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

278 Answers
Last Updated: 01/03/2021 at 8:04pm
1 Tip to Feel Better
United States
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Lauren Abasheva, LMHC

Licensed Professional Counselor

A sex positive, and kink knowledgeable therapist with an open mindset and a clear understanding that we are all different.

Top Rated Answers
KittenMittons
March 27th, 2020 9:51pm
This is an important question. I know from experience how difficult it is to deal with anxiety, and you've already come so far by recognizing that it's a problem for you. Great job! The next step might be talking anonymously in support groups, like the ones here on 7cups, and asking people about their experiences. Then you could build up to talking with an online therapist or maybe even someone in real life. It can help to be anonymous if you are afraid to talk about these issues. When I go to the doctor, I often write a list of medical issues that I'm anxious about discussing and give her the list. This way I don't have to do the hard work of starting the conversation, all i have to do is hand her a piece of paper. Maybe doing something like that could help. If you can't afford a therapist or a doctor then there are many self-help resources here, however, any treatment will be much more effective if you have a therapist or doctor to support you.
Anonymous
April 2nd, 2020 8:29am
Practicing self care - earthing healthy , less sugar , no alcohol 8 hrs of sleep , warm bath, reading , positive mantras . All of these things and more can help keto levels of anxiety at bay when you can’t get out to a therapist or doctor you are not alone and many therapist and doctors are now offering online counseling or appts. That may help as well during the Wharton’s dud to the corna virus. Anxiety is very really and having positive and reassuring thoughts in your head will help to put things into perspective daily
blissfulSunshine81
April 4th, 2020 6:43pm
I am someone who has anxiety as well. I find I cope by imaging myself flying away and letting my stress melt into the clouds. The secret is to finding something that makes your anxiety melt away. Experiment, try new things, and hen you find something that works, keep doing it. I enjoy gaming and painting, or just going outside. It’s different for everyone, though. You have to also slowly put yourself in situations where anxiety is present and figure it how to get it to leave the situation. It’s slow going, and frustrating at certain times, but if you slowly make yourself over come it by a little, you can beat it.
Anonymous
April 10th, 2020 6:31am
There are things you can do for your anxiety on your own. Know your triggers. Know how to avoid them and if you can't avoid them, learn how to not react. Looking up grounding techniques.....now that you have looked it up.....what do you feel about trying that???Come here on 7 cups and there are plenty people just like you 😊 A lot of listeners you can talk to and a lot of support 🙂 Come up with strategies and plans that will help you manage your anxiety more .A good place to start is writing your feelings out or practicing saying them to yourself or your cat or someome you trust.
courtney9310
May 3rd, 2020 9:45pm
Look up some relaxation tips! Deep breathing exercises can be very helpful. Other activities including yoga or meditation can also help relieve anxiety. There are also plenty of tools on this website to help deal with anxiety. Sometimes talking to a friend or family member can help too just to let out those feelings and see a new perspective of what you're anxious about. I would definitely recommend trying to get some physical activity as well. When you regularly engage in physical activity, it helps the body release stress and anxiety. Take time to think about what specific situations make you anxious and come up with a plan to start working toward overcoming that fear.
sweetSunshine2703
May 13th, 2020 9:43pm
Taking some time to journal, meditate, or simply set time for yourself can help with your anxiety. Before I worked up the courage to get help, I wrote down how I was feeling in the moment and what might have caused it. Writing down my thoughts and feelings helped lead me to better understand the reasons as to why I was experiencing those emotions. Meditation and self-care also help as they relaxed my mind so I can focus on my emotions to better understand them while being in a calmer state of mind. If you are unable to speak to someone about your issues, it is alright as it takes a lot of courage to do so, but these small activities can help manage your anxiety.
CarlAmber
May 20th, 2020 3:01pm
There are many effective tools to help dissipate and overcome anxiety. As natural as breathing is , many people ‘forget’ how to breathe properly. First you can bring your awareness to your breath and then consciously breathe in through your nose for the count of 7 and then breathe out through your mouth for the count of 11. Number of inhalation’s can be adjusted , insuring that the exhalation is longer. This works so well as it activates the parasympathetic system which is the ‘rest and digest’ relaxing system. It also engages the vagus nerve. This is so easy and can be done anywhere at anytime
Anonymous
May 27th, 2020 12:37pm
I have the same problem. During quarantine, I can't talk to my therapist so I am trying to do my best. I've started to write my own anxiety journal, where I can write my all feelings, emotions, problems, triggers of anxiety and also some conclusions. I've started also with my growth path here on 7Cups. It's really helpful in my opinion. I am trying to care about me as much as I can. I use to watch some videos with meditation. Relaxing is very important in this time. I also started to go walking every day and phone with my friends.
happyunicornxx
May 27th, 2020 2:12pm
In my opinion, talking about your feelings to someone can help immensely. It doesn't necessarily have to be a therapist or a doctor, a friend who listens can be just as good when it comes to making a burden lighter. If you don't have someone you want to talk to about how you are feeling, you can try journaling. Just start writing and the words will flow on their own. I think it's important to get the feelings out somehow, so even if journaling might not work for you, maybe creating something and pouring your emotions into it could work just as well.
Anonymous
May 27th, 2020 3:08pm
I push myself thru it but i also get help from my friends or just try not to think about it and just do it like if i'm scared to go on a mountain then i say to myself just do it because what's there to lose if your having fun or if i don't want to go talk to new people then i push myself to go talk to them because without friends life wouldn't be the same. but also life without friends would be very horrible like it would be stressful and depressing and friends are always there for you.
sereneSoul3357
May 31st, 2020 8:20am
Face the thing that you fear and then it will feel easier by time. You may talk with a friend or an other person that you trust. Do NOT try to avoid the thing that causes your anxiety. Try to think positive and try to ignore the negative thoughts. Anxiety can be very painful, however when you’ve overcome it, it will be a huge relief. Give it time and talk to someone you trust. Do things you like and take care of yourself. Maybe you can find the cause of the anxiety and write about it or search for information about anxiety. And remember you’re not alone. There are many people, including myself, that has or is struggling with anxiety and it is very common unfortunately. The reason why you have anxiety is that the brain has not been developed a lot since we were hunters. Then we had to have anxiety to, for example run away from predators.
calmParadise87
June 24th, 2020 3:45pm
I have found that focusing on positive things helps with anxiety. Also, if you are in a panic attack; try deep breathing and closing your eyes and focusing on good things or things you enjoy like walking the beach, strolling in a park and also I have found prayer or meditation helps a lot! Also, for me, reading the Bible helps or listening to positive music as well. It is also helpful to talk to someone that is a support person to you. I have found in doing that it takes your mind off of your own circumstances. The big thing is to try and focus on positives in your life!
Anonymous
June 28th, 2020 2:29pm
Anxiety can be a very difficult thing to handle, most people are more prone to feeling anxious than other people but that does not mean that it will never go away. Try looking for that one thing which always calms you down such as a specific activity or a person. The more you think about the fact that you are going through it the worse it will get. Try to point out the root cause of your anxiety. the most important thing to do is tell yourself that you will be okay. sometimes you can get anxious with out any specific reason. It is then important to tell yourself that it is all in your head. Talking to a friend who understands usually helps. sometimes you just need emotional support.
Anonymous
July 3rd, 2020 3:01am
If you are currently feeling so much anxiety that to even talk to a therapist or a doctor about it seems too hard, I would change your own lifestyle and mindset as much as possible to help yourself. Such as eating more healthy fruits & vegetables, and really exercising especially cardio exercise daily should help your body & mind. Over time this alone should ease your anxiety & depression at least somewhat. Telling yourself "I can't", is self-defeating. Yes you can. Tell yourself positive things each day. Once you start to feel calmer in general, maybe then you'll find the strength to talk to someone. Have you considered online therapy? It could be less stressful than in person maybe for you.
Anonymous
July 12th, 2020 8:05am
Hey..!! So first of all you need to tell yourself that its only you who can overcome the anxiety!! Who can do anything for him. No one else will do it for you.Only you yourself can put you out from this anxiety!! Now coming over the anxiety I know its difficult to overcome but its possible. You just need to change or divert your mind to the things you like or the things that make you happy.. Suppose you are having anxiety attack. Just think immediately about anything that will make you happy. Diverting mind will help alot. Best of luck
Anonymous
August 1st, 2020 5:34pm
Take small steps. Read the guides available on this site to understand how anxiety works, how to overcome it, everything. Practice the things mentioned there. Perform the self-care activities and exercises. After doing all this, start having some conversations. Maybe 10 minutes a day? Usually, therapists talk for 1 hour which can be too much for you. So, take baby steps. Have small-small goals for each day. You will be able to overcome anxiety maybe not in a day but sooner than you think. Also, talk to people you are comfortable with. Sometimes it is easier to talk to anonymous people, sometimes it is easier to talk to friends or people you know. Do
electriccompassion
August 6th, 2020 8:20pm
I think that the best way to overcome anxiety is by finding coping strategies. Some examples of these could be breathing exercises and meditation. Talking to people around you can also be very helpful. Just chatting to people is so important; it helps you to understand your own emotions better. Identifying situations that make you anxious is also very important. Differentiating between situations which make you safe and ones which make you have feelings of anxiety is useful. It allows you to have a safe space when you feel panicked or worried about something, and gives you things to challenge. For example, if going shopping makes you anxious, you need to set yourself goals to overcome it. You can start by just walking to the end of your path, then getting on the bus or walking into town, then going into the shop. It is also important to remember that you are not alone. There are so many people who care about you and believe in you.
Anonymous
August 9th, 2020 8:51pm
As someone who has generalised anxiety disorder and who has not seeked any help from a professional, unfortunately, it is genuinely tough to overcome that issue by yourself. I am sure this was not the answer you were hoping for but here it is:) But i can reccomend talking to someone you know like a friend, a family member o a mentor about how you feel. Even though it is not like going to a therapist, talking about your feelings regularly helps. Another thing is to avoid the people that makes you feel anxious. We already have a lot on our plates and i believe the people that makes one feel insecure, or anxious are the bottom line. Practicing meditation on a daily basis had also really helped me in my journey. But other than that, i am not a professional and i havent reallt recovered from my oen problem, so I absolutely recommend you to see a shrink or a therapist:)
Anonymous
August 19th, 2020 4:45pm
It can help to first learn a little about anxiety. What are they symptoms? Why do we get these? Then maybe have a look into how common it is and what kind of support is out there? There are self-help guides all over the Internet. Some are in the form of eBooks and some are a little shorter like the ones on this website. These can be super helpful for finding out about techniques that you can use! Tackling negative thoughts is definitely something else that you should look at. And if you ever need anxiety relief, talking to a listener on here could really help too!
dandelionwish
August 21st, 2020 7:56am
There are three things I have been doing on my own to help manage my anxiety. 1) I keep a therapy journal. I write in it, doodle/color, scribble, and sometimes destroy pages. It can be so therapeutic to just get out all my thoughts and feelings, and it is always a safe place. 2) I have researched anxiety and PTSD and have slowly been teaching myself how do deal with some of my more common triggers. 3) I have taken up knitting as a form of meditation and relaxation. When knitting I have to be focused on what I am doing with my hands or else I will mess up, but the same repetitive motion can be very soothing. It works better than traditional meditation for me, because my mind tends to wander.
majesticMirage95
August 27th, 2020 1:18pm
I can overcome my anxiety by taking deep breaths in and out and calming myself down and I can do some coloring and maybe some drawing to help myself not feel anymore anxiety.I can also help my anxiety by talking to someone who is close to me either my family or my friends or I can calm my self with sensory toys and squishy toys.I can also help my anxiety by doing puzzles and doing crafts and origami and also I can help my anxiety by watching some television or playing some video games. Also I can help my anxiety by reading a book or playing a board game or writing in my journal.
Anonymous
August 29th, 2020 8:14am
I honestly took time to search up alternative ways in order to manage my anxiety. I found out that a simple breathing technique can have a huge impact on this. Breathe in, breathe out. Also, I try to write out what I was thinking. Usually this technique helps me sort out what I was worried about and makes me feel less anxious. I sort out which problems or issues I didn't have to worry right now. Through this, I worry lesser things at a time. Also, I try to get enough sleep each day. If I can't sleep, I take melatonin gummies to help me doze off. A good walk outside is helpful too!
ingeniousBeauty4518
September 9th, 2020 9:51pm
try to read an anxiety guide. Things like this could be avoiding triggers and how to calm down during a panic attack. Deep breaths and thinking about something completely different to take your mind of off things can help a lot. Maybe even try anxiety toys which can also help take your mind of things. if your anxiety is the worst at school, try talk to teachers before class and ask them not to call on you in class so you don’t have to be worried about not knowing the answer. this is the same with jobs and others
Anonymous
September 14th, 2020 3:34am
It's hard to say if entirely overcoming anxiety without a therapist or doctor is possible, but there are some things that can help lessen the burden of anxiety. For example, ask yourself if there has been any indication that you need to worry about what you're currently anxious about. If you're thinking 10 steps ahead and becoming anxious, try to center yourself on the current moment. Something else that may help is deep breathing that requires you to focus on your breaths, encouraging you to focus your mind elsewhere. There are many apps that help people begin meditation, which may also help. If possible, try to take time to enjoy hobbies - something that may help your mind focus away from your anxieties.
Honey2017
September 17th, 2020 3:57am
Talking therapies can help you work out how to deal with negative thoughts and feelings and make positive changes. They can help people who are feeling distressed by difficult events in their lives as well as people with a mental health problem. The National Institute for Health and Clinical Excellence (NICE) recommends certain therapies for certain problems, but other therapies might work for you just as well.Understanding all this can help people make positive changes by thinking or acting differently. Talking therapies can help people to take greater control of their lives and improve their confidence.It can help you work out where your negative feelings and ideas come from and why they are there.
Anonymous
October 8th, 2020 3:07am
Find a strong support system, a friend who you trust, a sibling, or a parent. Know what works for you and have a plan in case you are suddenly feeling anxiety. How can you calm yourself down, stress balls are a helpful tool for people to distract themselves. Consider breathing exercises so that you can focus on what you are doing right now. Find a way to ground yourself, name something you can smell, see, touch, feel, and taste. Think about pairing up with a listener for check-ins every once in a while. Always feel free to hop on seven cups and partner up with a listener who is available at the moment you need them.
katherine081902
October 11th, 2020 9:03pm
Overcoming anxiety is a hard task, coping with it, however, is easier to do. Talking to a listener here on 7cups helps a lot, many of us have experience with anxiety and have coping mechanisms we can offer. I, personally, use the countdown method and music. The countdown method is as follows: take a deep breath and list five things you see in the room, four things you hear, three things you feel, two things you can smell, and one thing you can taste. That brings me back to reality and helps me focus on something other than what is triggering my anxiety. Talking to a trusted friend or family member also helps. If you know your triggers, tell your trusted friends and family members so they can help if something triggers your anxiety.
Anonymous
October 21st, 2020 2:11pm
the best answer should be getting you're self out of the room that you are going to the roof top stare at the moon explore you're thought ask oneself why am i being like this why have i become someone i do not wish to be.how will i able to change these habit of not being able to change the way i live my life. Writing thought making them article might not change or seem big thing to do but expressing feeling can be all that you need in the moment of stress that cause you to be stress.
MaisenValley
October 22nd, 2020 12:59pm
I overcome anxiety by having a conversation with myself out loud, to bring calmness to my mind. After the initial conversation, I begin to ask myself “is this worth me getting this distraught?”, “is this making me happy in anyway?”. Normally the answer is no and I begin to use one of my favorite self care activities to bring me to an at ease state of mind. These activities range from a simple bubble bath or maybe even my favorite food which is tacos. I’m also a shopper, so normally a new outfit can get my spirits back up. But most importantly after all of that and mostly before I pray, but everyone is spiritual so speaking affirmations works the same.
friendlyYellow2556
October 30th, 2020 2:29am
In these cases, I would try and look for coping skills, either through trusted friends or through online resources. Somethings I find helpful are having a positive morning routine where I practice mindfulness. For m, this looks like a doing a quick yoga routine and preparing some of my favorite breakfasts. Having good, nutritional food is very important! I also like to go on a quick walk or spend some time outside. For a quick fix, I like to do some deep breathing or box breathing or simply just taking a break and closing my eyes. However, the thing that helps me personally the most is exercise. It allows me to burn off some stress and releases positive endorphins!