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

You can try various things that smooth you and calm you . Anything that makes you relieved of stress can help whatever you like to do and think is right . It’s all up to you because only you knows what’s good for your mental and physical health . There is also a lot of hotlines that will listen to you if you feel like 7 cups doesn’t really connect with you and what you’re looking for . You’re never alone there is always someone to talk to no matter what state you’re in or what you need help with .

It's important to talk to whoever you feel comfortable with, It's very normal to not want to talk to certain people about your anxiety, there are many online mental health charities that you could e-mail, message or speak to on the phone anonymously that offer great advice if you don't want to speak anyone in person, but taking the first step by speaking to someone you trust is the most crucial step. It's also important to note that it's absolutely normal to talk about anything that is causing you anxiety or that is playing on your mind and that there are many people out there who are willing to listen and that have experienced similar issues especially on 7 cups, you're definitely not on your own.

There is an exercise that I did a while ago that was eye-awakening for me. Imagine that you finally got an an interview dream job. You wake up 2 hours early, get ready, play out the interview in your head over and over again. Just as you open your door to step out, however, you see your bag on fire. What is your first thought that comes to mind? How would you interpret this event? This exercise reveals how we think when given a situation we don’t understand nor expect. These incomprehensible and unexpected catch even “normal” off guard and lead them to panic. Predictably, it is worse for people with anxiety, because anxiety creates an irrationally extreme worst-case scenario. When you do this exercise, try to catch any errors in your thoughts. How likely are those thoughts to come true? While there are things that are out of control, what are some things you can do to alleviate the situation? When I had anxiety, my first thought of this event was “of course this would happen to me on this day.” I would instantly lose my motivation and close the front door. Drag my feet to the bed. Not want to come out for days. Then I would feel guilty and regretful for not even going to the interview. For not being as motivated and strong as I should be. I would call in a few days later to apologize. Maybe I won’t even do that. As you can see, anxiety is strongly linked to depression because when we are anxious, we make irrational, regretful decisions that lead to depression. Having anxiety for a long time is like being in a toxic relationship with someone who is constantly telling you to give up, get out, stop trying...So when you do the exercise, try to find where exactly you make your thinking errors before you fall deeper into a downward cycle. Is it that you give up too easily? Is it that you assume nobody will hear you out if something as crazy as this happened? Is it that you don’t look for help when you know you cannot handle this yourself? Is it that you assume you deserve it? Think about them carefully and stop the cycle.

I would start with brainstorming. Think about, and figure out your triggers. Figuring out your triggers is important in helping your anxiety. Make a list of your triggers and become aware with them. Whenever you panic, write down what situation you are in, how your body is feeling, and how your mind is feeling. This will help you figure out and document how your attacks affect your body and mind. After completing this, I would make a list of Distraction Methods to try doing when you start to notice panic. This could be holding an ice cube, washing your face with cold water, taking a bath or shower, going for a walk, etc. This will make it easier for you to follow during an attack, rather than attempting to think on the spot while panicking. Then make a Self-Care list to begin practicing, as well as a comfort box to go to while panicking. These take some time to assemble, but are very helpful in the intense moment of panic. In my experience, these have all helped tremendously. Hope this helps!

Please remember that it's important to seek professional help if your anxiety is bothering you a lot. Professionals know exactly what to do and how to diagnose you. I obviously don't know why you can't go to a therapist or doctor but maybe you could consider speaking to a therapist on 7cups. If you don't feel like you want/can get professional help, you might be able to get help from friends or family. Try dealing with your anxiety in little steps and don't force yourself if things don't feel right at all. You need to feel ready to overcome your fears, otherwise it will just make you very anxious or make the anxiety worse if something happens. Again, I'd still recommend getting professional help in some way.

Write down things that make you happy. Take as much as time you want but write it down. Claim a favorite spot in your home and always go and sit there once you feel down. It helps. Take deep breaths and count till 10. Start drinking a lot of water and don't do things that you don't want to. Tell yourself that it's okay to be the way you are everyday. Think about things in a positive way, try finding out the positive aspects of things hold it would help you to a great extent. Pay attention to your hobbies and master in a hobby that you love the most.

A great place to start is re-connecting with yourself to find out which may cause your anxiety and how intense it/they can trigger you. I've been dealing with anxiety by writing journals. At the anxious time, take notes about your feeling and current situation, then by the end of the day write a full page of journal to fully keep track with your anxiety. Also, being able to write down what is on your mind might be a stress-relief activity. I hope that you can add this hobby into your daily life to get know yourself better from time to time so you can overcome anxiety easier.

Try to take deep breaths, in through the nose and out through the mouth. Or try to use a stress ball or some kind of putty or slime. It's helped me with my anxiety. Or if you can, you can talk to one of your closest friends or talk to a school counselor if you're a student. Try going for a run or do anything that can take your mind off or relax you. Try doing yoga or listen to calming music or even sleep can work to calm someone down if they become stressed or they become panicked.

Overcoming anxiety is a very difficult thing, because anxiety could be a painful thing. During anxiety you could have somatic symptoms as well, for example stomach ache, headache, and so on. It could be a very tiring thing. Against that we could do anything, if we couldn't talk a therapy. Mainly, we can do relaxation exercises. In these exercises, our main goal is to calm down. Beside these, we could do breathing practices. You could take a deep breath, and let it out slowly. Last, but not least, know your strengths! Take a few minute, and look at yourself. Look at, what about your strengths. What is your best? It could be helpful!

You can always come on 7 cups and talk to a listener to help you relieve it. Although we cannot give you any advice, we do recommend using the 7 cups anxiety guide to help relieve it. It may seem hard and stressful not being able to talk to your therapist or doctor, but we’re here to help! We’re always here 7 days a week, 24 hours to help you and listen to you when other won’t. I hope you consider coming back and setting up a regular chat time with a listener so you can overcome anxiety with people supporting you!