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HOW TO: Manage Crippling Anxiety by Yourself

In today's fast-paced world, managing crippling anxiety by yourself can be a significant challenge. However, with the right strategies and tools, it is possible to take control of your anxiety and improve your overall well-being. Here are five main tips to help you navigate through the tough times:


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1. Understand Your Triggers


Identifying what triggers your anxiety is crucial in managing it effectively. Take note of situations, environments, or even people that tend to exacerbate your feelings of anxiety. By recognizing these triggers, you can develop coping mechanisms to deal with them head-on. It can help to make a physical list of all the triggers, as you may be able to find a clear pattern (such as struggling in quiet places).


2. Practice Mindfulness and Meditation


Engaging in mindfulness practices and meditation can help ground you in the present moment, allowing you to focus on your thoughts and feelings without judgment. Take a few minutes each day to center yourself through deep breathing exercises or guided meditation to alleviate anxiety symptoms. One simple but effective breathing technique is the square breathing technique, where you breathe in for four seconds, hold for four, breathe out for four and hold for four. Then repeat until you feel your heart rate decreasing a bit.


3. Establish a Routine


Creating a daily routine can provide structure and stability, which are essential in managing anxiety. Include activities such as exercising, eating balanced meals, and getting adequate rest to promote physical and mental well-being. Consistency in your daily schedule can help reduce feelings of uncertainty and anxiety. Start with the priorities in the day and set one main goal of what you want to achieve. Having a routine also means that you won’t have to worry about time management as much.


4. Reach Out for Support


Don't hesitate to seek support from friends, family, or mental health professionals when you're feeling overwhelmed. Opening up about your struggles can alleviate feelings of isolation and provide you with different perspectives and coping strategies to manage your anxiety effectively. There are plenty of online forums (such as our Quora space) if you need virtual support, but there are also services like BetterHelp where you can receive support from professionals rather than peers. By speaking to your employer or tutor, you can also see what support you can get from your school or work.


5. Engage in Stress-Relief Activities


Incorporate stress-relief activities into your daily routine to help manage anxiety levels. Whether it's practicing yoga, going for a walk in nature, listening to music, or engaging in creative hobbies, find activities that help you unwind and relax. Making time for self-care is essential in managing anxiety and maintaining your overall well-being. We need time every day to relax, and it’s in those little daily activities that we can find true balance.


By implementing these tips in your daily life, you can take proactive steps to manage your crippling anxiety and improve your mental health. Remember, it's okay to seek help and prioritise self-care on your journey to wellness.




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