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

Consider using resources such as this! There are lots of online free chatrooms for you to vent about issues that could be causing the anxiety. Also consider looking at relaxation techniques to minimise the negative effects of generalised anxiety or anxiety attacks. Personally, I think grounding techniques are the most useful in preventing anxiety attacks or combatting them. Overall, a therapist or doctor could only give you the tools you need to overcome your anxiety- you are the one who has the power to overcome it. You are strong enough, all you may need is the right advice, the right tools, and the right mindset :)

First step is understanding your own feelings. If you dont understand why you feel the way you do then it is hard to put it across to others. Sometimes I couldn't explain my anxiety to my doctor or therapist because I would freeze, I'd talk about anything that meant I avoided the problem at hand. This is perfectly normal. First step is always understanding what is making you anxious. Second step is separating those issues you can do something about from those you can't. It's about learning to let go of what you can't change and working on what you can

The first thing I do if I have anxious feelings is to tell myself to remember that this uncomfortable feeling will pass! It might not be right away but by telling myself that it will pass I start to become more calm. You will never overcome anxiety, but that's ok because anxiety is normal at some levels because it often keeps us safe, but uncontrolled anxiety is very uncomfortable and if you can't talk to a therapist right away or your doctor, take a break...if you have a pet, sit with you pet, animals can be very therapeutic and often calming, it often works for me.

You can try various things that smooth you and calm you . Anything that makes you relieved of stress can help whatever you like to do and think is right . It’s all up to you because only you knows what’s good for your mental and physical health . There is also a lot of hotlines that will listen to you if you feel like 7 cups doesn’t really connect with you and what you’re looking for . You’re never alone there is always someone to talk to no matter what state you’re in or what you need help with .

It's important to talk to whoever you feel comfortable with, It's very normal to not want to talk to certain people about your anxiety, there are many online mental health charities that you could e-mail, message or speak to on the phone anonymously that offer great advice if you don't want to speak anyone in person, but taking the first step by speaking to someone you trust is the most crucial step. It's also important to note that it's absolutely normal to talk about anything that is causing you anxiety or that is playing on your mind and that there are many people out there who are willing to listen and that have experienced similar issues especially on 7 cups, you're definitely not on your own.

There is an exercise that I did a while ago that was eye-awakening for me. Imagine that you finally got an an interview dream job. You wake up 2 hours early, get ready, play out the interview in your head over and over again. Just as you open your door to step out, however, you see your bag on fire. What is your first thought that comes to mind? How would you interpret this event? This exercise reveals how we think when given a situation we don’t understand nor expect. These incomprehensible and unexpected catch even “normal” off guard and lead them to panic. Predictably, it is worse for people with anxiety, because anxiety creates an irrationally extreme worst-case scenario. When you do this exercise, try to catch any errors in your thoughts. How likely are those thoughts to come true? While there are things that are out of control, what are some things you can do to alleviate the situation? When I had anxiety, my first thought of this event was “of course this would happen to me on this day.” I would instantly lose my motivation and close the front door. Drag my feet to the bed. Not want to come out for days. Then I would feel guilty and regretful for not even going to the interview. For not being as motivated and strong as I should be. I would call in a few days later to apologize. Maybe I won’t even do that. As you can see, anxiety is strongly linked to depression because when we are anxious, we make irrational, regretful decisions that lead to depression. Having anxiety for a long time is like being in a toxic relationship with someone who is constantly telling you to give up, get out, stop trying...So when you do the exercise, try to find where exactly you make your thinking errors before you fall deeper into a downward cycle. Is it that you give up too easily? Is it that you assume nobody will hear you out if something as crazy as this happened? Is it that you don’t look for help when you know you cannot handle this yourself? Is it that you assume you deserve it? Think about them carefully and stop the cycle.

You could try writing out your feelings and thoughts and, if you feel up to it, share those with your therapist or doctor. You could also work on desensitizing yourself at home by role playing. Ask yourself questions a doctor or therapist might ask you, and then answer them. If anxiety comes up, practice breathing, tapping, or using another coping strategy you have. Once you feel ready, you could try talking to an online therapist, and then move onto a face-to-face doctor or therapist if needed. Remember all change for everyone is scary and we need to take small steps to reach our destination. Start taking some small steps, and you'll be on your way.

I would start with brainstorming. Think about, and figure out your triggers. Figuring out your triggers is important in helping your anxiety. Make a list of your triggers and become aware with them. Whenever you panic, write down what situation you are in, how your body is feeling, and how your mind is feeling. This will help you figure out and document how your attacks affect your body and mind. After completing this, I would make a list of Distraction Methods to try doing when you start to notice panic. This could be holding an ice cube, washing your face with cold water, taking a bath or shower, going for a walk, etc. This will make it easier for you to follow during an attack, rather than attempting to think on the spot while panicking. Then make a Self-Care list to begin practicing, as well as a comfort box to go to while panicking. These take some time to assemble, but are very helpful in the intense moment of panic. In my experience, these have all helped tremendously. Hope this helps!

Please remember that it's important to seek professional help if your anxiety is bothering you a lot. Professionals know exactly what to do and how to diagnose you. I obviously don't know why you can't go to a therapist or doctor but maybe you could consider speaking to a therapist on 7cups. If you don't feel like you want/can get professional help, you might be able to get help from friends or family. Try dealing with your anxiety in little steps and don't force yourself if things don't feel right at all. You need to feel ready to overcome your fears, otherwise it will just make you very anxious or make the anxiety worse if something happens. Again, I'd still recommend getting professional help in some way.

Write down things that make you happy. Take as much as time you want but write it down. Claim a favorite spot in your home and always go and sit there once you feel down. It helps. Take deep breaths and count till 10. Start drinking a lot of water and don't do things that you don't want to. Tell yourself that it's okay to be the way you are everyday. Think about things in a positive way, try finding out the positive aspects of things hold it would help you to a great extent. Pay attention to your hobbies and master in a hobby that you love the most.

A great place to start is re-connecting with yourself to find out which may cause your anxiety and how intense it/they can trigger you. I've been dealing with anxiety by writing journals. At the anxious time, take notes about your feeling and current situation, then by the end of the day write a full page of journal to fully keep track with your anxiety. Also, being able to write down what is on your mind might be a stress-relief activity. I hope that you can add this hobby into your daily life to get know yourself better from time to time so you can overcome anxiety easier.

Try to take deep breaths, in through the nose and out through the mouth. Or try to use a stress ball or some kind of putty or slime. It's helped me with my anxiety. Or if you can, you can talk to one of your closest friends or talk to a school counselor if you're a student. Try going for a run or do anything that can take your mind off or relax you. Try doing yoga or listen to calming music or even sleep can work to calm someone down if they become stressed or they become panicked.

Overcoming anxiety is a very difficult thing, because anxiety could be a painful thing. During anxiety you could have somatic symptoms as well, for example stomach ache, headache, and so on. It could be a very tiring thing. Against that we could do anything, if we couldn't talk a therapy. Mainly, we can do relaxation exercises. In these exercises, our main goal is to calm down. Beside these, we could do breathing practices. You could take a deep breath, and let it out slowly. Last, but not least, know your strengths! Take a few minute, and look at yourself. Look at, what about your strengths. What is your best? It could be helpful!

You can always come on 7 cups and talk to a listener to help you relieve it. Although we cannot give you any advice, we do recommend using the 7 cups anxiety guide to help relieve it. It may seem hard and stressful not being able to talk to your therapist or doctor, but we’re here to help! We’re always here 7 days a week, 24 hours to help you and listen to you when other won’t. I hope you consider coming back and setting up a regular chat time with a listener so you can overcome anxiety with people supporting you!

I am no doctor but I can say that good coping skills with help you better manage your anxiety. Everyone is different so every has their own way to handle their emotions. Some examples of healthy coping skills are breathing exercises, mindfulness (being in touch with senses), writing or listing feelings, watching tv, and etc. If you feel comfortable sometimes expressing your feelings to others or using emotional release can help relieve anxiety or any other struggles you may be going through. Sometimes addressing your stress or that makes you anxious and looking at the possible outcomes to show yourself that things aren't as bad as they seem. Hang in there!! I'm rooting for you!! :)

When you feel uncomfortable or too anxious to talk to your therapist, it may be easier to approach this issue in a different manner than what may be expected. You could, if you find it easier, write and send an email or letter to your therapist. If this proves to be too terrifying, you could start slow. Talk to your therapist until you feel more comfortable about talking about more serious topics. Anxiety is a hard thing to overcome, especially without assurance by others. Therefore, working your way up to seeking help is hard, but will eventually prove rewarding.

When I am feeling anxious, I like the take time aside for myself and reflect on my life. I like do to this by laying in bed with calming music playing, in a warm shower or going on a long drive by myself. Isolating myself and having time to think- just me and my thoughts helps calm me down. Remembering all the good things life has to offer and that I will eventually be able to offer the world helps motivate me and eventually get out of some of my anxiety. Eventually being about to talk to a therapist mixed with some of these things helps me overcome my anxiety.

How I overcome my anxiety is that I take up a new hobby or work on my old ones. We need to use this “anxious” energy contructively which will give us a sense of satisfaction and relief. Reading, drawing, listening to music, dancing are all in some form “therapies”. Sports or walking, jogging or running is also a good way to relieve this energy. Distraction would just be temporary. But when we indulge in our hobbies “the things that we enjoy doing”, we get a sense of progress. We dont feel stuck in one place. Another way is to keep a journal. Write down your feelings and let it all out on the paper or talk to a genuine friend or well wisher.

We can find talking a very daunting task whenever we are overcome with anxiety but it is important to talk to healthcare professionals. After all it is what they are there for and they have seen and heard it all before. Perhaps you will find it helpful to write down how you are feeling and what you would like your doctor or therapist to know. That way if you arrive and become too overwhelmed you can show them what you have wrote. The main thing is speaking out in whatever form and getting the help and support. You could always try things like heat pads or weighted blankets which often bring those with anxiety comfort.

I've learned in my battles with anxiety that the more you try to see it as a 'problem' that needs to be eradicated, the more anxiety you'll have. I have tried to see my anxiety as my bodies' alarm system that something isn't quite right.. just at full volume! Your body is giving you physical signs that something feels off. So if you can take a moment (I like to breathe in for four counts, hold for seven, release for eight- I learned it when I was in therapy) and acknowledge that your feelings are just that-feelings- it'll pass. And then later on when things have calmed down a bit, you can analyze what your mind and body were trying to tell you. My anxiety isn't gone by any means, but I have turned it into a partner instead of a demon. I hope this helps :)

I step I usually take is to notice my feelings when I have anxiety. I acknowledge them, and then find ways to minimize them so that they don't impair my functioning. This looks different for everyone. For some it could be colouring, taking a nap, listening to music, doing dishes. As long as it's constructive, I say go for it. Gradually, you'll be able to talk about it. Anxiety can be a vicious cycle in that you can have anxiety about having anxiety or anxiety about talking about it. It is very scary and I hope everything works out for you!

Breathe deeply and stay focused on the present moment. Anxiety is a feeling and it will pass, as long as you let it. It is quite terrifying and paralyzing in the moment, but if one takes active steps to calm themselves and can act as an observer to their feelings, they will calm down faster. Anxiety can be so terrifying, and I'm sorry that anyone has to deal with it. However it is only a feeling and it is temporary. Focus on the sensations in your body. Try to get out of your head and back into your body with breathing or movement. These things will help.

It's all about resources! If you are unable to talk to a therapist or doctor, due to a multitude of reasons, there are many resources out there you can turn to. Friends, family, peers. Knowing yourself and identifying why you feel anxious is also incredibly important. If there's something that you know can help ease your anxiety, do it! Take care of yourself like you would a close friend or family member. There are many websites, videos, apps and other things that you can use to help mellow your anxieties. If all else fails, try something new to manage your anxiety and be mindful about what you're feeling!

There are many self help guides on anxiety which can be very helpful. There is one on 7cups. You can also read many good books on cognitive behavioural therapy, such as Cognitive behavioural therapy for dummies. It is a very insightful and gives you powerful tools to deal with anxiety. Consider also doing more self care as self care improves your emotional well being too. Consider more exercising (moderate physical activity every day at least 30 mins), healthy eating, sleeping well, good personal hygiene, being active through day, distracting self from overthinking, meditation, mindfulness (for latter 7cups is awesome source), etc.

There are actually many exercises you can try out, they don't always work for everyone, but worth a shot. It also depends on what really gives you anxiety, I'd also think. Because I've read up on trying to conquer those specific fears slowly, so that confidence can be built up the more you come across said situation. For example, social anxiety. That one can be where you're fearful of quite a few things, like public speaking, talking to someone new, or even just worrying about what people will say/think about you. It's all different, so depending on the anxiety you're experiencing, how you'll deal with it will vary. Anxiety can be difficult, but I believe in 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.

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

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!

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.

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.