Manage anxiety

MANAGE ANXIETY SO IT DOESN'T MANAGE YOU

If your anxiety is sporadic and getting in the way of your focus or tasks, there are some quick natural remedies that could help you take control of the situation.

If your anxiety is focused around a situation, such as being worried about an upcoming event, you may notice the symptoms are short-lived and usually subside after the anticipated event takes place.

Call it out. This will create distance between you and your anxiety.

Breathe. This will activate your nervous system’s rest response.

Inhale deeply through your nose for 4 seconds, expanding your stomach.

Exhale slowly and steadily through the nose for 4 seconds.

Repeat for 1 minute to calm your nerves.

HOW TO SUPPORT A FRIEND OR PARTNER WITH ANXIETY

Listen. Be open and supportive of them. You don’t need to have all the answers, and trying to can make things worst. Repeat that you’re there for them and avoid judgements.

Validation. Don’t tell them to “get over it” or that there’s “no reason to be anxious”. Acknowledge how hard it must be for them and reassure them.

Getting help. Outwardly saying “You should see a psychologist” may be perceived as a judgement. Instead, recognise their struggles and their strengths, and gently encourage them to talk to someone. (Try this: “It sounds like you’re dealing with a lot and you’re doing so well in spite of that, but do you think talking to someone could help you work on those issues?”).

Look after yourself. You can be there for someone while maintaining your own boundaries. Recognise that it can be tough on you too and ensure that you are mindful of your own emotional energy levels.