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Coping with anxiety Attacks: Tips and strategies to help you find calm and comfort

Anxiety is a complex topic that is getting a lot more attention during the current pandemic. There is little doubt that more people are feeling more anxious than ever before. It is important to eat well, avoid alcohol and exercise. Here are just some activities that can help with anxiety. As always, seek professional help where appropriate.

According to MIND research (with over 16,000 people) 60% of adults and 68% of young people said their mental health got worse during the lockdown.

When you start feeling anxious try doing some of these things, this may seem difficult at first but give it a go. These may seem basic but they can make a big difference.

Take a break

  • If something specific is causing your anxiety, just walk away for a moment. Have a cup of tea, get away from your computer, go into another room (or even better outside) for a few minutes.

Music, music, music

  • Music has such an impact on how we feel. Simply listening to music that makes you happy, makes us happier, and we all have a happy song. Or perhaps one that relaxes us. Maybe have these saved on your playlist for when you need them (my current favourite is the Hamilton soundtrack.)

Be thankful

  • Take time out to be thankful and focus on what's good in your life - writing it down is even more powerful! Even just popping three things. Maybe have a special notepad or even use the notes function on your phone.

Get writing

  • As well as writing down what you are thankful for, popping your thoughts down in general is a great habit. Start a journal or diary, maybe try poetry, prose or just scribble random thoughts.

Make a to-do list

  • Again writing things down. If everything feels a bit overwhelming, simply writing down what you need to do gets it out of your head and helps break things into manageable chunks.

Get outside

  • Take a walk, try and go somewhere relaxing (a park, river, woods) rather than say a shopping centre.

Create something

  • Paint a picture, bake a cake, write a story. Make something! It doesn’t matter if it’s any good (I find making soup particularly therapeutic and it’s even started to taste OK).

Spend time with an animal

  • Beg, borrow (but don’t steal) an animal companion, walk a dog, play with a kitten etc. Interactions with animals can help people manage their long-term mental health conditions and makes a difference in the short term.

Do a random act of kindness

  • Helping other people, makes us feel better. It is a win-win situation. Just a small thing can make a big difference.


  • There are lots of guided meditations available online. Just 10 minutes will be a real boost. Use a guided meditation (there are plenty of apps available) if that helps.

Talk to someone

  • Call a friend or family member for a quick chat.

Hypnotherapy can help reduce feelings of anxiety and worry and boost confidence and self-esteem. Get in touch to find out more about hypnotherapy online and access hypnotherapy for anxiety.

Malcolm Struthers Hypnotherapy - Online and in-person in Dumfries & Galloway


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