What to Do When Feeling Anxious

Tips to help you relax and feel calmer

When you're feeling upset, try to identify and acknowledge your emotions, then find healthy ways to express them or distract your mind from its worrying thoughts. This could involve physical activity, talking to someone, or practising relaxation techniques like deep breathing. 

Here's a more detailed breakdown of things you can do:

Acknowledge & Understand Your Feelings

• Identify: Recognise what you're feeling (angry, sad, frustrated, etc.). It's all valid, so don't beat yourself up for having emotions.

• Accept: Acknowledge that it's okay to feel the emotion without judgment. It's what you then do with those feelings that count (e.g. react negatively, or do something assertive).

• Explore: Try to understand why you're feeling this way. Is there a bigger picture to consider? Also when other people show emotions, you can ask yourself what their wider context might be.

Express Your Feelings in a Healthy Way

• Talk it out: Share your feelings with a trusted friend, family member, or therapist. The act of just talking, expressing yourself or voicing concerns is healthy and the opposite of bottling things up (which get worse).

• Write it down: Journaling can help you process your emotions. There's no need to show this to anyone. Look back and reflect at a later date and remind yourself how easily things change.

• Creative outlet: Engage in a creative activity like painting, music or dance. This is a great way to express and explore your feelings and get them out of your system.

• Physical release: Exercise like running, swimming or yoga can help release tension also, as well as use up some of those 'fight or flight' chemicals circling your body at times of stress.

Distract Yourself

• Engage in a hobby: Read, listen to music, watch a movie or play a game. Taking your mind off painful feelings by focussing on something else can bring moments of calm.

• Take a walk or go for a swim: Physical activity can help relieve stress. Changing what you are doing can also change your thoughts in an instance.

• Practice mindfulness: Focus on the present moment through meditation or deep breathing. This may be hard at first and takes practice, but the benefits will build up over time.

• Change your surroundings: Take a break from the situation that is upsetting you by going for a walk, moving to a different room, or logging off if you're online. Our environment and everyone and everything in it affects us, so step back from it if you can when things become overwhelming.

Use Relaxation Techniques

• Deep breathing: Inhale deeply through your nose and exhale slowly through your mouth. Long, slow, easy breaths, with a longer outbreath will take your nervous system into relaxation mode. This is the opposite of fast, anxious breaths and hyperventilating.

• Visualisation: Imagine yourself in a peaceful place or a relaxing scenario. And listen to a guided meditation if this helps, e.g. before sleep.

• Progressive muscle relaxation: Tense and release different muscle groups to reduce tension. Work from your feet to your head, as a form of meditation, as you train your muscles to let go.

Seek Support

• Talk to someone you trust:

  A friend, family member, therapist or support group can offer understanding and guidance. Sometimes we just need a good listener, and sometimes we need direction or advice. But, be careful of 'sympathisers' who, although meaning well, can reinforce any negative feelings and beliefs that are keeping you down.

• Consider professional help:

  If your upset feelings are persistent or interfering with your daily life, seek professional help from via your GP, or a private therapist you are particularly drawn to.

If you're struggling with anxious feelings and need further support, get in touch to see how hypnotherapy can help: frances.source@gmail.com

Or, for urgent assistance, don't delay in getting in touch with your GP or a specialist charity by phone, chat or email, such as one of the following UK organisations: https://www.mind.org.uk https://www.samaritans.org/