Anxiety is our natural response to situations that we perceive to be unsafe or uncertain.

We all feel anxious sometimes and anxiety may be experienced differently for each person. Here are some examples:

• Butterflies in the stomach when told we need to speak in public or write a test.
• Racing thoughts at night.
• Worrying about certain events or possible outcomes.
• Avoidance of social gatherings or interactions because we feel uncomfortable.
• Unexplained feeling of discomfort in certain places or situations.
• Hypervigilance (need to know and do everything possible) in uncertain situations to try to feel OK.
• Panic related to stress or a long to-do list.

Anxiety may affect our THOUGHTS, FEELINGS and BEHAVIOURS

• Thoughts: Expecting the worst to happen, thinking that everything that goes wrong is our fault, worrying about things we have said or done...

• Feelings: Panic, worry, discomfort, unease, stress, fear...

• Behaviours: Avoidance of certain people/places/situations, hypervigilance (taking every precaution, doing everything possible to ensure bad things don't happen), shutting down (unable to handle the stress)...

Deep breathing: We all breathe, but when we do it intentionally it can calm our bodies and slow our racing minds and hearts. Try different breathing exercises and practice while you are calm to help you use your breathing when you are feeling anxious. Some examples to try: Breathing Exercises 

Focusing on our senses: When we bring our attention to our senses (sight, sound, smell, touch, taste) we can calm our minds and ease our fight-flight-freeze response. Start by noticing the feel of your feet on the ground, or name all the things that you can see that are blue, or use the 5-4-3-2-1 technique.

Mindfulness: Being able to focus on the present moment can remind our brains that we are, in fact, safe. It can also help us to response wisely to situations without reacting anxiously to them. For more information, go to 'Topics'>'Mindfulness'.

Journaling / Drawing: Our thoughts and feelings can get stuck inside of us and make us feel worse. Finding ways to get out our thoughts and feelings through journaling, drawing, another form of art or creative activity can help us to process our thoughts and reduce our anxiety.

Exercise: Exercise isn't only good for our physical health, it is also extremely good for our mental health. While motivating ourselves can be difficult, making it a habit, even just 15 minutes a day, can have a positive impact on our mental health. Get more information on exercise and anxiety HERE 

Challenge anxious thoughts: Not all of the thoughts that go through our minds are true. Challenging thoughts that we have don't have proof for (i.e. "I'm going to make a fool out of myself!", "I can't do it!", "This is going to end in disaster") can decrease anxious feelings. Challenges may include things like: "Whatever happens, I will be OK", "I will try my best", "I can't know what will happen, I will just take it one day at a time".

Distraction: Focusing on our anxious thoughts and worries can sometimes make them bigger. Distracting ourselves by playing a game with our family, reading, doing a hobby, or simply focusing on something else can be helpful to get a break from anxiety.

Get support: We can't do it alone, and we don't need to. Get support from those around you (friends, family, community) or seek support from professionals or support groups. For more information on available supports and resources, go to 'Resources'>'Mental Health Services' or contact us directly ('Connect'>'Who are we?').