Anxiety 101 – How to manage and deal with it!

Anxiety is a word we hear all the time these days, but what is it?

Anxiety is your body’s natural response to stressful situations; anxiety is a feeling of apprehension about what is to come. A sense of unease, such as fear, worry or dread, these feelings can be mild or severe. At some point in everyone’s life, they will likely suffer from some form of anxiety. For example, you may feel anxious about an exam or a test, starting a new job, or attending a social situation with people you don’t know.

Mental symptoms of anxiety may also include:

  • Racing thoughts
  • Over-thinking
  • Lack of focus / Difficulties concentrating
  • Feeling irritated or nervous
  • Heightened alertness
  • Difficulty sleeping
  • Reduced appetite
  • Feeling scared like something bad is going to happen
  • Breathing quickly
  • Sweating or shaking

Anxiety is normal, but it can become debilitating if it is happening every day and ruling your life. Here are some tips and tricks to help you manage your anxiety.

Take time out – It’s totally okay to take some time for you!

It’s okay to take time for you! Read a book, go for a walk, take a bath, listen to some music you love. Try anything that will lift you and calm the mind and body.

Limit your caffeine intake

As delicious as it can be, that coffee isn’t always the best for us. Of course, it’s okay to have a delightful coffee/cup of tea in moderation, but having that double shot espresso when you are feeling anxious is likely to increase the heart rate and mimic anxious feelings. Caffeine (and alcohol) is proven to aggravate anxiety, so sometimes it may be better to stick to herbal tea.

Practice conscious breathing

Through the practice of controlled breathing, you can calm and control your emotions. Try simple breathing exercises, for example – counting to 5 as you breathe in, exhaling and counting to 5. Conscious breathing soothes the nervous system, oxygenates the brain, calms the mind and body; you’ve got to give this a try.

Exercise regularly

Regular exercise releases endorphins thatreduce depression and anxiety. Getting up and moving your body can make a world of difference. Of course, don’t force yourself to do an exercise you hate; find an activity that makes you happy and enjoy that; exercise doesn’t need to be a chore, and simply walking can be enough!

Get enough sleep

Getting proper rest enables the body to grow, recover and repair from daily stresses. Being well-rested and refreshed will allow you to function at your highest level, and who doesn’t want that? If you’ve found yourself scrolling into the early hours, it’s time to put down your phone in a bid for a good night’s sleep. Of course, if you’re having trouble sleeping, there are no quick fixes, instead, utilise our resources and take one day at a time.

Practise self care

Practising self-care raises your vibrational frequency, which helps to reduce anxiety. Take time to look after yourself and be present in the moment whilst doing it. Remember, self-care looks different to everyone. So, it’s all about finding out what works for you and makes you feel most at ease. At Hidden Strength, we’re here to help you with your concerns, no matter how big or small. If you’re aged 13-24, you can access the Hidden Strength App, with access to therapists and a wealth of resources to help you take control of your anxiety.


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