10 Ways To Combat Anxiety

TO
TAME THE VOICES

IN YOUR HEAD
Does worrying stop you Anxiety can fill your head with
nagging negative thoughts. To combat
living life to the full? Read them, remind yourself about positive
our tips to help fight those

things that have happened to you
and keep repeating these. Think of
anxious feelings
when you coped successfully with a
challenging situation. Picture what
happened, where you were and what
you did to prove you can overcome
difficulties and face issues head-on.
FAKE IT TO MAKE IT
Acting as if you’re not worried by
something is a great way to lessen
your fear. If you behave confidently,
other people will pick up on it
and respond positively, too. Body
language is a great way to ‘fake’
confidence, so try these ideas:
Stand or sit straight

•
Keep your head level
•
Relax your shoulders
•
Spread your weight evenly
on both legs
•
Keep both of your elbows
on the arms of the chair if
you’re sitting down
•
Make eye contact
•
Lower the pitch of
your voice
•
Speak more slowly
26
VISUALISE POSITIVITY CHANGE YOUR VOCAB
When facing a challenge, visualise Making simple tweaks to your
how it could turn out positively. For language – in your head and what
example, if you’re feeling anxious you say to others – can make a
about driving to a new place, imagine big difference to how you feel.
yourself arriving there safely and calmly. Try replacing ‘but’ with ‘and’. For
Seeing yourself coping makes your example, “I went to the shop but
brain believe it’s possible. Your positive forgot the milk,” is very final, while,
thoughts need to feel believable, “I went to the shop and I forgot
however, or your mind won’t accept the milk. I’ll buy some after lunch,”
them as real possibilities. is much more positive. Avoid
extremes like ‘always’ and ‘never’.
SORT YOUR
GO WITH THE FLOW SUPPORT STRATEGY
You’ll need a range of strategies
‘Flow’ is when the mind is so
to keep anxiety at bay. It’s important
PLAN, DON’T WORRY
engaged that there’s no room for
to build a support network, talk
worry or anxiety. Find something
about your worries if you can and Worrying about a party invite or
that will help you completely switch
surround yourself with positive getting a task finished at school
off to take you into this state. It
people who’ll make you feel good can mean your mind going over
could be a gripping book, a puzzle
about yourself. And keep a handy the same problems. If you’ve got
or exercise – anything that will
plan written down on paper, or on a plan, you have a more positive
make it hard for your thoughts to
your phone. This could include: focus and that will help you get
wander off into anxiety territory.
out of the cycle of anxiety. Try
following these steps:
A reminder to accept your
thoughts
• Identify the problem and
NOTE IT DOWN A reminder to breathe the worst-case scenario
Write down your more positive • •
thoughts, especially when you first Photos of things and places Identify the best-case
start trying to cut down on negative that help you feel calm scenario
ones. Try an app called Thought • •
Names and contact details Look for options and
Diary Pro (iOS) to quickly note down
of supportive friends and solutions, and choose one
a situation, your reactions and
thoughts, and how you might change
family
• •
these in the future. Alternatively, just Break your solution down
A list of activities that help into manageable steps
grab a notepad. you use up anxious energy •
Review the outcome
TAKE BABY STEPS

If there’s something that you’d like
to do but the idea of it makes you
anxious, make a list of small steps
you could take towards it, starting
with the least anxiety-provoking.
Focus on your end goal.
TRUST YOUR BODY

When you're anxious you might experience a
tight sensation in your chest or throat and you may
think you're not getting enough air. This can cause
panic and light-headedness, and a cycle of anxiety
begins. Remind yourself that you won't suddenly
IMAGE SOURCES © GETTY
stop breathing. Prove it by taking a deep breath

and holding it for as long as possible. Your
breathing will return to normal and it can help
you feel more confident about your ability to
keep breathing in stressful situations.
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10 Ways To Combat Anxiety

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TO

TAME THE VOICES

our tips to help fight those

Stand or sit straight

TAKE BABY STEPS

TRUST YOUR BODY

stop breathing. Prove it by taking a deep breath

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