Anxiety - tips and self-help

Every day, for at least 2 weeks, make a note of how you are feeling at different times of the day.

Rate your anxiety on a scale of 1 to 10 and note:

• where you were
• who you were with
• what you were doing
• what you were thinking

This will help you see what situations are most likely to make you anxious. Think of anything you might be able to do to make these situations easier.

Make a list of the things you are anxious about. If you think there are things you can do to help with them, write a plan.

Include in your plan:

• what you can do about it
• how you can do it
• when you will do it 

If there are things you can do, do them as soon as possible or set a time for when you can. Start with the small or easiest ones first. Gradually build up to facing your bigger problems or fears.

If the anxiety returns, remind yourself that you have either taken action or have a plan in place.

If you don't stick to your plan, don't be too disappointed. Focus on small achievements.

Screen time is the time you spend looking at a device such as a phone, tablet, computer, games console or TV.

Screen time can take up time that could be spent outdoors, socialising or being physically active. It can also expose you to stress, bullying or negativity through social media.

To help manage your screen time:

• make screen free zones in your home, for example, the bedroom
• turn off or limit notifications on your phone
• avoid using screen time when you’re bored or stressed
• avoid screen time during meals or when you are with family or friends
• swap screen time for healthier alternatives
• manage your social media apps and feeds

If your worry is overwhelming, set aside an amount of ‘worry time’ to go through your worries each day.

Try 15 to 30 minutes each day to start with. When the time is up, focus your thoughts on other things until tomorrow.

Negative thought patterns can make anxiety worse. They can lead to unhelpful feelings and actions.

Do not accept a negative thought as a fact, challenge it.

Ask yourself:

• what is the evidence for and against your negative thought?
• are there other ways you can look at this situation?
• if you were to be positive about the situation, how would you view it?

Try to change a negative thought for a more helpful one. Sometimes you will be able to, but it is OK if you cannot

Change your thinking and improve your mental health

If you feel anxious, it can help to talk to a friend or family member about how you feel.

Telling someone about how you are feeling can help to make things clearer for you. It can help you understand why you are feeling anxious and to get help with how to manage it.

How to talk to someone about what's troubling you

Breathing exercises can help your mind and body get control of a difficult situation. They only take a few minutes to do and can help you manage strong emotions and reduce stress.

Relaxation tips and breathing exercises

Mindfulness teaches you to become aware of the present moment. This helps you enjoy things more.

You can learn to not react or become overwhelmed by what’s going on around you by doing mindfulness. Instead, you notice your thoughts, feelings and sensations.

Mindfulness can be an easy activity you can fit into your day.

How to practice mindfulness

Anxiety can make you feel more tired than usual. It can also make it more difficult to get or stay asleep.

Sleep is important for mental health. It helps you to think clearly and gives you the energy to deal with problems.

Most people need 5 to 9 hours sleep a night. More than 7 hours is recommended for adults. The ideal amount is 8 hours, but everyone's different.

Tips for better sleep

What you eat can make a difference to your mental health. A diet rich in foods such as fruit, vegetables, whole grains, nuts and seeds can boost your energy and mental health.

Healthier food choices can improve your mental and physical health.

8 healthy eating tips to improve mental health

Physical activity can help you sleep, relax and feel better. It can help reduce stress and burn off anxious energy. It can also be a good way to meet people and get more involved in your community.

Any activity is useful, as long as it is suited to your ability and you do enough of it. Find something that you enjoy doing. This will help keep you motivated to do it every day.

Physical activity and your mental health

Alcohol affects your mental health and can make anxiety worse in the long-term. Some people call the effects of alcohol the next day 'the fear'. This is when you feel you have done yourself some lasting damage after a night of drinking.

Using alcohol to cope with difficult feelings can create long-term problems, including addiction.

Cutting back on alcohol can make you feel better physically and mentally.

Tips for drinking less