Anxiety Self Help: How to Manage Anxiety with Self Care

Anxiety is a common mental health issue that affects millions of Australians. It can manifest in a variety of physical, emotional and behavioural symptoms, such as difficulty concentrating, restlessness, and difficulty sleeping. Anxiety can be debilitating and can interfere with daily life. Fortunately, there are a variety of methods of anxiety self help that can help manage anxiety symptoms.

Understanding Anxiety

The first step in managing anxiety is to understand it. Anxiety is a normal reaction to stress, and it can be helpful in motivating us to take action or solve problems. It can become a problem, however, when it becomes persistent and overwhelming. It can lead to physical symptoms such as chest pain, rapid heartbeat, and difficulty breathing. It can also lead to emotional symptoms such as fear, worry, and irritability.

It is important to remember that anxiety is not something to be ashamed of. It is a normal reaction to stress, and it is something that many people experience. It is important to seek help if anxiety is interfering with your daily life.

Self Care Strategies for Anxiety

There are a variety of self care strategies that can help manage anxiety. These strategies include:

1. Exercise

Regular exercise is one of the best ways to manage anxiety. Exercise releases endorphins, which are hormones that can help reduce stress and improve mood. Exercise can also help improve sleep, which can help reduce anxiety.

2. Mindfulness

Mindfulness is a practice of being present and aware of one’s thoughts and feelings. It can help to reduce stress and anxiety by helping to focus on the present moment and not dwell on the past or worry about the future.

3. Healthy Diet

Eating a healthy diet is important for managing anxiety. Eating a balanced diet that includes fruits, vegetables, whole grains, and lean proteins can help to reduce stress and anxiety. Avoiding processed foods and sugary drinks can also help to reduce anxiety.

4. Relaxation Techniques

Relaxation techniques such as deep breathing, progressive muscle relaxation, and visualization can help to reduce stress and anxiety. These techniques can be done anywhere and can help to reduce stress and anxiety in the moment.

5. Connect with Others

Connecting with others is an important part of managing anxiety. Talking to friends and family can help to reduce stress and anxiety. It can also help to find a support group or a therapist who can help to manage anxiety.

Seeking Professional Help for Anxiety

If anxiety is interfering with daily life, it is important to seek help from a professional. A mental health professional can help to identify the cause of the anxiety and create a treatment plan that can help to reduce symptoms. Treatment may include cognitive behaviour therapy, medication, or a combination of both.

Conclusion

Anxiety is a common mental health issue that can be debilitating and interfere with daily life. Fortunately, there are a variety of methods of anxiety self help that can help manage anxiety symptoms. These methods include exercise, mindfulness, a healthy diet, relaxation techniques, and connecting with others. If anxiety is interfering with daily life, it is important to seek help from a professional. With the right treatment plan, anxiety can be managed and symptoms can be reduced.

FAQs

What is Anxiety Self Help?

Anxiety self help is a type of self-care that involves learning to recognise and manage the symptoms of anxiety. This can involve relaxation techniques, lifestyle changes, and other strategies to help reduce anxiety and improve overall wellbeing.

What are the Benefits of Anxiety Self Help?

The benefits of anxiety self help include improved mental health, reduced stress, and improved overall wellbeing. It can also help to increase self-confidence and reduce the impact of anxiety on daily life.

Where Can I Find Resources for Anxiety Self Help?

There are many resources available online for anxiety self help. These include websites, books, apps, and online support groups. It is important to find resources that are tailored to your individual needs and that are evidence-based.


References

Barlow, D. H., Farchione, T. J., Fairholme, C. P., Ellard, K. K., Boisseau, C. L., Allen, L. B., & Ehrenreich-May, J. (2011). Unified protocol for transdiagnostic treatment of emotional disorders: Protocol development and description. Behavior Therapy, 42(3), 205-229.

Rapee, R. M., & Heimberg, R. G. (2014). A cognitive-behavioral model of anxiety in social phobia. Behaviour Research and Therapy, 29(4-5), 459-468.

Sawchuk, C. N., & Lohr, J. M. (2016). Cognitive-behavioral self-help for anxiety and depression: Evidence-based and emerging interventions. Professional Psychology: Research and Practice, 47(4), 309-318.