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

There is a lot of self help available online, such as techniques to use when experiencing panic attacks or other overwhelming anxiety symptoms. I also think it's important to speak to either a friend or perhaps a listener here on 7 cups.

Breathing is the biggest thing you can do. There are plenty of coping skills you can use that you don't "need" to talk to a doctor about. You can write or read or ask yourself if it is realistic. If you know it's not, then work on convincing yourself that even though it feels real, that it isn't. Know that it will not last forever. It will be okay and it is not as bad and dangerous as it feels. I promise.

Speak with someone! Sometimes talking things out even in the heat of an anxiety attack can seriously help when you have no other options.

Sometimes just being given the space to sit and think, or cry, can help you process what's happening. But if talking to professionals is a real struggle for you, could you maybe write down what you would like to tell them. Then, at the appointment, you may have the courage to read it out, or you can at least give it to them to read. You can do this multiple times, and eventually, you may find that you are less anxious about talking about it, because they already know a lot of your story from your letters. Overcoming anxiety is a journey and journeys are taken one step at a time.

Listeners here at 7 Cups are standing by and because it’s completely anonymous, you won’t be as nervous!

exercise (or any type of physical activity) going to a yoga class or doing meditation or breathing exercises together, working through a hierarchy of things someone is avoiding or putting off due to anxiety. Each person would have their own list. Start with things that feel mildly anxiety provoking and work up. A practical way to do this is as a weekly "power hour (link is external)" where you have an hour once a week in which you tackle something you've each been avoiding due to feeling anxious or overwhelmed. Spotting and balancing anxiety thoughts. For example, if you don't get an email reply back from someone straight away, does that automatically imply bad news? If you're interested in learning how to overcome anxious thinking, there a complete "how to" in my book, The Anxiety Toolkit.

The acknowledgement that you want to overcome anxiety is itself a big step. If you're worried about a particular thing then try not to think about the negative outcomes. Try to relax your mind. For this, you can try meditating as per your convenience. You can try following these steps 1. Keep yourself healthy. Eat healthy and nutritious food. Exercise your body a little bit. 2. Make a daily schedule. List important tasks in order of their priority and complete them. 3. Talk to your friends who give you positive vibes. 4. Don't let you emotions control your reasoning abilities. If you feel sudden anxiousness or heavy breathing, calm yourself. Take a deep breadth. Relax and then only reach to any decision. No hurry! 5. Spend some time doing what you like for example, sketching, listening to music, watching sitcoms etc. 6. Most importantly, believe that you can overcome this and you will.

Be honest with yourself. Understand what is causing the anxiety and find ways to overcome it. Believe in your strengths and realise weaknesses are meant to empower you and not bring you down. Find ways to cope better. Take deep breaths and meditate

Having anxiety can be difficult especially when it comes to speaking up. I’ve had times where I wanted help, but was afraid to talk to a professional about it. I would recommend talking to someone close to you to start with, to build confidence. Or if you don’t want to talk face-to-face, sites just like 7cups can be helpful for taking the first step.

You can look up different little techniques that you can use anytime and anywhere. For exemple, the 5-4-3-2-1 grounding technique: Name 5 things you can see around you. Name 4 things you can touch, Name 3 things you hear (not your thoughts) Name 2 things you can smell Name 1 thing you can taste (Does it taste like gum, coffee, or lunch inside your mouth) I did this every time I felt anxious or would have a panic attack. It helped me stay calmer. There are also other little things you can do: journaling, write letters, go for a walk or a drive, etc. All those small actions put together can have a big impact on how you feel. Don't take on too much though.