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I Have Anxiety, Now What?

Anxiety is a natural human emotion characterized by feelings of worry, nervousness, or fear about future events, situations, or uncertainties. It's a normal response to stress and can serve as a helpful mechanism to alert us to potential threats or dangers. However, when anxiety becomes excessive, uncontrollable, or persistent, it can interfere with daily functioning and overall well-being. If that is the case, it might be useful to be address it with your counsellor. In addition, you can always practice some techniques yourself to cope with the anxiety better. Here are some strategies that may help:


1. Deep Breathing and Relaxation Techniques: Practice deep breathing exercises, progressive muscle relaxation, or guided imagery to help calm your mind and body. These techniques can activate the body's relaxation response and reduce anxiety symptoms.

2. Mindfulness and Meditation: Engage in mindfulness meditation to cultivate awareness of the present moment and develop a non-judgmental attitude toward your thoughts and feelings. Regular meditation practice can help reduce stress and anxiety over time.

3. Physical Exercise: Incorporate regular physical activity into your routine, such as walking, jogging, yoga, or dancing. Exercise is a natural stress reliever and can boost your mood by releasing endorphins, the body's feel-good chemicals.

4. Healthy Lifestyle Habits: Maintain a balanced diet, get adequate sleep, and avoid excessive caffeine, alcohol, and nicotine, as these substances can exacerbate anxiety symptoms. Prioritize self-care activities that promote overall well-being.

5. Limit Exposure to Stressors: Identify sources of stress in your environment and take steps to minimize or avoid them when possible. This might involve setting boundaries with others, limiting exposure to news or social media, or creating a calm and clutter-free living space.

6. Establish a Routine: Stick to a regular daily schedule that includes time for work, relaxation, exercise, meals, and sleep. Having a predictable routine can provide a sense of stability and control, which can help reduce anxiety.

7. Stay Connected: Maintain social connections with friends and loved ones, even if it's through virtual means. Sharing your feelings with trusted individuals and receiving support can alleviate feelings of loneliness and isolation.

8. Practice Self-Compassion: Be kind to yourself and practice self-compassion during times of heightened anxiety. Acknowledge your feelings without judgment and remind yourself that it's okay to seek help and take breaks when needed.

9. Engage in Relaxing Activities: Participate in activities that bring you joy and relaxation, such as reading, listening to music, gardening, or crafting. Engaging in hobbies can distract your mind from anxious thoughts and promote a sense of fulfillment.

10. Seek Professional Help: If your anxiety persists or significantly interferes with your daily life, consider reaching out to a mental health professional for support. Therapy, counselling, or medication may be recommended to help you manage your symptoms effectively.


Remember that managing anxiety is a journey, and it's okay to seek help and experiment with different strategies to find what works best for you.



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