Managing anxiety symptoms

It can be hard to beat anxiety, but stick with it because it IS possible. There are a lot of tips and advice out there on managing anxiety symptoms, and it’s worth trying things out until you find what works for you. Practise these skills until you are able to do them automatically.

There are five skills that are particularly useful both in managing symptoms when they come up and, over the longer term, to reduce or eliminate your symptoms altogether. Remember that the sooner you engage these skills, the less likely it is that your symptoms can take hold. For example, if you’re starting to feel overwhelmed (such as with racing thoughts or a faster heartbeat) then focusing on your breathing and a grounding exercise will help you become calmer immediately. Please read my blog "Explaining anxiety symptoms: a natural response to stress" to help you understand your physical symptoms.

It is also important to remember that the thoughts you have whilst experiencing anxiety are unlikely to be true. For example, you may be thinking that you’re going to have a heart attack, or that you’ll lose control, but this is highly unlikely to happen. Remind yourself that there is no danger. You are safe. Take control, slow down, and remember that these anxious feelings will pass.

1. Breathing

It’s absolutely crucial to be aware of your breathing. Controlling your physical state will help you control your mental state. Slowing down your breath will help you feel calmer in mind and body:

• Sit upright and support your arms.
• Breathe in slowly through your nose for 4 seconds.
• Hold your breath for 2 seconds.
• Slowly exhale through your mouth for 4 seconds.
• Pause and repeat at least 10 times.

2. Grounding

Take control of your thoughts and remind yourself that you are safe. Remind yourself what is real by grounding yourself in your present moment. There are a variety of techniques for doing this. For example:

• Practise “5321” by naming :
o 5 things you can see
o 4 things you can feel
o 3 things you can hear
o 2 things you can smell
o 1 thing you can taste.
• Slowly count backwards from 100.
• Ground yourself wherever you are: describe your environment or an object that you can see in detail, preferably out loud.
• Name as many things as you can in a particular category (such as dogs, trees, ice cream flavours etc).
• Stamp on the spot.
• Go for a walk. Focus on what you see and hear around you.
• Engage in an activity to distract yourself such as watching TV, listening to music, reading or a jigsaw puzzle.
• Talk to a friend.
• Stretching, yoga or meditation may also help.

3. Notice your physical sensations and remind yourself what is causing them

Work on understanding the physical sensations you are feeling. Scan your body, paying attention to which parts are feeling tense or uncomfortable and remind yourself that this is likely due to a specific and automatic hormonal reaction. This will help you feel connected to your body and remind you that what you are feeling is your body’s response to stress.

4. Visualising

Visualise a favourite or peaceful place. Concentrate on what it looks like, how it feels, and how it sounds. You can find guided imagery videos online which will help you practise this technique.

5. Be kind to yourself

Being kind and compassionate towards yourself is important all the time, but particularly if you are feeling anxious. If you are experiencing a critical inner voice, notice it, but answer it by being supportive and kind to yourself. Also remind yourself that your anxiety is temporary: it will pass.

Always seek medical advice if you are struggling to cope with anxiety symptoms or have been experiencing anxiety for some time.