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Find What Works For You
You Are Unique!
When it comes to learning how to manage your anxiety, there is no one universal method. Treatment isn’t one size fits all, there’s no magic cure, and it can often take several attempts to find what works for you.
More often than not, a combination of treatments will be required, and you will be encouraged to engage in self care behaviours.
I was first diagnosed with depression and anxiety at 16 years old, and have suffered on and off ever since. The severity and scope of my symptoms has varied a lot over the years. At my worst I’ve been incapacitated by panic attacks, stuck in a cyclone of self doubt and paranoia. During low periods I struggle to achieve even the most basic tasks (showering, eating, getting out of bed…). And even when I’m at my happiest and healthiest I have to remember to engage with my self care routine in order to maintain my good mental health.
Unsure if you or someone you care about is suffering from Anxiety? Recognising Anxiety Disorder: Signs and Symptoms
I have tried every one of the 15 methods below at some point in time! My current regime involves a combination of medication, vitamins, meditation, and journaling. I’m also making an effort to socialise, travel, and allow myself to rest and relax when needed.
Caring for your mental health is a journey, and along the way you will divert, make changes, and have rest stops. The most important thing to remember is that you can and you will feel better.
Coping with what may be a lifelong condition can feel overwhelming at times, but with proper management you can live a full and happy life.
15 Methods to Deal with Anxiety
When it comes to finding out what works for you, there will be a lot of trial and error. Finding the right balance and combination of methods to deal with your anxiety takes time.
To help you find what works for you, I’ve put together this list of proven treatments and techniques. As you navigate your own self care routine, remember that you are not alone. Support exists in so many places, all you need to do is ask for it.
I am not a mental health professional, and the list I’ve put together is based on my personal experience. If you are struggling with anxiety then the most important step you need to take is seeking professional support and advice. There is no shame in asking for help, only strength.
URGENT HELP
If you are in need of urgent help, please call your local GP surgery for an emergency appointment. If your GP surgery is not open, you can contact the NHS Out of Hours Medical Service on 111. NHS 111 is available 24 hours a day, 365 days a year. Calls are free from landlines and mobile phones. If you feel at risk of harming yourself or others – go straight to your nearest Accident and Emergency department or contact the Samaritans on 116 123.The Samaritans’ phone lines are open 24 hours a day, 7 days a week, the number is free to call. You can also e mail the Samaritans jo@samaritans.org. For more information visit their home page.
- #1 CBT (Cognitive Behavioural Therapy)
- #2 Counselling / Psychotherapy
- #3 Hypnotherapy
- #4 Drug Treatments
- #5 Herbal Medicines
- #6 Acupuncture
- #7 Diet / Nutrition
- #8 Breathing Exercises
- #9 Meditation
- #10 Yoga / Tai Chi
- #11 Exercise
- #12 Be Creative
- #13 Journaling
- #14 #Socialising
- #15 Resting
#1 CBT (Cognitive Behavioural Therapy)
When consulting with your Doctor, one of the most common psychotherapies suggested is CBT. This can be undertaken in a variety of ways: over the phone or online; one to one, face to face; or in a group.
CBT focusses on how your thoughts, beliefs and attitudes affect your feelings and behaviour. Your therapist then teaches you coping skills for dealing with different problems.
For example, during childhood you may have unconsciously formed certain beliefs that are no longer helpful as an adult. CBT helps you identify these beliefs, and introduces new ways to negotiate these thoughts.
For more detailed information please check out the following resources:
- Mind CBT Fact Sheet
- NHS CBT Information
I undertook a course of CBT in my early 20’s, and still refer back to some of the techniques I learnt today. I am lucky to live in Hampshire where the iTalk service runs. Even if you do not live in this area, their website contains an abundance of helpful information and signposting.
If you want to explore CBT on your own, there are some wonderful resources available. Whilst undertaking this therapy with a professional has its advantages, many of the techniques can be self taught. Reading Well recommend “Cognitive Behavioural Therapy (CBT): Your Toolkit to Modify Mood, Overcome Obstructions and Improve Your Life” by Elaine Iljon Foreman, Clair Pollard. You can purchase this toolkit as an eBook, or borrow the eBook for free with many Public Library schemes in the UK.
#2 Counselling / Psychotherapy
The traditional trope of seeing a therapist is mush less common for anxiety treatment in the UK than the USA. But when it becomes clear that there are underlying issues or trauma triggering anxiety, this method can come into play.
In order to access this type of therapy in the UK, you usually have to pay, or are put on a long waiting list. I was lucky that in my region I was able to access psychotherapy in conjunction with my CBT.
Unlike CBT alone, psychotherapy and counselling delve deeper into your past and relies on you talking about often painful memories. There are various methods and practices that fall under the umbrella of “Talk Therapy”. For further information I recommend Mind‘s guide to Talk Therapies.
The benefit to this more intensive Talk Therapy is you gain far greater insight into WHY you feel the way you do. This is essential knowledge to have. Understanding how your past is affecting your present can bring about a sense of closure, allowing you to focus on your future. The process can feel daunting, and even downright terrifying to start with. But the benefits are worth facing your fear!
In my opinion everyone should undergo talk therapy at some point. Being self aware is key not only in dealing with your mental health, but also makes you a better person. If you think this type of therapy may be beneficial to you, then check out the Mind guide on How to Find a Therapist.
#3 Hypnotherapy
Moving on slightly from traditional Talk Therapy, Hypnotherapy offers a different approach to yield similar benefits.
If sitting in a room talking for an hour doesn’t appeal to you, then hypnotherapy may be a good alternative. Any talking you do happens once you are in a semi conscious state, which can make accessing trigger memories or behaviours easier.
Undergoing hypnotherapy is nothing like the comedic or spectacular shows you see on stage or TV.
Hypnosis involves putting you in a state of deep relaxation to access subconscious beliefs, thoughts and memories which may affect the way you act.
Hypnotherapists use hypnosis to help you change unwanted thoughts and behaviours by using suggestion and increasing your self-awareness. You’re always in full control under hypnosis, and your therapist will only use methods that you’ve agreed on and feel comfortable with.
© Mind. This information is published in full at mind.org.uk
In my experience, hypnotherapy was very helpful as a sort of “top up” to counselling. It isn’t a magical fix to solving your problems, but it can help speed the process along.
If you are interested in hypnotherapy and want to find out more, then check out The Hypnotherapy Directory for more information and to find licensed UK practitioners.
#4 Drug Treatments
I fought against using medication for a long time. I worried about becoming reliant on the pills and was concerned about the side effects.
There is such a stigma attached to antidepressants, and I am a victim of believing the worst of it. My biggest mental hurdle is thinking that by taking medication I am failing. Ironically, this sort of thinking is a symptom of mental ill health.
My doctor convinced me to try taking SSRI’s (Selective serotonin reuptake inhibitors) by comparing my mental health to physical illness. She asked if I’d take medication for an infection, or a cancer treatment. I of course said yes, which is how she explained that taking antidepressants is just a way of treating the physical effects of mental illness.
I have been taking the same SSRI for a few years now at varying doses. Currently I am on the lowest dose possible as I have been gradually introducing other techniques to maintain and control my mental wellbeing.
I may never be able to completely stop taking medication, but that’s okay. In the end, you have to find a combination of treatments that work for you, and if that includes medication then so be it. Feeling well and being able to keep your symptoms in check is what matters most.
If your doctor suggests starting a course of SSRI’s, or if you just want to find out a bit more, then check out this NHS Guide.
#5 Herbal Medicines
I recently started taking herbal supplements to help manage my anxiety and depression. This was under the recommendation of a hypnotherapist who suggested I look into taking Vitamin B Complex with B12, Magnesium, and Calcium. She recommended these supplements as I expressed a desire to lower my dose of SSRI medication.
I also struggle with fatigue, and so have started taking Iron tablets with Vitamin C. The issue is that it is not recommended to take all these supplements at the same time as they react with each other and this affects absorption.
In all honesty, I have not really noticed much difference in my mood since I started taking these supplements. This may be in part due to other medical issues I’m having however, and so am starting a new regime of supplements now to see how I fare.
If you want to begin exploring the world of alternative remedies for anxiety, then the British Herbal Medicine Association suggests a selection of remedies found here.The world of alternative medicine is complicated, and should be entered into with the help of a professional. If you want to explore alternative medical treatments then I suggest speaking to your doctor, or visiting a specialist. You can find a local specialist through The National Institute of Medical Herbalists
Years ago I underwent a course of natural medicine from a Chinese Herbalist, and actually found the results quite effective. This was before I was willing to enter into any talk therapy however, so the underlaying cause went untreated and I relapsed. I would however consider revisiting this method of treatment now, which leads me into the next method of dealing with anxiety…
#6 Acupuncture
Acupuncture involves a series of very fine needles being inserted into specific points of the body in order to rectify the flow of Qi (lifeforce) throughout the body. According to the British Acupuncture Council:
Acupuncture is believed to stimulate the nervous system and cause the release of neurochemical messenger molecules. The resulting biochemical changes influence the body’s homeostatic mechanisms, thus promoting physical and emotional well-being.
https://www.acupuncture.org.uk/a-to-z-of-conditions/a-to-z-of-conditions/anxiety.html
(04 February 2015)
I underwent a course of acupuncture treatment in combination with Chinese herbal medicine when I was 17 years old, and the results were amazing.
The downside was that the effects didn’t last (in part I’m sure due to my own lack of self care), and the treatment is quite expensive.
If you are interested in trying this treatment out though, I highly recommended it in combination with Mediation and Yoga or Tai Chi. My goal is to one day be able to manage my anxiety on these methods alone, but in order to achieve that, one has to first get to a state where the motivation is innate.
#7 Diet / Nutrition
Whilst eating the right foods alone probably won’t cure you of anxiety, there are proven benefits of certain types of food. Eating a well balanced and nutritious diet is beneficial no matter what your mental health state is. If your body is healthy, it is easier to keep the mind healthy too.
There are so many diets out there proclaiming miraculous benefits to our health, but any decent nutritionist will tell you that balance is key. I really like this article by Beth W. Orenstein over on Everyday Health: 9 Foods That Help or Hurt Anxiety.It explains the benefits of certain foods, and encourages a normal balanced diet. Essentially, eat a variety of fruit and veg, make sure you get some fibre and protein in you every day, and limit sugar, caffeine and alcohol consumption.
In all honesty, if you are struggling with anxiety then I recommend giving up caffeine and alcohol completely. Not always easy or fun (I LOVE coffee, and giving it up has been really hard!) but it is worth it. Caffeine triggers a lot of physical anxiety symptoms such as raining your heart rate, making it very hard to calm down. Switch to decaf, and cut down to one cup of coffee a day (decaf still has caffeine in after all).
As for alcohol, I’ve written a whole post on this topic as I know how tricky it can be going alcohol free when you’re travelling. Drinking alcohol is a big part of socialising for many people, especially when you’re travelling. However, alcohol is a depressant, and will aggravate your anxiety symptoms. Alcohol also reacts with most medication, meaning if you are taking antidepressants, drinking will effectively render the pills useless.
Staying Sober: Why You Should Try Alcohol Free Travelling
#8 Breathing Exercises
If you are in the midst of a panic attack or experiencing severe anxiety symptoms, then knowing some grounding techniques is essential. A key method for coping with an attack is to focus on your breath. But breathing exercises can also be helpful as a preventative exercise.
The technique I was taught is ‘Square Breathing’, which I find helpful as it gave my mind an image to fix on as I did it.
There are a few different versions of the basic breathing exercise, just find the one that feels right for you. I’ve put together a list of breathing exercises and other grounding techniques, which you can access via the link below.
Top Techniques for Grounding During an Anxiety Attack
#9 Meditation
Meditation is the next step on from breathing exercises. You can easily begin your journey into meditation practices by building on the basics of breathing focus.
There are several different types of meditation, each requiring a differnet set of skills and mindsets. The Healthline breaks meditation down into six groups:
- mindfulness meditation
- spiritual meditation
- focused meditation
- movement meditation
- mantra meditation
- transcendental meditation
Each type of meditation has its benefits, but the most important factor is how you feel about it. You may want to explore the practice solo, or join a group. There is no right or wrong way to go about it.
Plus, it has never been easier to access meditation guides and support. There are numerous apps available providing guided meditations, including anxiety specific sessions. I am a year into making meditation part of my daily routine, and still a long way from where I want to be. But I do notice a marked difference in my productivity and frame of mind on days when I make the time and effort to meditate for even just five minutes.
I use the Simple Habit app currently, which has a vast selection of guided sessions. I particularly like that you can follow courses, and ‘like’ your favourite gurus so their courses are recommended first. Having tried a few other apps before, this one is the best I’ve found so far.
#10 Yoga / Tai Chi
Now, I feel a bit hypocritical recommending the next two methods of anxiety control. I am about as far from an active person as you can get. There is nothing I detest more than physical exertion!
However, I do appreciate that if I could get motivated, partaking in some physical activity would aid not just my body but my mind. It has been proven in numerous studies that exercise aids in mental health care, and if you are naturally active then this is an obvious choice for you.
Yoga and Tai Chi are my preferred activities as they are gentle and incorporate some of the same skills as meditation. If you are like me, or are not in a position to undertake more vigorous activity, then why not give these slower methods a try. Start by practicing at home using YouTube videos if you are anxious about joining a group right away.
#11 Exercise
If you enjoy playing sport, going to the gym, running, swimming, cycling, rock climbing… basically any form of physical activity, then make it part of your routine.
Exercise is one of the best methods of anxiety control as it allows you to release excess nervous energy in a productive way.
And if you are not naturally active (hands up over here!) then getting some gentle physical activity into your life is a good first step. Go for a walk once a week, or find a quiet hour and go for a swim. It doesn’t have to be much, but it will help.
I joined a rock climbing club for a year as part of my CBT, which was terrifying more for the act of going alone to a new place than the actual climbing! But I ended up meeting new people, and going every week for a year until I headed off travelling. I actually really enjoyed the experience, and am considering taking it up again soon!
#12 Be Creative
Doing something creative is a great way to calm the mind. Even if you are not naturally artistic, just taking some time out to make something with your own hands is rewarding.
Cook a meal from scratch, or bake a cake (which you can share with your friends as part of the next method of anxiety control!). Cooking is relaxing for me, and I love sharing my creations with my family and friends. Even when my creations don’t go quite as planned, then have hilarious stories to share about the catastrophe.
I’m not a gifted artist, so drawing and painting aren’t really relaxing for me, but I do like to try occasionally! Making handmade cards is my craft of choice, and I like to take photos with my DSLR camera. Whatever you want to create, just give yourself the time and freedom to do it.
#13 Journaling
Writing can be a therapeutic tool in the healing process. I have found over the years that simply putting form to my thoughts helps me make sense of them. However, I don’t necessarily recommend diary keeping as an anxiety relieving tool. When your mind is clouded by negative thought, diarising can lead to dwelling in a negative headspace.
Instead, use a journal to plan and reflect. I used the Live Your Legend journal and course in 2018, which I found enlightening. Keeping this journal is in fact one of the reasons I realised I wanted to write for a living, and how this blog was born.
This year I’m using a Passion Planner which is similar in style and layout, but slightly less in depth. If you are the creative type, then I highly recommend getting a Bullet Journal which lets you design pages exactly how you like.
Use the journal to focus your mind, and set daily goals, no matter how small. I track positive habits, and record gratitude statements and happy memories to reflect upon during harder days.
#14 Socialising
When you are struggling with anxiety, socialising may feel like the last thing you want to do. Being around other people and pretending to be happy requires energy you just don’t have. So don’t pretend.
Being open and honest with friends and family is one of the best things you can do for your mental health. I have been struggling on and off with depression and anxiety for fifteen years, and I couldn’t survive without the support of my family and friends.
If you are having a tough time, then spending time with someone who loves and understands you will help. Sometimes I talk about how I’m feeling to my friends, and that can be cathartic. Sometimes I just let them know I’m having a rough day, and we simply hang out watching Netflix.
Whatever you do, don’t isolate yourself.
Go out for brunch or afternoon tea with a friend. Take a trip to the cinema. If you’re on a trip, then call home (or better yet, video chat!). If you are travelling solo, then go on an organised group tour. Or if you want an anonymous safe place to chat, then log in to Elefriends.
There are plenty of ways to maintain human contact even during the darkest days. Staying connected is by far the best thing you can do to help manage your anxiety.
#15 Resting
Finally, and perhaps most appealingly, take the time to simply rest. Read a book. Watch an old movie. Have a massage. Whatever relaxes you, let yourself do it.
If you need a day to lay in bed, listening to music and hiding from the world, then have it. The danger only comes when you allow more than a day.
Making sure you get enough sleep is one of the most basic self care actions. Do what relaxes you, and allow the day to be “unproductive”. Sometimes, the most productive thing you can do is look after yourself.
I hope you’ve found the information here helpful, and wish you all the best in your self care journey.
Please leave me a comment below and share your own thoughts and tips!
Warmest Regards
XxX
Great post, Jen. I live with severe generalized anxiety disorder and have found that being creative really helps ease it. Overall, for me at least, exercise has been the biggest help. Cardio is a cure to just about anything 🙂
Hi Krissy, thank you for sharing!
“Caring for your mental health is a journey, and along the way you will divert, make changes, and have rest stops. ” I love this so much- makes me feel not alone 🙂
With winter i always go into a bit of a slump and it’s hard bc after the new year it’s like I feel guilty if I’m not being my absolute best self since it’s a new year and all. But you are so right! You know what has really helped me is CBD. I have tried many different kinds- both oil and the gummies and they work wonders. I am on meds too but like you, trying to decrease and definitely don’t want to be on them forever. It’s so very hard! But I also love meditation, journaling (I love bullet journaling) and exercise for mine. I have never really noticed a difference with vitamins…
Hi Shannon, I’m really pleased you enjoyed the post 🙂
Winter is always hardest for me too. I have a running joke that I’m half plant and can’t photosynthesise properly during winter as there’s not enough sun!
The best piece of advise I’ve been given is to simply keep my focus on today and enjoy the little things. It’s so easy to get swept up in worrying about the future and forget that your life is happening now. Keep going, and thank you for sharing xxx
Working out helps me the most with my anxiety. My biggest issue is if I work out too early in the morning, anxiety hits me at night pretty hard.
I used to go climbing early evenings, which I found wore me out enough that a nice bath to soothe the muscles would mean I slept soundly. I think doing something social and physical is key, as when I try to do solo exercise it doesn’t really shut my brain up…
These are really great tips anyone can use. I definitely find that nutrition is a big factor with anxiety management!
Thanks Ashley!
A few years ago I had a terrible bout with anxiety. Out of nowhere, I would have terrible anxiety attacks. Thankfully, I had a great therapist who helped me in addition to using some RX.
It’s so important to get help. Talking to someone you are comfortable with, without judgement, in a safe place, really does work wonders! I learnt so much from my therapist, will be forever grateful! Thank you for sharing Blythe!
It’s crazy how much your diet can impact your mood! I always feel so much better when I’m eating good-for-me foods. This was super insightful – thank you for this!
Thank you Mandy!