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

Meditation and mindfulness are proven to be extremely effective in the management of anxiety. As anxiety resides primarily in the mind, a lot of the recovery techniques are focused around recognising these unhelpful thoughts and behaviours, and working towards retraining your brain to challenge them. Mindfulness helps you focus on the present, and gently encourages you to push worrying thoughts away when they come to disturb you during the meditation process. Something I have found extremely useful in the past was the use of a thought diary. When you get to the inevitable stage in your anxiety when you are working yourself up over one particular worry, the thought diary encourages you to assess situations where you have experienced a level or anxiety, and the emotions/unhelpful thoughts which are experienced as a result of this situation. You then weigh up the facts against your own opinions/assumptions, and then challenge your initial thought to come up with an alternative response to this anxious situation. Any of these methods can be helpful, but it does rely heavily on what you best respond to and what works best for your situation.

Although talking to a therapist or a doctor would be the best course of action, they don't have to be the answer for you to overcome anxiety. Simple things like mindfulness exercises and meditation can help so much! it doesn't have to be something like that either. It could be grounding techniques that you can use, for instance I used to ground myself by holding a piece of hard pasta and reminding myself of how it felt in my hands, how it could have been made, its shape and its texture.

I've found writing out what exactly is stressing me out in any given situation helps. Then writing out some steps I think I could take to rectify the situation, even if they're crazy, like skydiving into a pool to avoid going somewhere. The crazy solutions can allow you to laugh, and laughter is the best medicine ;)

Maybe you can write them a letter instead on how youre feeling, what you have been experiencing. Try reading this letter to them and if you can give it to them. It will help them understand what you are going through.

First you need to know why is that you cannot talk to a therapist or your own doctor. Then you can try to talk to a loved one, either family or friend, if you really trust them and think it will be useful.

Try and have the mindset that everything happens for a reason, that helped me, try and do something kind of spontaneous and new every week and see if that helps you become more confident

Talk to a close friend or family member or possibly someone on the internet. Or just just to solve the problem

Honestly I deal with anxiety every day of my life. Life is so hard sometimes. But what I do is take deep breaths and think of the best outcome. You have to picture it. Set a clear postive picture of that event or that situation and imagine yourself in it. This helps alot and gives you something to work with.

Take small steps. I learnt that when I started my job, you have to realise not everything is as bad as your head will make it seem.

You have an endless list of solutions and fixes. Become aware of what may be causing your anxiety? What is bothering you? Becoming self-aware can help you move forward in the steps to take to overcome anxiety. Another very important thing: distraction. Distracting yourself is one of the things that you should do when overcoming a mental health issue like anxiety. Listen to music, draw, watch YouTube, spend time with friends/family, exercise, etc. Breathing exercises and meditation really help too.