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

282 Answers
Last Updated: 03/17/2021 at 7:51pm
1 Tip to Feel Better
United States
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Top Rated Answers
Anonymous
April 21st, 2018 9:42pm
Of you can't talk to a therapist or a doctor is recommended speaking to someone close to you or if you don't feel comfortable you can always speak to people in sites like 7cups anonymously.
Alexandrq
April 21st, 2018 10:09pm
Talk to anyone you can trust weather it be a friend, family member, teacher or anyone else you can trust.
BrandonCares1074
May 6th, 2018 6:26pm
You can keep yourself busy, talk about it with friends and family as well. They will want to help you.
Anonymous
May 18th, 2018 7:12pm
Find a book which might help, sometimes movie can also help a lot because reading and watching films can trigger self reflection.
SupportiveSockMonkey
May 19th, 2018 10:50am
This can be very difficult but always start with small steps. Go out for a short walk, talk to someone in a shop. Try small things in everyday life to bring up your confidence.
Anonymous
May 23rd, 2018 3:16am
Having a good support system (friend and family), as well as learning your own triggers is important.
positiveForever73
May 23rd, 2018 5:33am
Hmmmm Why do you feel you can't talk to them, if it is because you feel they don't listen try and find someone else to talk too you trust. The listeners here are a great start with some great suggestions.
KayDonuts34
May 25th, 2018 11:38am
When I feel anxious, I take a deep breath in, and hold it for as long as I can. This activates your body's parasympathetic nervous system, which kicks into survival mode and tries to slow your heartbeat. Then, I focus on breathing in and out for twelve counts. Sites like Tumblr also have very helpful links to a lot of resources for managing anxiety when unable to consult a professional.
Lskraa
May 26th, 2018 4:45am
Self discovery is a wonderful thing, and can often lead to great crutches for anxiety. Managing it in healthy ways is key; doing things you enjoy, and just distractions in general is a good place to start! You're not alone
patientBraid77
May 30th, 2018 10:50am
Unfortunately, there is no set cure for anxiety like many other mental illnesses. I understand that there be many reasons why you can't seek professional help especially as doing so may cause more anxiety. Know that simply talking about how you're feeling will make you feel much better but if this isn't enough I would recommend practising mindfulness, meditating or thinking of a mantra like 'Things will go to plan' or 'I am good enough'. Remember me and other listeners are here to talk :)
Ana4hear
June 9th, 2018 4:17pm
It would be good to try writing Positive journal and diary writing. Writing about your concern topic and emotions is a way to understand your own feelings. Which in turn gives insight to handle the situation more effectively. Mindfulness exercises are also helpful.
Anonymous
June 13th, 2018 1:58pm
Meditation, writing, reading, exercise, creating goals and focusing on them. These are ways that you can control your thoughts and move away from the feeling of anxiety
Anonymous
June 13th, 2018 7:21pm
Learn to do things that make you become calm. Anxiety will always be there, but there are ways to make it go away for a while. Try breathing exercises. Try writing your feelings in a journal.
MidnightWolfy
June 23rd, 2018 8:13pm
You can overcome anxiety by talking to your true friends.They know you best and you can always trust them.
Anonymous
June 24th, 2018 9:16pm
Meditation. Breathe. If your anxiety is prohibitive from talking to your own doctor, is it possible to doctor to a doctor or therapist online? Anxiety can get out of control quickly and while some anxiety can be controlled with meditation and breathing exercises, some anxiety needs the treatment of a doctor.
eliza1616
June 28th, 2018 3:32pm
Talk to friends are family that can support you. There are anxiety workbooks online that have been helpful to me. If your anxiety is happening because of a certain thing, fix or do that thing to decrease anxiety. Exercising or being outside helps.
Anonymous
June 29th, 2018 1:01pm
you can try listening to relaxing music, meditation, exercise, walking under the sun, breathing flash air
Naiawalker
July 5th, 2018 12:55am
Talk to your parents or you can search up some strategy’s of helping with anxiety find out what is causing you to have anciety
blueyes1993
July 6th, 2018 2:43pm
I overcome anxiety without a therapist or a doctor simply by learning how to keep calm with breathing patterns and doing things that make me happy such as long walks and listening to ASMR on youtube. It helps you relax the body.
Anonymous
July 7th, 2018 7:54am
Try to do some breathing exercises to try and slow your breathing. On the 7 Cups website, we have an anxiety section, so feel free to visit that as well
HelpingStarlight
July 8th, 2018 1:11am
If you're unable to talk to a professional, there are self-help guides on anxiety, including the one here on 7 cups :) Common exercises are: mindfulness, meditation, and a journal to record anxious thoughts. You can also talk to a listener here if you'd like to talk through the self-help guides!
caringBerry61
July 11th, 2018 8:59pm
Start investigating practising meditation and mindfulness and you will little by little understand the origins of your anxiety and this will lead you towards a path of self-healing.
Darksaviour04
July 13th, 2018 5:27pm
Anxiety is an emotion created by our minds and to overcome it we can take small steps every day like we should start by countering the thoughts that run across our mind while we are anxious like our brain says you're stupid they won't like you then we'll counter it by saying that i love myself and i'll have to talk to them to know if they like me or not. Another way is to write about your thoughts when you're anxious and then take a deep breath count till 10 and tell yourself again and again that it'll be all good
braveCaramel10
July 14th, 2018 7:53am
You can get some activities like listening to music, some walking, reading books or you can talk your friends
Anonymous
July 15th, 2018 5:40am
Find something that'll cleanse your mind of the bad thoughts your anxiety creates. Do this by exploring things that'll relax you and make you calm.
Anonymous
July 18th, 2018 7:02am
I have always found it helpful to go outside for a walk, or maybe even just go sit outside under a tree. And just look around and listen to sounds, touch the ground. Anything that will occupy your mind will honestly help.
hollykg
July 18th, 2018 5:55pm
personally, I had to do a little exposure therapy on my own time. it sounds awful, but it helps. anxious about making an appointment? make an appointment. do what you are afraid to do, even if you go to make an appointment and hang up when someone answers, you are working towards overcoming your anxiety. affirm yourself as much as possible. realize that people don’t care as much as your anxiety convinces you that they do. other people are generally more concerned with themselves than they are with you. take it day by day. tell yourself that you’re going to do something to help yourself and then do it. don’t think about it because if you do, you’ll think yourself into not doing it. you’ve got this.
resourcefulPond1641
July 18th, 2018 10:04pm
You could try ordering some self-help workbooks on the topic of anxiety, and trying to work through them on your own.
NickE
July 21st, 2018 8:18am
Searching for remedies, meditating, and listening to positi e music is the fist step to solving anxiety. The next step is to develop a schedule for yourself. This can be achieved in many forms, but should only be approached in a positive manner. Then, the source of the anxiety is to be found. Once it is found, the final step is to find a solution and put the solution into affect.
roseMelody95
July 21st, 2018 5:20pm
One idea might be to write a letter to your doctor to let them know the situation and see if they have any suggestions. Another possible idea is to buy an anxiety therapy workbook, and work through the exercises in the workbook on your own at first, until you feel more able to speak to someone about it. Another idea, which I used myself, was to use the internet to find articles on how to overcome anxiety, and to find and print out worksheets about overcoming anxiety. Although talking to someone in person might be ideal, just because you aren't there yet doesn't mean that there is nothing you can do, and at some point in the future you may well feel more confident and less anxious about talking to a therapist or your doctor. Good luck! I am wishing you the very best. *hugs*