Anxiety is often described as a feeling of fear or unease, and it's something everyone experiences at times. Some times of year - such as around exams or assessments - you might feel this more. Our Mental Health and Wellbeing Team has put together some top tips for spotting and coping with anxiety.
1. Breathe
Breathing exercises can be great for managing symptoms of anxiety, but can also be really helpful to help keep us calm, relaxed or focused. Try this one from the NHS, this one from our counselling team or Headspace has some quick and easy breathing exercises and you can get a free subscription with your university email account.
2. Stick to a routine
Anxiety can have a big impact on sleep, appetite and energy levels. Working on a good routine can start to help this, as well as being something predictable that we can control. Set times for work, and others for relaxing, and try to keep to a good sleep routine. Make sure you have time for things you enjoy, as well as some to be active and exercise.
3. Take note of what’s making you anxious
Keeping an anxiety diary can help you identify what’s making you anxious, and take steps to tackle what it is about these situations that you find stressful.
Try to recognise the early signs of tension, and help prevent anxiety by using relaxation techniques when you feel it coming on.
Work out what relaxation techniques work for you – it could be through exercise, listening to music, watching TV, reading a book, yoga, meditation, taking a bath, or something else. Remember, relaxation is a skills that can takes time to learn!
4. Don’t forget to eat
Anxiety can affect appetite, but try to factor eating into your routine. Incorporate healthy snacks such as fruit and nuts into your diet, and avoid sugar highs and lows. Try adding set times for eating into your schedule or routine.
5. Talk to others
Talk to others! Self-help doesn't mean doing it alone. There is always support available no matter how big or small the problem.
Reach out if you need support
Birmingham & Solihull Mental Health Trust has put together a comprehensive self help guide for anxiety.
Remember, there’s lots of help available from the University and beyond. Speak to our Mental Health and Wellbeing Team.