

  • Enjoy a decaffeinated cup of tea or coffee (caffeine tends to increase anxiety).

  • When you feel ready, get up slowly and continue to prepare for the day ahead.

Mantra of non-judgment

Condemnation of oneself and others leads to mental limitations, takes energy and resources, and also increases the level of anxiety. While the basis of any work on oneself is the acceptance of shortcomings and weaknesses, both one's own and others. nine0003

To stop the flow of restless thoughts in time, chant the mantra of non-judgment. Like affirmations, a mantra is a statement that reminds you of something important. Say to yourself: "Today I don't judge anyone or anything" or "My mind is open, my thoughts are neutral" . Come up with a mantra that will help you, and repeat it to yourself as often as possible so as not to dwell on condemnation.

Toxic perfectionist

Almost all of us have a small part that prevents us from enjoying life, because "everything is not perfect." Feeling anxiety from a sense of imperfection, you do not allow yourself to feel harmony and satisfaction from what you have done, which is why the desire for the ideal only increases. And along with it, the level of anxiety. This is an unpleasant vicious circle that can be broken by accepting your imperfection. You are already good enough, and the following exercise will help you see it:

  • Describe a time when perfectionism got in the way.

  • If you made a mistake, what then? Think and write as many possible consequences as possible - both positive and negative.

  • Study this list. If each of the consequences happened, how would you handle the failure?

If you think about the cause of anxiety, and not anxiety itself, you will learn to look at it from a new perspective, and also notice that, despite imperfections, you have actually already done a lot to make everything go well and with a minimum of mistakes. nine0003

Storytel is an international subscription audiobook service. The Storytel library contains audiobooks from almost all genres, from classics and non-fiction to lectures, stand-ups and podcasts. This is a service that solves the problem of reading. It lets you listen to audiobooks anytime, anywhere: while exercising, preparing meals, commuting to and from work, on the plane, before bed, and whenever you want. Storytel creates and records its own unique content - lecture projects, podcasts, audio series, and also collaborates with the best voices in the country. nine0003

Relationships are very important to us: we worry about what people close to us think of us, we play different roles when communicating with colleagues or friends, as this is more likely to win favor. Whether we like it or not, we need to communicate with people at least occasionally, which can be a cause for concern for many of us. While there are plenty of opportunities around us to enjoy communication rather than diligently avoiding it. There are several simple exercises that will help, if not get rid of anxiety, then at least reduce it to an acceptable level. nine0003

List of positive things

Experiences make us think about the most negative consequences of communication and completely forget about what good happened between you and, let's say, your partner. To remember the pleasant, make a list for yourself of a variety of moments when you were happy.

If this is a problem, then your level of anxiety may not allow you to really enjoy the fact that you spend time with this or that person. A list can also help here, but now the positive points that you need to create with your own hands. For example:

  • Treat a close friend for coffee and spend time with them.

  • Create a shared playlist with friends or family.

  • Find someone to go to trade shows, the gym, or go for a daily morning run with.

After that, start putting into practice situations in which you think you will be happy. And try to live in this moment, and not the anxiety that something will definitely not go according to plan.

Careful attitude towards oneself and others

We are all worried - just someone to a greater extent, and someone to a lesser extent. Nevertheless, there are plenty of reasons for anxiety, self-doubt and the feeling that we will eventually be abandoned, each of us has plenty. Just a reminder of this brings you back to reality and confirms the fact that you are not at all alone in your anxiety.

What should I do in this case? Mantras that will be directed both at you and those around you can help you. Formulate for yourself life-affirming phrases that will remind you in moments of anxiety that your experiences are normal and familiar to everyone. For example:

  • I allow myself to accept myself for who I am. / Let others accept themselves as they are.

  • I will allow myself to calmly accept my mistakes. / Let others take their mistakes calmly.

  • I will allow myself to rejoice at what I get. / Let others rejoice in their achievements.

The list can be anything, as long as it reflects your worries.

Why do you need a relationship? nine0188

Anxiety often arises because our expectations and needs are not being met. We can compromise and give in to another person as much as we like, but in the end, dissatisfaction will be stronger than anything else. Therefore, as soon as you catch yourself thinking that anxiety has unwittingly become your new partner, think about how your needs are being met. Here is a list of the basic things we usually want from another person: