‘Anxiety is one of the most prevalent mental health problems in the UK and elsewhere, yet it is still under-reported, under-diagnosed and under-treated,’ says the Mental Health Foundation.
Indeed, a YouGov survey of 2,300 adults in Britain carried out for Mental Health Awareness Week 2014, found that almost one in five of us feel anxious all of the time, or a lot of the time.
Sufferers describe waking up with a sense of dread, constant worries over what people think of you, panic about what could happen, often feeling overwhelmed.
So, science vlog ASAP Thought has put together eight simple and scientifically proven methods for managing feelings of anxiety and panic day-to-day.
Tips on managing anxiety
- Stay away from WebMD – ‘Googling your problems is actually hurting you.’
- Remember HALT: ‘If you’re starting to freak out, ask yourself, are you feeling hungry, angry, lonely, or tired?’
- Try 4-7-8 breathing: This is great for people who panic or who have insomnia. Breathe in for 4 seconds, hold your breath for 7 seconds, and breath out for 8.
- Consume information on wellness: ASAP Thought recommend this podcast On Being, and the Everybody Has A Brain Tumblr.
- Move: ‘Go downstairs and get a glass of water. Walk around the block. Pet a dog. You don’t need to run a 5K, you just need to move.’
- Mindfulness: ‘Continually practising mindful thinking helps reduce cortisol, the hormone which creates stress.’ Try this link.
- Start small on scary things: ‘With anxiety, small things can sometimes feel like a really big deal. Focusing on one small thing at a time can make your problem seem more manageable.’
- Practice self-care: ‘Make sure you’re aware of what triggers your anxiety and make a concerted effort to look after yourself. In fact, make this the most important thing you do.’
The video concludes: ‘For people with mental illness, ‘normal’ stuff can sometimes feel hard. But, it doesn’t make you a failure, or a weirdo; it just means that you have an illness that you have to be constantly aware of.
‘Sometimes it’s painful, but mostly it makes you the most interesting person in the room.’
Worth remembering.
