How well are you coping with the stress in your life? Related sellf-help. Can Acupuncture Help with Anxiety?

Anxiety self-help strategies -

Actions for this page Listen Print. Summary Read the full fact sheet. On this page. Managing anxiety Where to get help. Mindfulness When feeling anxious, a person can spend a significant amount of time caught up in anxiety-provoking thoughts.

Relaxation techniques A person who feels anxious most of the time has trouble relaxing, but knowing how to release muscle tension can be a helpful strategy.

Relaxation techniques include: progressive muscle relaxation abdominal breathing External Link isometric relaxation exercises. Correct breathing techniques The physical symptoms of anxiety may be triggered by hyperventilation External Link , which raises oxygen levels and reduces the amount of carbon dioxide in the blood.

Cognitive therapy Cognitive therapy focuses on changing patterns of thinking and beliefs that are associated with, and trigger, anxiety. Behaviour therapy A major component of behaviour therapy is exposure.

The steps of exposure therapy may include: Rank your fears in order, from most to least threatening. Choose to work first on one of your least threatening fears.

Think about the feared situation. Imagine yourself experiencing the situation. Analyse your fears -— what are you afraid of? Work out a plan that includes a number of small steps — for example, gradually decrease the distance between yourself and the feared situation or object, or gradually increase the amount of time spent in the feared situation.

Resist the urge to leave. Use relaxation, breathing techniques and coping statements to help manage your anxiety. Afterwards, appreciate that nothing bad happened. Repeat the exposure as often as you can to build confidence that you can cope.

When you are ready, tackle another feared situation in the same step-by-step manner. Dietary adjustments The mineral magnesium helps muscle tissue to relax, and a magnesium deficiency can contribute to anxiety, depression and insomnia. Building self-esteem People with anxiety disorder often have low self-esteem.

These problems may include: isolation feelings of shame and guilt depressed mood difficulties in functioning at school, work or in social situations. Medication It is important that medications are seen as a short-term measure, rather than the solution to anxiety disorders.

Support groups and education Support groups allow people with anxiety to meet in comfort and safety, and give and receive support. Where to get help Your GP doctor Psychologist Counsellor Anxiety Recovery Centre Victoria External Link — Helpline Tel.

Give feedback about this page. Was this page helpful? Yes No. View all anxiety. Related information. Support groups External Link Reconnexion.

From other websites External Link Clinical Research Unit for Anxiety and Depression Crufad. The National Institute for Health and Care Excellence NICE only recommends trying treatments based on cognitive behavioural therapy CBT.

CBT is a type of psychological treatment that can help you manage your anxiety by changing negative or unhelpful thoughts and behaviour. Find out more about self-help for anxiety. Regular exercise, particularly aerobic exercise, may help you combat stress and release tension.

It also encourages your brain to release serotonin, which can improve your mood. You should aim to do at least minutes of moderate-intensity exercise a week. Moderate-intensity exercise should raise your heart rate and make you breathe faster.

Read more information and advice about exercise. You may find relaxation and breathing exercises helpful, or you may prefer activities such as yoga or pilates to help you unwind.

You can also try listening to this 6-minute anxiety control training audio guide. Practising self-compassion can help reduce your anxiety. We all deserve to be nurtured, even by ourselves.

Find out how to develop a stay well plan. This can help to stop your worries from taking over at other times. Keep a diary of when you feel calm or anxious.

Try to identify what works to reduce your anxiety and what makes it worse. This can help you manage your anxiety. Learn about anxiety symptoms and treatments. Visit the Beyond Blue Forum anxiety discussions. Catriona Bisset is an Olympian and the Australian record holder over m.

But for a decade, she left the sport she loved. From a place of hopelessness, Jake has come to accept that he's worth recovering for. Anxiety management strategies There are many strategies that can be used for managing anxiety.

Slow breathing. Try this exercise to slow down your breathing: Count to three as you breathe in slowly. Count to three as you breathe out slowly. Progressive muscle relaxation.

Anxiety self-help strategies tense, Muscle growth supplements, or fearful? Anxiety can make Anxieyt Anxiety self-help strategies trapped strategis your own head, but these tools can help Muscle growth supplements ease tension, stay Healthy weight supplements, and strateyies anxiety. Anxiety can Anxlety for all sorts of reasons. You may feel restless and have a hard time sleeping the night before an important test, an early flight, or a job interview, for example. Or you may feel nauseous when you think about going to a party and interacting with strangers, or physically tense when comparing your bank balance to the bills that keep mounting up. Strategie occasional feelings Muscle growth supplements anxiety is Fat metabolism cycle normal part of life, but people with anxiety strattegies experience Anxiety self-help strategies and strrategies anxiety, fear, Anxiety self-help strategies and panic sefl-help everyday situations. These feelings are unhealthy if they affect your quality of life and prevent you from functioning normally. 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.