Mental Health Awareness Week is just around the corner and this year, the theme is anxiety.

What is anxiety?

Anxiety is a natural feeling that everyone experiences from time to time. It’s a normal reaction to stress and can even be helpful in some situations. But when anxiety becomes intense and excessive, it can interfere with your daily life.  
Physical symptoms of anxiety include increased heart rate, sweating, trembling, muscle tension, headaches, and stomach discomfort. You may also experience restlessness, fatigue, and difficulty sleeping.  
Psychological symptoms of anxiety include excessive worry, fear, panic, and avoidance. You may also experience racing thoughts, irritability, and difficulty concentrating.  

Behavioural symptoms of anxiety include avoidance of certain situations, avoidance of social interactions, and difficulty making decisions. You may also engage in safety behaviours such as avoiding going outside or repetitive behaviours such as skin picking or hair pulling.  

If you are experiencing any of the above symptoms of anxiety, it’s important to seek help.  

What can you do to help alleviate anxiety? Don’t panic, we’ve got you covered with our ten self-soothe tips.


10 Tips to self-soothe when experiencing anxiety  

1. Take a walk – walking can help reduce anxiety by clearing your head and grounding you in the nature around you. 

2. Practice deep breathing – deep breathing exercises can help reduce muscle tension and slow down your heart rate. Paced breathing is a great one to start with. 

3. Listen to music – music can be a great way to relax and reduce anxiety. 

4. Read a book – reading can be a great way to distract your mind from anxious thoughts and escape into the words and worlds of others.  

5. Take a hot bath – soaking in a hot bath can help relax your muscles and reduce tension.  

6. Try something creative – creative activities can help focus attention and reduce thoughts and symptoms of anxiety. 

7. Journal – writing down your thoughts and feelings can help you process them and help your brain feel less ‘full.’  

8. Make a list of positive affirmations – writing down and repeating positive affirmations can help you reframe negative thoughts.  

9. Connect with a friend – talking to someone you trust can help you get support and feel less detached. 

10. Practice Mindfulness– mindfulness can help you focus your attention on the present moment. You can download our Living Mindfully or any of our mental health resource packs here

If you find yourself struggling, you’re not alone. There is no shame in struggle. It’s ok to talk about not being ok. Reach out to us – we’re here to help.

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