What to do if you start feeling anxious during your day

The experts provide techniques to help you identify sources of anxiety with advice on how to combat negative feelings and thought patterns.

In this mental fitness infographic we describe actionable techniques you can use if you start feeling anxious during your day.


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  • Engage in some slow and steady breathing to calm your mind and body.
  • Try to identify any thinking errors you might be making.
  • Identify some self care activities into your day.
  • Fact check your thoughts or worries by looking at the evidence for and against your thoughts.
  • If you feel you are struggling reach out to your doctor or a mental health charity for support.
  • Physical activity or exercise can be a good way to boost mood and reduce stress and anxiety.
  • Writing down your worries can help you understand how you are truly feeling.
  • Pay attention to your mind and body and finding something to do will help relax you.
  • Try and bring yourself back to the present moment by focusing on your senses.
  • Speak to someone who will listen to you and understand how you are feeling.
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