The Wardley Wellbeing Hub is the central area for the ACTNow campaign.
Steps to help ease the symptoms of anxiety
People who are struggling with anxiety will find that there are many steps that they can take for themselves to help ease the symptoms of anxiety. According to the NHS, GPs sometimes recommend trying self-help treatments before trying counselling or medication.
Self-help treatments include:-
- reading about anxiety
- trying an on-line course
- using a self-help programme available through an app
- taking regular exercise
- learning to relax
- avoiding caffeine
- avoiding smoking, drinking and drugs
- talking to somebody.
Reading about anxiety
People may find that reading about their health condition can help them to understand and manage their condition better. Reading Well is a reading scheme delivered by the Reading Agency in partnership with the Society of Chief Librarians. The aim of the scheme is to enable people to have access to a range of books covering common mental health conditions. The books on the Reading Well list have all been endorsed by health experts and are available to lend in all English libraries. To view the selected titles for anxiety, visit the Reading Well website.
Try an on-line course
Online courses aim to help people to understand the nature of their problems and to find new ways of dealing with them. This is aligned with the NICE recommendations for people with common problems to begin their pathway to help with psychoeducation. Psychoeducation is an evidence-based therapeutic intervention that provides information and support to better understand and cope with a problem or illness. These types of online courses explore useful tools and techniques for managing problems and build up coping skills for better emotional well-being. You can find out via this link if there are any online courses offered in your area: Self-help therapies – NHS (www.nhs.uk) Here at Pharmacist Support we also offer a self-learning module for students that can help with anxiety: https://wellbeinghub.pharmacistsupport.org/anxiety-and-stress-management-for-students/
Download an app
Some people may prefer the convenience of an app. There are numerous apps providing many types of help. Whilst we cannot recommend individual apps, here are a few suggestions from the NHS website to get you started. Alternatively, you can check out our app page.
You can also find a list of anxiety apps recommended by the NHS by following this link: Showing results for: “anxiety” – NHS (www.nhs.uk)
There are many benefits to an active lifestyle. Of course it will help improve your fitness, but being regularly physically active can make a huge difference to your happiness and wellbeing. It may also help you feel better about your appearance, boost your confidence and improve your self-esteem, energy and sleep, as well as reduce your risk of stress and depression.
Exercise can help manage physical and mental stress. Exercise also releases endorphins, which create feelings of happiness and euphoria. Studies have shown that exercise can even alleviate symptoms among people with clinical depression and those who suffer from anxiety. For this reason, doctors recommend that people suffering from depression or anxiety (or those who are just feeling blue) pencil in gym or exercise time.
If the thought of visiting a gym is off-putting, try alternatives such as walking, swimming or running. Our exercise fact sheet has plenty of options for you to consider.
If joining a group makes you feel anxious, how about taking a dog for walk? There is no need to be a dog owner, anybody can join a group such as BorrowMyDoggy. People can enjoy a long walk with a non-judgemental, appreciative companion. For further information, see the BorrowMyDoggy website.
For further guidance on why borrowing a dog can be better than owing one, see the Dog Advisor website.