8 Tips for Managing Anxiety

1.  ​And.....breath...​
Never under estimate the power of breathing!  
Taking long deep breathes can help control the horrible physical effects of anxiety.  

• Place your hand on your stomach
• Breathe in through your nose & count to 4 (you should feel your stomach rising)
• Hold your breath for two 
• Breathe out for 4 (you should feel your stomach sinking)
• Repeat until you can feel your body relax!  

2.  Distraction & Visualisation
Calm your brain and body by focusing on something else.  Try some of these ideas...

• Count the number of items you can see which are red
• Count backwards from 50

• Close your eyes and visualise a place / person / situation that make you feel safe / happy.  Really think about it in detail, the sights, sounds, smells.  After a period of time you may feel a shift in your mood

 3.  Create a Worry Bucket
Create specific time to worry...
If you have a thought that worries you then make a mental note of it and put it in your imaginary Worry Bucket. Then set aside no more than 30 minutes each day to look in your Worry Bucket.  
Prioritise your list of worries and then start with the first and ask yourself:
        Is this in my control?            
             If Yes then make a plan
             If No then cross it off the list and move onto the next one.
When the time finishes then stop, any remaining worries can be looked at the next worry time  

4.  Get moving
Do anything which gets you moving.  Start really slowly, just go out for a 10 minute walk and build up.  Add in things which are fun, dancing, running, boxing, cycling, swimming etc
Anything goes as long as you are moving!
 
5.  Do something FUN!
Catch up with friends, watch a funny movie, read a book, go for a walk in the park.  What's made you laugh out loud in the past?  Do more of it!
 
6.  Self Care
Plan your meals so you eat regularly and healthily.  Drink plenty of water and avoid caffeine.  Give your body the fuel it needs to function at its best.   
 
7.  Sleeeep  Zzzzzz
Our capacity to deal with stuff is less when we are sleep deprived.  If you are having trouble dropping off then stop the caffeine and alcohol for a while and do something relaxing before you sleep – read, meditate, listen to soothing music.  Think about what has helped you sleep in the past.
 
8.  It’s good to talk
Talk to someone about your worries.  Is there a friend or a family member you could talk to?  Sometimes talking to a peer can help as they may be having to same issues as you.  Getting it out of your head can really help remove the physical effects of anxiety and also shift some of those emotions.