How can I overcome anxiety if I can't talk to a therapist or my own doctor?

Find people that you trust and you can talk to, someone that wont try to fix your life or judge you. If you do no feel like there is anyone in your life that you can talk to then as you are probably aware of you can talk to one (or more) of the many listeners here on 7 cups. Try to find coping methods. There are many methods out there, you just have to find one that works for you. Not all coping methods might be the one for you, so it may take a while to find one but don't give up!

If you cannot speak with a therapist or your doctor, there are several things you can try to help cope with your anxiety. First off, it is important to remember that you will never be rid of it completely, but there are ways to deal with it and start to move forward. One thing that I have found helps me is to find a hobby that can serve as a distraction. My favorite hobbies include drawing, gardening, cooking, and listening to music. Meditation and breathing exercises are also good ways to deal with anxious feelings that may arise throughout the day.

You can overcome anxiety by taking 20 deep breathes. If that doesn't work, you can try holding one ice cube in each hand for 3 minutes. It will help distract you from the anxiety. You can also write, go for a walk, exercise, watch a comedy movie, take a warm bath, pamper yourself like doing face masks and exfoliating. If none of these helps try talking to a comprehensive friend, that can listen you vent without judging. Last resort is going to the ER if you are too anxious and your heart is beating too fast. There they will give you meds.

Honestly, volunteering was one of the key things that helped me to overcome my anxiety problems. I started volunteering for a university mental health service, and it taught me so many tools that helped me manage my emotions and challenge my own thinking patterns. The people you meet through volunteering are also incredible - the type of people willing to give up their time for free to help other people are the type of friends who will support you through anything. There is something to be said as well about the healthy distraction it offers you. It's such an incredible way to spend your time.

One thing that has been very useful to me in combating anxiety is using techniques from Acceptance & Commitment Therapy. 7 Cups has a great, free self-help guide that goes over many useful tools from this therapeutic practice that you can do on your own, pretty much any time or anywhere. A lot of it has to do with learning how to "defuse" from your troubling thoughts – in other words, how to recognize that they are just thoughts and are part of your experience, and not the absolute truth. You can learn to see them like another person talking to you – sometimes helpful, sometimes not, but not anything that needs to get in the way of pursuing the things in life that matter most to you.

Firstly, I would like to say if you actually want help and see improvement, it’s better if you look for professional help. Doctors/therapists would know how to react to certain things better than others, it’s really not advised to deal with things on your own since it can go down the wrong way. That being said, I understand how sometimes we may not be able to open up to people or find it unsettling to talk to professionals. The tricks I’m about to talk about are not something that will work for everyone nor can it help you overcome it entirely. However, it will make managing them for the time being, easier. I like to break it down in two simple steps. The first and foremost thing we should do when we feel anxious is to accept it. This is such a simple thing but a lot of us seem to neglect it or make it seem not as prominent as other things. Whenever I feel anxious or something is making me feel uncomfortable, I would note the way I feel and ask myself what (and not why because all it does is make you spin around the same circle) is making me feel that way. Usually i would write it all down until my hands get tired or until i feel that i’ve poured out everything. This really helps you see the picture a little clearer as well as dispose of other nuisance. When your eyes see it, it makes it a little less scarier and less harder to approach. How do i put this? You feel more aware of the things that are happening, you feel like you’re in control. Then the harder part comes, finding a ‘solution’. We should always keep in mind that there’s no rule that everything we feel anxious about will have a conclusion so we shouldn’t worry about finding a solution. More often than not, we won’t find a solution right away but you’ll start to feel more certain about things and well be a little more aware of what should be done. For that to happen, we should ask ourselves of what we would like to happen and what we think is the best way to do this. Or if we’re feeling somewhat overwhelmed with everything that has been happening, prioritizing our own needs is more important so think rationally. Accept the negative and countering thoughts we get when we ask these questions and use it as a way to figure out things. At the end of the day, you’re left with yourself thus taking care of yourselves, prioritizing your own needs and doing what makes you happy is very essential from keeping away from anxiousness. Hope this helped ^^

One very efficient way to overcome anxiety is to practice mindfulness. Be aware that being calm and thinking straight is almost always in your best interest, as it helps you make better judgements. Also be aware that you are not alone, and you should try talking to a friend, or family member, or anyone that might be close to you as that really helps. Meditation is the tool to being calm, and is an effective tool for even someone who doesn't necessarily face any major problem with anxiety. It help to calm your nerves, and is a good practice to even just get you going.

Anxiety for me has always been about baby steps to slowly creep up on something I was way too anxious to tackle head-on. Everyone is different but simply breaking down an anxious task or activity into small chunks is a great way to get used to a new experience. Before I started going to regular therapy I often came to 7 cups and talked with listeners to just get used to speaking with other people even if it was just a simple conversation. I then opened up a little about my feelings and started to make progress. However, I was still a way to scared to actually go and see a therapist its something about going to visit them. However, I found a therapist that would did remote therapy and initially I simply started emailing them before setting up zoom calls. 6 months later I finally met them in person for the first time. There's no harm in trying to take an indirect route to keep your anxieties low because at the end of the day you still get to the goal :)

While talking to a doctor or therapist is certainly helpful for overcoming anxiety, if these are not an option, there are several things you can do for yourself which may afford you some improvement with regard to anxiety. The important thing is to commit to these habits, so that they can cause real change. There are many audio books and recorded meditations for helping with anxiety that are available online, some are even free, and they may grant you insight and practical advice while coping with anxiety. Additionally, you can do exercises for helping to control anxiety, like breathing exercises or mental exercises. You can also consider talking to friends about anxiety which may ease the burden and get rid of the emotional stigma of coping with anxiety. These methods can be used one by one or in combination. What you choose to do should be based on what you feel would be best for you.

Speaking to someone who understands and empathizes with you is powerful and helpful. It can be overwhelming to communicate your exact experiences and real feelings. In case you are not speaking to your therapist or doctor, it might be helpful to speak to a friend you trust or feel safe with. Besides that, breathing exercises, calming exercises, doing things you enjoy and going to places where you find peace contribute to overcoming anxiety and stress. Using self-help books and watching self-help videos are also useful tools. Slowing down and taking one step at a time, letting go slowly the things that make you anxious, its a process and takes its own time.

There are many things that you can try but the main thing is find what works for you specifically. These are just suggestions, be open-minded to trying some and don't give up if you don't see results immediately. Anxiety is not a "quick fix", it is something you continuously work on and acknowledge. Don't ignore it, it's ok. _Breathing exercises _Meditation _Mindfulness exercises _Physical exercise (taking a walk, stretching...) _Talking about it with someone you trust like a family member or close friend or a listener on 7 cups _Writing down your anxieties- sometimes seeing it on paper helps you feel more in control _Speaking positive words to yourself when you feel anxious _Distraction- using things that you like to distract you like watching a movie, chatting with friends, listening to music _Aromas- lavender is very calming an soothing, may a nice candle lit, quiet time All these things are just suggestions, they are not cures or guaranteed to work but it is worth a try to see what suits you. Many people experience anxiety, you are not alone, there is a community here at 7 cups, there is support, patience and understanding here. We are all cheering you on!

Everyone needs someone to talk to and sometimes it is hard to face the person and that is why we have these anonymous sites for you. You should feel safe and heard. The answer depends from person to person since there are different situations, but one way to cope with the anxiety is to try to figure out whats holding you back and finding a method you are feeling comfortable with to ignore the bad feelings. I am positive that your doctor or therapist will fully understand your situation and will help you through it. You are never on you own

In my personal experience, doing things that allow you to reflect on your state of mind helps put my anxieties into perspective. For example, I like to listen to meditations to help ease my mind, especially at night. Similarly, I like to watching calming videos about anxiety to help me realize its common and many people are experiencing it as well. I also try to write things down that are in my mind just to let it out. This all helps me feel less overwhelmed in the moment. In terms of addressing the future, I try to recognize things that make me anxious to prepare myself and distance myself from my feelings if they are irrational.

Hmm I think you should either talk to a trusted friend or family member or teacher. Or you could just rant to yourself and let the things in your mind come out and you can let it be free. You can also do an activity where you write out your thoughts and burn the pages so it shows those negative feelings are gone away. This will make you feel so much better since you'll feel at peace. Also writing things down of the work you need to get done so you aren't stressing last minute helps a lot. Take care of yourself by eating healthy foods and drinking water on time

I would suggest trying out as many kinds of coping techniques as possible (not at the same time, of course). What works for one person might not work for another. And what works for one person on a given day might not work later that week. I alternate between deep breathing exercises, meditation, journaling, and coloring when I’m anxious. I keep things that help me deal with anxiety in one location at home so that they are easily accessible when I’m anxious. Having several options to choose from seems to help me a lot. Like a little anti-anxiety tool box.

There are many alternative ways to combat anxiety. Anxiety is difficult to discuss, even with people like a therapist or doctor who you have a trusting relationship with. It evokes emotions such as fear, which often leads to the individual retracting rendering them unable to seek the help they need. Activities like yoga and meditation have been found to be very effective in this regard, although it does benefit the person experiencing the anxiety to verbalise what they are feeling. It is helpful to call a listener at 7Cups, who can provide an ear as well as come from a non-judgmental position.

I do guided meditation daily on breathing technique especially Wim Hof and keep a journal on gratitude on daily basis i.e. Magic by Rhonda Byrne. Besides, I exercise like going for an hour long brisk walking, indoor cycling and carrying weights. Keeping positive thoughts also helps very much. Talking to a friend on what is causing the anxiety also helps. Positive affirmations, prayers, doing things that makes me happy are some of the things i do to keep my anxiety low such as playing guitar, listening to music, watching movies/ youtube, reading books, listening to podcasts and other activities. By practicing mindfulness, the anxiety level can be reduced and controlled.

Deep breathing exercises. Close your eyes and listen to your self breathing. you will gain self awareness, and then you will command your muscles to relax, and imagine your body healing. Also: 1. Avoid caffeine Caffeine is well-known as an anxiety inducer. But for me, drinking coffee has become such a habit that I often forget how sensitive I am to it. When I’m feeling anxious or I’m anticipating those feelings — like before I use public transportation — I always make a conscious decision to stop drinking caffeine. This goes for caffeinated soft drinks too. 2. Avoid alcohol Feelings of anxiety can be so overwhelming that you might feel the urge to have a cocktail to help you relax. Although this may work in the short term, alcohol actually changes the levels of serotonin and other neurotransmitters in the brain, making your symptoms worse. In fact, you may feel more anxious after the alcohol wears off. 4. Use fragrance Lavender is well known for its calming properties. Keep a small bottle of lavender oil on hand for the scent, for when you feel anxious thoughts brewing. If you practice mindfulness or meditation, try smelling lavender during your practice. Over time, you’ll associate the feeling of relaxation with that scent, making it even more effective. Shop for lavender oil. 5. Talk to someone who gets it If your feelings of anxiety are making it hard to function, you should speak to a health professional. But talking to friends can also help. I have friends who have an anxiety disorder too. When I’m feeling really bad, I send them a message telling them how I’m feeling.

I don't think there's such a thing as "overcoming" your anxiety. From what I've gone through myself, it's about identifying your triggers and learning to cope with what's making you anxious. For example, I used to break down when I had to give speeches. I would shake constantly and often couldn't even get a single word out. I eventually learned that to "overcome" this—or make it less debilitating—I have to go through tons of preparation. I rehearse, rehearse, rehearse and often times memorise my speech to perfect my delivery. I think that's what anxiety's about: doing what you can to minimise the impact it has on your daily life, rather than completely erasing it from your life.

Know your triggers. Know how to avoid them and if you can't avoid them, learn how to not react. start by writing your feelings out or practice saying them to yourself or your cat or someone you trust. speak to friends and family members. They are sure to give you warm support and advice. There are several other ways to overcome anxiety, such as engaging in a hobby or sport.If you are experiencing anxiety it is best to surround yourself with people you feel safe with. If there is no one you want to talk to, maybe try sites such as this, and refer to the guides and hotlines. Many times we feel more relieved once we say our problems out loud and reflect on their importance. Breathing is also what may help, when you feel overwhelmed try and take a few deep breaths to calm yourself.

There are a lot of really great resources online geared towards reducing and overcoming anxiety, such as the anxiety resource on 7 cups. I went to workshops to overcome my anxiety, but it was the skills that I learned there that helped me the most. Some of them can be practiced on one's own, although some such as exposure therapy require a professional to be there. Anxiety sometimes comes from thinking errors. That is, illogical and unhelpful thoughts. They're automatic, meaning that they may not be thought through completely. I identify what's making me so anxious, giving myself time to think. For example, something that I've gone through and overcome is the thought that "If I meet these new people, they'll think I'm weird and hate me." Identifying those thoughts helps me challenge them. Do I know for 100% sure they'll think I'm weird? What does weird mean? Does being weird need to mean I'll be hated? What is the worst that could happen? How bad is it? How can I cope with that? It's good to replace the automatic thought with something more helpful/rational/logical and explain why. "They might not think that I'm weird, and if they do it doesn't mean that they'll hate me. This thought is more logical because I can't read minds, and it is more helpful because it means that they might enjoy my company." Another one of my favorite techniques when anxious is distracting the brain. For example, if I'm feeling overwhelmed, I count things in the room. It could be how many lights there are, how many circles I can find, or even just counting my own fingers. Breathing is also important for me. I use square breathing. In through the nose, out through the mouth. 4 seconds in, hold it for 4 seconds, then 4 seconds out. I'm not a professional, but these are things that have helped me personally. Overcoming anxiety doesn't need to happen all in one day. It can be bit by bit. It's a journey, and progress is something to always be proud of.

anxiety can be hard to deal with a lot of the time, especially when you feel like there are things out of your control. do your best to cater to your needs, and take the steps that you need to feel better emotionally! for example, if you notice that social media is a cause of anxious feelings, try to isolate that, and take a break from it to see if you feel better. try to reach out to others who can help you, whether they are friends, family, or counselors. your feelings are always valid and it may be hard to reach out, but there are always people willing to help you.

Knowing where and how to start the conversation can be overwhelming and can feel quite scary. Using a resource such as 7 Cups or other online/telephone resources can be a great way to start. These sites are available and anonymous for those who are either experiencing the same fears and anxieties or for you to just have someone to talk to. Finding support in a judgment free place is crucial to you feeling comfortable with the thought of expressing your thoughts. Starting in a place such as this can help you to understand your fears and anxieties, showing you that you’re not alone and helping to show you other ways and accessible resources for your specific issue. You can learn to feel safe, and gain strength to reach out to those around you, allowing for a close and available support system willing to help and support you

Try to find a way for you to stay calm, such as breathing exercises, thinking of happy thoughts, reading, going for a walk. Find a way to reach an inner peace in your life. Talk to your friends, family and sometimes a complete stranger. Find a way to make sure that you are always safe and that you are always taking care of yourself. There are also a lot of self helping books, or online that can help you. Look for a way to solve your problem but take it slowly to make sure you are on the right path.

I understand how you feel, it is not easy to talk with someone. It is hard to trust someone. But by asking me a question shows how great you are. You clearly express a question and I believe that you can talk to your therapist and doctor just how you talks to me. In that way, you can overcome your anxiety because you are willing to help your self. You are doing good. I believe in you. Just trust your self first. A therapist and a doctor can help you, and partner it by helping your self as well.

Meditation helps a lot to overcome anxiety. You simply learn to observe your thoughts without getting lost in those. And ask yourself these questions: Why this thought is bothering me so much? What can I do to make myself feel better? Do I know or have a solution for my issues? If not, there is no point in worrying. Just focus on your well being. Show gratitude for what all you have today. Have faith in the universe, whatever happens is for a reason. Focus on yourself! Be a better version of yourself and try to become a person you'll enjoy being with. Love yourself!!! And "Worry less, smile more!"

Find a coping mechanism that works for you. It can be as simple as breathing or something such as the 3-3-3 rule. In the 3-3-3 rule, you start by naming 3 things you see, then you name 3 things you hear, lastly you move to 3 body parts. This is a great way to ground yourself. There are faster methods though. You can count to 10, or something that worked for me is naming the things I saw around me. Such as a stuffed toy, picture frame, and ceiling fan. The more things you name the better! I hope this gives you some ideas.

Try to see them as a friend, not as someone who wants to judge you in any way. Specialists have only your health and wellness at heart, they are there to help you. I know it might be hard to open up to a stranger, but meeting them at least once a week, will soon help with the awkwardness and make you open up slowly.

Although talking to an expert can be very helpful, there are some alternatives that you can adopt. For instance, going out with your friends can help manage your negative feelings. You can try to talk to them regularly, at least. Furthermore, physical exercise might help, as it will release tension from your body, making you feel confident. In addition, you can try to watch a classic film or listen to some relaxing music- even a few minutes can help. Finally, you can find online videos that show techniques and exercises for your breathing. If you do them, you will slowly become more mindful.

Try practising breathing exercise, or search for grounding techniques. These have been very useful for me. Anxiety is about challenging your fears, and presenting facts "am I safe right now?" those kind of things. Anxiety feeds off of the unknown and when you give it facts, sometimes it helps to lessen the peak of it. You could always talk to a close friend or family member about your anxiety, and of course here on 7 cups with a listener. all of these have helped me personally deal with my anxiety. Be kind to yourself too, anxiety is hard enough as it is, without the added pressure we put on ourselves.