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

Honestly, volunteering was one of the key things that helped me to overcome my anxiety problems. I started volunteering for a university mental health service, and it taught me so many tools that helped me manage my emotions and challenge my own thinking patterns. The people you meet through volunteering are also incredible - the type of people willing to give up their time for free to help other people are the type of friends who will support you through anything. There is something to be said as well about the healthy distraction it offers you. It's such an incredible way to spend your time.

One thing that has been very useful to me in combating anxiety is using techniques from Acceptance & Commitment Therapy. 7 Cups has a great, free self-help guide that goes over many useful tools from this therapeutic practice that you can do on your own, pretty much any time or anywhere. A lot of it has to do with learning how to "defuse" from your troubling thoughts – in other words, how to recognize that they are just thoughts and are part of your experience, and not the absolute truth. You can learn to see them like another person talking to you – sometimes helpful, sometimes not, but not anything that needs to get in the way of pursuing the things in life that matter most to you.

Firstly, I would like to say if you actually want help and see improvement, it’s better if you look for professional help. Doctors/therapists would know how to react to certain things better than others, it’s really not advised to deal with things on your own since it can go down the wrong way. That being said, I understand how sometimes we may not be able to open up to people or find it unsettling to talk to professionals. The tricks I’m about to talk about are not something that will work for everyone nor can it help you overcome it entirely. However, it will make managing them for the time being, easier. I like to break it down in two simple steps. The first and foremost thing we should do when we feel anxious is to accept it. This is such a simple thing but a lot of us seem to neglect it or make it seem not as prominent as other things. Whenever I feel anxious or something is making me feel uncomfortable, I would note the way I feel and ask myself what (and not why because all it does is make you spin around the same circle) is making me feel that way. Usually i would write it all down until my hands get tired or until i feel that i’ve poured out everything. This really helps you see the picture a little clearer as well as dispose of other nuisance. When your eyes see it, it makes it a little less scarier and less harder to approach. How do i put this? You feel more aware of the things that are happening, you feel like you’re in control. Then the harder part comes, finding a ‘solution’. We should always keep in mind that there’s no rule that everything we feel anxious about will have a conclusion so we shouldn’t worry about finding a solution. More often than not, we won’t find a solution right away but you’ll start to feel more certain about things and well be a little more aware of what should be done. For that to happen, we should ask ourselves of what we would like to happen and what we think is the best way to do this. Or if we’re feeling somewhat overwhelmed with everything that has been happening, prioritizing our own needs is more important so think rationally. Accept the negative and countering thoughts we get when we ask these questions and use it as a way to figure out things. At the end of the day, you’re left with yourself thus taking care of yourselves, prioritizing your own needs and doing what makes you happy is very essential from keeping away from anxiousness. Hope this helped ^^

One very efficient way to overcome anxiety is to practice mindfulness. Be aware that being calm and thinking straight is almost always in your best interest, as it helps you make better judgements. Also be aware that you are not alone, and you should try talking to a friend, or family member, or anyone that might be close to you as that really helps. Meditation is the tool to being calm, and is an effective tool for even someone who doesn't necessarily face any major problem with anxiety. It help to calm your nerves, and is a good practice to even just get you going.

Anxiety for me has always been about baby steps to slowly creep up on something I was way too anxious to tackle head-on. Everyone is different but simply breaking down an anxious task or activity into small chunks is a great way to get used to a new experience. Before I started going to regular therapy I often came to 7 cups and talked with listeners to just get used to speaking with other people even if it was just a simple conversation. I then opened up a little about my feelings and started to make progress. However, I was still a way to scared to actually go and see a therapist its something about going to visit them. However, I found a therapist that would did remote therapy and initially I simply started emailing them before setting up zoom calls. 6 months later I finally met them in person for the first time. There's no harm in trying to take an indirect route to keep your anxieties low because at the end of the day you still get to the goal :)

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.

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.

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!

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

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.

Hmm I think you should either talk to a trusted friend or family member or teacher. Or you could just rant to yourself and let the things in your mind come out and you can let it be free. You can also do an activity where you write out your thoughts and burn the pages so it shows those negative feelings are gone away. This will make you feel so much better since you'll feel at peace. Also writing things down of the work you need to get done so you aren't stressing last minute helps a lot. Take care of yourself by eating healthy foods and drinking water on time

I would suggest trying out as many kinds of coping techniques as possible (not at the same time, of course). What works for one person might not work for another. And what works for one person on a given day might not work later that week. I alternate between deep breathing exercises, meditation, journaling, and coloring when I’m anxious. I keep things that help me deal with anxiety in one location at home so that they are easily accessible when I’m anxious. Having several options to choose from seems to help me a lot. Like a little anti-anxiety tool box.

There are many alternative ways to combat anxiety. Anxiety is difficult to discuss, even with people like a therapist or doctor who you have a trusting relationship with. It evokes emotions such as fear, which often leads to the individual retracting rendering them unable to seek the help they need. Activities like yoga and meditation have been found to be very effective in this regard, although it does benefit the person experiencing the anxiety to verbalise what they are feeling. It is helpful to call a listener at 7Cups, who can provide an ear as well as come from a non-judgmental position.

I do guided meditation daily on breathing technique especially Wim Hof and keep a journal on gratitude on daily basis i.e. Magic by Rhonda Byrne. Besides, I exercise like going for an hour long brisk walking, indoor cycling and carrying weights. Keeping positive thoughts also helps very much. Talking to a friend on what is causing the anxiety also helps. Positive affirmations, prayers, doing things that makes me happy are some of the things i do to keep my anxiety low such as playing guitar, listening to music, watching movies/ youtube, reading books, listening to podcasts and other activities. By practicing mindfulness, the anxiety level can be reduced and controlled.

Find a coping mechanism that works for you. It can be as simple as breathing or something such as the 3-3-3 rule. In the 3-3-3 rule, you start by naming 3 things you see, then you name 3 things you hear, lastly you move to 3 body parts. This is a great way to ground yourself. There are faster methods though. You can count to 10, or something that worked for me is naming the things I saw around me. Such as a stuffed toy, picture frame, and ceiling fan. The more things you name the better! I hope this gives you some ideas.

Hi, you can start small instead of flushing yourself to fully in such a situation. Let me cover therapy in this post: 1. You can opt for a virtual meeting with your therapist. 2. if videos are a big no-no, go for telephone calls. 3. Usually your therapist will be accommodating if you express your concern after scheduling an appointment (online). 4. Plus therapy will then work towards your managing your anxiety (keep this goal in your mind when you want to recoil from such a situation. For a doctor's appointment, 1. Consider taking someone with you during your initial visits. 2. If the first option is not feasible, write down your issues on a piece of paper. When I am anxious, I usually prepare a script in my head, rehearse it so that even if the situation provokes me, I have a ready response that I do not have to think of on the spot. (this may not apply at all times).

I believe that everything we feel is energy-based so I deal with my anxiety (as early as I can) by releasing said energies. I have certain activities for each level of anxiety (as I have several in varying degrees). The first one is to work out. Keeping the body moving and working on your physical health, usually comes with pain since we all aren't that used to so much movement since the start of all these global pandemic, but it comes with a certain and healthy level of self-appreciation and pride once you're done with it. Next is listening to music. I especially love epic music. For starters, you can try these three songs: Reborn by Really Slow Motion Aether by Peter Roe Wings of Destiny by Phil Rey They don't have lyrics, but the music is powerful. I let it fill me. It ignites emotions that I keep hidden because I don't know how to process them yet. I listen to it while watching sunsets or stargazing. Tears fall, but those tears make me feel a tiny bit better. The last one is saved for the most difficult anxiety attacks. Music and conversations. Through some heavy introspection, I realized that my anxiety is mostly because I cannot communicate with people I care about in the way I want. My narcissistic mom and dad who should've separated decades ago; my former lovers; the man I love but can't have; my nephews; my closest circle of friends (all male, I'm a girl with no female friends) who don't understand anxiety. My anxiety is triggered because of so many unsaid words and unexpressed emotions. So, what I do is listen to epic music on loop, sit on my bed, close my eyes, and then imagine one of them in front of me. And then I talk. I talk as if they are there listening. I talk as if they are there, understanding what I'm saying and finally seeing the daughter/friend/aunt/lover that I want to be for them. Speaking your thoughts and feelings out loud helps immensely because you'll realize you don't need them to reply; you just need to let it out of you. I hope this helps :)

Everyone feels anxious when being vulnerable. Talking to a friend can be the first step. We don't want to be judged or to made to feel less than. Having a therapist or doctor can really open up a lot of new chances for you to heal. It takes a lot of trust to really open up and let the professionals do what they do. Sometimes we end up with the wrong fit for a therapist or doctor and that's okay. The thing to know there is that you can almost always change your doctor or therapist. You need to find what works for you. If talking to an anonymous person is a step for you, then do what you need to in order to work past the anxiety. It's worth the work. You can do this.

From my own experience, self help books really helped me, doing your own research to help better yourself, there’s honestly so many books out there talking about other people’s experiences with anxiety and many coping mechanisms and tips on how to overcome it. YouTube is also another great help, as there’s many professionals who enjoy educating and spreading awareness about anxiety on YouTube. Reaching out to people, family, friends people who make you feel safe and who you really can trust, definitely opening up and talking to people is so much better than locking it all in and suffering alone, it’s not weak to reach out for help. Journal everytime you feel anxious, sometimes such a simple thing makes a big difference. You learn so much about yourself, you can slowly but surely comprehend yourself better and know your trigger points etc.

You will have to look at self-help books, or books about overcoming anxiety, or self help coaching programs. There are millions of websites of resources, and thousands of books on amazon books, there is kindle unlimited and ou can search workbooks, or anxiety, or a panic and phobia workbook, or ptsd workbook if your anxiety is ptsd related. There should be those books for dummies yellow books, it might be called anxiety for dummies, or depression for dummies. There are checklists, and forms you can complete to try to help yourself. It can help to join 7cups support groups or talk to a trained listener and help in a collaborative process which is teamwork to come up with a realistic goal that you have to reduce your anxiety level so you can have less anxiety. You will want to focus on what things you will be able to do with more ease once you have reduced your anxiety. Let your listener know so you can work in a team to achieve some of your goals in a listener focused session.

You do not always need a doctor or therapist to overcome anxiety, it is a feature of what makes us human, and when not chronic, it can be worked through alone. You can overcome anxiety by identifying when you feel this way/the cause of the anxiety (e.g., when talking to people, or in a shop), identifying what about this makes you anxious then taking the steps to identify how to work through this. Another extremely beneficial way to tackle anxiety is mindfulness, such as breathing techniques; this can serve as a very powerful tool in relaxing when the mind becomes overwhelmed with anxiety.

Try practising breathing exercise, or search for grounding techniques. These have been very useful for me. Anxiety is about challenging your fears, and presenting facts "am I safe right now?" those kind of things. Anxiety feeds off of the unknown and when you give it facts, sometimes it helps to lessen the peak of it. You could always talk to a close friend or family member about your anxiety, and of course here on 7 cups with a listener. all of these have helped me personally deal with my anxiety. Be kind to yourself too, anxiety is hard enough as it is, without the added pressure we put on ourselves.

Although talking to an expert can be very helpful, there are some alternatives that you can adopt. For instance, going out with your friends can help manage your negative feelings. You can try to talk to them regularly, at least. Furthermore, physical exercise might help, as it will release tension from your body, making you feel confident. In addition, you can try to watch a classic film or listen to some relaxing music- even a few minutes can help. Finally, you can find online videos that show techniques and exercises for your breathing. If you do them, you will slowly become more mindful.

Try to see them as a friend, not as someone who wants to judge you in any way. Specialists have only your health and wellness at heart, they are there to help you. I know it might be hard to open up to a stranger, but meeting them at least once a week, will soon help with the awkwardness and make you open up slowly.

Knowing where and how to start the conversation can be overwhelming and can feel quite scary. Using a resource such as 7 Cups or other online/telephone resources can be a great way to start. These sites are available and anonymous for those who are either experiencing the same fears and anxieties or for you to just have someone to talk to. Finding support in a judgment free place is crucial to you feeling comfortable with the thought of expressing your thoughts. Starting in a place such as this can help you to understand your fears and anxieties, showing you that you’re not alone and helping to show you other ways and accessible resources for your specific issue. You can learn to feel safe, and gain strength to reach out to those around you, allowing for a close and available support system willing to help and support you

I don't think there's such a thing as "overcoming" your anxiety. From what I've gone through myself, it's about identifying your triggers and learning to cope with what's making you anxious. For example, I used to break down when I had to give speeches. I would shake constantly and often couldn't even get a single word out. I eventually learned that to "overcome" this—or make it less debilitating—I have to go through tons of preparation. I rehearse, rehearse, rehearse and often times memorise my speech to perfect my delivery. I think that's what anxiety's about: doing what you can to minimise the impact it has on your daily life, rather than completely erasing it from your life.

Know your triggers. Know how to avoid them and if you can't avoid them, learn how to not react. start by writing your feelings out or practice saying them to yourself or your cat or someone you trust. speak to friends and family members. They are sure to give you warm support and advice. There are several other ways to overcome anxiety, such as engaging in a hobby or sport.If you are experiencing anxiety it is best to surround yourself with people you feel safe with. If there is no one you want to talk to, maybe try sites such as this, and refer to the guides and hotlines. Many times we feel more relieved once we say our problems out loud and reflect on their importance. Breathing is also what may help, when you feel overwhelmed try and take a few deep breaths to calm yourself.

There are a lot of really great resources online geared towards reducing and overcoming anxiety, such as the anxiety resource on 7 cups. I went to workshops to overcome my anxiety, but it was the skills that I learned there that helped me the most. Some of them can be practiced on one's own, although some such as exposure therapy require a professional to be there. Anxiety sometimes comes from thinking errors. That is, illogical and unhelpful thoughts. They're automatic, meaning that they may not be thought through completely. I identify what's making me so anxious, giving myself time to think. For example, something that I've gone through and overcome is the thought that "If I meet these new people, they'll think I'm weird and hate me." Identifying those thoughts helps me challenge them. Do I know for 100% sure they'll think I'm weird? What does weird mean? Does being weird need to mean I'll be hated? What is the worst that could happen? How bad is it? How can I cope with that? It's good to replace the automatic thought with something more helpful/rational/logical and explain why. "They might not think that I'm weird, and if they do it doesn't mean that they'll hate me. This thought is more logical because I can't read minds, and it is more helpful because it means that they might enjoy my company." Another one of my favorite techniques when anxious is distracting the brain. For example, if I'm feeling overwhelmed, I count things in the room. It could be how many lights there are, how many circles I can find, or even just counting my own fingers. Breathing is also important for me. I use square breathing. In through the nose, out through the mouth. 4 seconds in, hold it for 4 seconds, then 4 seconds out. I'm not a professional, but these are things that have helped me personally. Overcoming anxiety doesn't need to happen all in one day. It can be bit by bit. It's a journey, and progress is something to always be proud of.

anxiety can be hard to deal with a lot of the time, especially when you feel like there are things out of your control. do your best to cater to your needs, and take the steps that you need to feel better emotionally! for example, if you notice that social media is a cause of anxious feelings, try to isolate that, and take a break from it to see if you feel better. try to reach out to others who can help you, whether they are friends, family, or counselors. your feelings are always valid and it may be hard to reach out, but there are always people willing to help you.

I understand how you feel, it is not easy to talk with someone. It is hard to trust someone. But by asking me a question shows how great you are. You clearly express a question and I believe that you can talk to your therapist and doctor just how you talks to me. In that way, you can overcome your anxiety because you are willing to help your self. You are doing good. I believe in you. Just trust your self first. A therapist and a doctor can help you, and partner it by helping your self as well.