1. Take time out
It’s impossible to think clearly when you’re flooded with fear or anxiety. The first thing to do is take time out so you can physically calm down.
Distract yourself from the worry for 15 minutes by walking around the block, making a cup of tea or having a bath, it’ll actually make you feel stress free and relaxed.
2. Breathe through panic
If you start to get a faster heartbeat or sweating palms, the best thing is not to fight it. Stay where you are and simply feel the panic without trying to distract yourself. Place the palm of your hand on your stomach and breathe slowly and deeply. The goal is to help the mind get used to coping with panic, which takes the fear of fear away. Try this breathing technique for stress, anxiety and depression.
3. Face your fears
Whatever your fear is, if you face it, it should start to fade. For example, if you panic one day getting into a lift, it’s best to get back into a lift the next day. If you’ll be facing it on regular basis, you’ll not be sacred of it anymore.
4. Imagine the worst
Try imagining the worst thing that can happen – perhaps it’s panicking and having a heart attack. Then try to think yourself into having a heart attack. It’s just not possible. The fear will run away the more you chase it.
5. Look at the evidence
It sometimes helps to challenge fearful thoughts. For example, if you’re scared of getting trapped in a lift and suffocating, ask yourself if you have ever heard of this happening to someone. Ask yourself what you would say to a friend who had a similar fear.
6. Don’t try to be perfect
Life is full of stresses, yet many of us feel that our lives must be perfect. Bad days and setbacks will always happen, and it’s important to remember that life is messy. So try things out, you might not be perfect at it, but later on things will change.
7. Visualise a happy place
Take a moment to close your eyes and imagine a place of safety and calm and a place you fell good going to. It could be a picture of you walking on a beautiful beach, or snuggled up in bed with the cat next to you, or a happy memory from childhood. Let the positive feelings soothe you until you feel more relaxed.
8. Talk about it
Sharing fears takes away a lot of scariness. If you can’t talk to a partner, friend or family member, call a helpline such as the Samaritans (116 123, open 24 hours a day).
If your fears aren’t going away, you can ask your GP for help. GPs can refer people for counselling, psychotherapy or help through an online mental health service, such as FearFighter.
9. Go back to basics
Lots of people turn to alcohol or drugs to self-treat anxiety, but this will only make matters worse. Simply do everyday things like a good night’s sleep, a wholesome meal and a walk are often the best cures for anxiety.
10. Reward yourself
Finally, give yourself a treat. When you’ve made that call you’ve been dreading, for example, reinforce your success by treating yourself to a massage, a country walk, a meal out, a book, a DVD, or whatever little gift makes you happy.