I find these useful:
1. Try not to avoid the 'smaller' situations that cause you anxiety, for example: when using a zebra crossing sometimes I would feel anxious if there were cars coming from both directions as they would have to stop and watch me cross the road, so now I've put myself into that situation it's not too bad.
2. Listen to an anxiety CD - I put mine on my Ipod and listen to it on repeat as I go to sleep. I don't know whether I'm just thinking this will work or it actually does, but does seem to help! A few months ago I was in a down stage and getting anxious about situations such as walking to school with all the traffic, now sometimes I don't even notice. This is something I'd recommend sticking to!
3. If you're walking in public, why not listen to music, I think I would go insane if I didn't have music, to get lost in it, you don't need to think about what others are thinking of you if you have a good beat by yourside. I often find myself miming along. No music? focus your mind on something else, the weekend, what you need to do when you get home, what's on TV tonight, make a mental plan of something, focus on something in front of you.
4. Posture - try to stand up tall, looking confident will gradually make you feel confident.
5. When I feel myself getting anxious I just take a deep breath and start my breathing again, who says you can't start again? Relax.
6. In school, although this is hard I tell myself 'answer one question a lesson'. Sometimes this can be hard, but other times I do answer questions. A large class can be intimidating though, so, maybe when there are a few people away it could be a good opportunity to take advantage of this and answer a question. Or maybe when it's dark and you're watching a video, then nobody can see if you did go red. I find it personally hard to speak to the people next to me in one of my classes because I feel unwanted by them, if they spoke to me first I could feel relaxed and talk to them properly, but it might be an idea to say hello to the people surrounding you?
7. Make a concious effort to speak to people around you. Say hello. You don't need to launch into a massive conversation if you're not ready but a friendly hello can help. People generally like talking about themselves, so ask them questions, let them be the talkers, you can be a good listener. 'How are you?' 'How was your weekend?'. If you listen to people talk, sometimes they don't wait to be asked questions, this can help to conversation if you're worried of running out of things to say or awkward silences - this is hard for me sometimes, it's not a question of I can't say anything, it's just I don't know what to say. But make small talk that can lead onto bigger topics where the other person can take over again if you don't feel comfortable talking lots. Remarks such as 'It's been so cold' or anything phatic. Has something exciting happened to you? Talk about the news? Heard a weird story? etc etc.
8. If people talk to you, you don't need to do masses of talking as long as they know you're listening. Nod your head, try to maintain eye contact, say 'yes' occasionally.
9. Try not to lose contact with friends - feeling alone only brings on further anxiety! If you have friends that you feel you are losing contact with, text them, ring them, email them, let them know they're appreciated. It makes me happy when I recieve a random text because I know my friends are still out there, even if at times I can feel terribly alone.
10. Exercise, sleep well and eat right. Healthy food, healthy mind right? - It does help, but I struggle with this one because of a silly eating disorder. But I try to do abit of toning/gentle exercise a few times a week when I wake up to try make myself more awake.
11. Don't procrastinate - Procrastination = big anxiety for me. I delay everything I possibly can, until the very last minute. I get so worked up about not doing the task and stressed, it increases my anxiety, however if you've even done this and then you actually do the task you get that instant feeling of release and the anxiety is gone. I suggest trying to do things as soon as possible. Maybe drawing out a plan would help? Make a weekly timetable of things you need to do and devote time to each other?
12. Tidy room = tidy mind. Well basically when my room is a mess my head is a mess, a messy room makes me want to think 'sod it' about everything and things tend to spiral down, having a clean environment helps clear my mind. I need to keep to this one more often! But slowly whenever I look at a messy room now I get an urge to tidy it up, and try to do it every night before I go to sleep so I can wake up refreshed.
13. Don't bottle feelings up - easier said than done. I'm rubbish at this one.
14. Start little, try overcome personal issues that you struggle with. Do you have a fear of being in a certain situation? Expose your self to it for a small amount of time, then work your way up.
15. Pick up a hobby - a distraction? A passion? A way of socialising? I haven't done this yet.
16. I find too much time on the internet makes me feel tired and pissy - try to find variety in life - films? books? cooking? sports?
17. If you're anxious over a situation is there any chance if could be shared with a friend so you don't need to feel so scared?
18. Do want you can to make yourself feel confident, wear clothes you're comfortable in/make you look nice.
19. Keep a 'positive book' - Write down a list of ANYTHING positive and significant to YOU. Keep a daily diary, you can read over it and realise there ARE good things in your life, and you CAN make small progresses
. Sometimes we forget that we are taking big steps without realising! If someone has paid you a compliment, write it down, maybe the sun is shining, write it down, you managed to complete something, write it down!
Each day I try to follow these a little more, haven't achieved them all just yet though. Drink is the easy option of course - just not the best physically or mentally! Must cut back on that.
