Understanding and Managing Anxiety

What Is Anxiety?

Anxiety is a natural response to stress or perceived threats. It's characterized by feelings of worry, nervousness, or unease about something with an uncertain outcome. While occasional anxiety is a normal part of life, persistent or excessive anxiety can interfere with daily activities.

Recognising Symptoms of Anxiety

Common symptoms include:

Restlessness or feeling on edge
Difficulty concentrating
Irritability
Sleep disturbances
Physical symptoms like increased heart rate, muscle tension, or gastrointestinal issuesnhs.uknhs.uk+1nhs.uk+1

If you experience these symptoms regularly, it's important to explore coping strategies or seek professional support.

Practical Strategies to Manage Anxiety

The NHS recommends several self-help techniques to manage anxiety:

1. Breathing Exercises

Practicing deep breathing can help calm your mind and reduce physical symptoms of anxiety. Try inhaling slowly through your nose, counting to five, then exhaling through your mouth for another count of five. Repeat this for a few minutes until you feel more relaxed.

2. Physical Activity

Engaging in regular exercise, such as walking, swimming, or yoga, can alleviate anxiety by releasing endorphins and improving your overall mood.

3. Mindfulness and Meditation

Mindfulness practices help you stay present and reduce overthinking. Techniques like meditation or mindful breathing can decrease anxiety levels over time.

4. Structured Problem-Solving

Setting aside "worry time" each day allows you to address concerns systematically. Writing down worries and evaluating their validity can prevent them from overwhelming your thoughts. nhs.uk+1nhs.uk+1

5. Cognitive Behavioral Techniques

Cognitive Behavioral Therapy (CBT) strategies involve identifying and challenging unhelpful thought patterns. By reframing negative thoughts, you can alter your emotional responses and behaviors. nhs.uk

When to Seek Professional Help

If anxiety persists or significantly impacts your daily life, consider seeking professional support. The NHS offers talking therapies, including CBT, which you can access through self-referral or by speaking to your GP. nhs.uk