Anxiety, what can help?

What can help?

If your symptoms are too intense or last for too long, it could be a sign that you might need additional support. Talking about it can be really helpful and is often the first step to feeling better. Speak to a trusted friend or family member, or contact our Therapy Service on therapyservice@tvc.ac.uk to talk to one of our therapeutic counsellors. They can offer one-off drop-in appointments or weekly counselling sessions.

Alternatively, you could try:

Mindfulness and meditation:

• • Apps such as Calm and Headspace can help
  • Watch videos on Youtube such as this one

Grounding techniques:

• • Breathe in for four, hold, and then out for six and hold
  • Activate the senses – notice 5 things you can see, 4 things you can hear, 3 things you can feel, 2 things you can smell, 1 thing you can taste

Coping statements:

• • “I have got through this before and I will get through this again”
  • “My anxiety will not hurt me”
  • “I can breathe; I am calm”
  • “Everything is okay”
  • “I am happy, I am healthy, I have many people who love me”

Giving yourself time to worry:

• • Set time aside in the day when you’re going to do nothing but worry. This can help you to let go of your worries for the rest of the day.  Watch this video for help and advice on how to do this:

Reframing unhelpful thoughts.  Watch this short clip for help and advice on how to do this:

Expressing your emotions:

• • Releasing your emotions can help you feel better and enter into a calmer state

Keeping a journal:

• • Regularly write or record how you’re feeling and what’s been happening in your life. You could do it every day, or whenever you feel you want to. It can help to:
    • let your feelings out
    • see what you’ve written and think about things differently
    • learn more about what makes you anxious and what helps
    • think about new ways to cope or different things you could try

Additional Resources: