Ten Top Tips For Dealing with Anxiety

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In many cases, anxiety is a normal reaction to a stressful or pressured situation. Most people will feel anxious at some point in their lives, for example starting a new job or sitting an exam. Although feeling panicky and worried in these high-pressured situations is absolutely normal, anxiety may become a problem if you feel it is starting to affect your everyday life.

Anxiety dosen’t just affect your mind, it can also affect your body too. For example, you might feel sick or dizzy and your heart might beat faster. These are just some of the physical symptoms of anxiety, but it can affect people in many different ways. It can also affect your behaviour, causing you to alter the way that you live in order to avoid situations that might trigger anxious feelings, such as going to work or seeing your friends.

We know from talking to our apprentices and the young people who we support that anxiety is a very real issue for them. From personal issues at home or in relationships, to the demands of work and studying, anxiety is something that most of our learners will have experienced during their apprenticeship; And whilst for the most part these feelings are completely normal, it is important for us to try to get on top of any issues in the first instance so that they don’t start to take over and disrupt our lives.

At l&g learning we understand how important it is to look after our mental health and we always do our best to support our learners with any issues that might be troubling them. Our Assessors meet with candidates on a one on one basis every two weeks, have monthly training days in our learning centre, and always pick up the phone for candidates who just want a general chat. We also have a keyworker system in place which provides extra support for those who need it and our associate, Joanne Docherty provides a Mental Health Drop In over zoom once a month.

Although this level of support is a bonus it’s also really important to understand that in most cases, we can control and reduce symptoms of anxiety ourselves, simply by learning a few key tips. With that in mind, we asked our Joanne to give us her ten top tips for dealing with anxiety.

  1. Take deep breaths: Deep breathing is a simple yet effective way to calm down when feeling anxious. Inhale slowly and deeply through your nose, hold for a few seconds and exhale slowly through your mouth. Repeat as needed.

  2. Practise mindfulness: Mindfulness involves being fully present in the moment and observing your thoughts and feelings without judgment. Try meditation or simply focusing on your senses (what you see, hear, smell, taste, and feel) to reduce anxiety.

  3. Exercise regularly: Regular exercise can help reduce anxiety by releasing tension and boosting endorphins (feel-good chemicals). Find an activity you enjoy, such as running, yoga, or dancing, and incorporate it into your routine.

  4. Get enough sleep: Lack of sleep can increase anxiety and make it harder to cope with stress. Aim for 7-8 hours of sleep each night and establish a consistent bedtime routine.

  5. Eat a balanced diet: Eating a well-balanced diet with plenty of fresh fruits, vegetables, whole grains, and lean proteins can help regulate mood and reduce anxiety.

  6. Stay organised: Keeping a schedule and to-do list can help reduce stress and promote a sense of control over your life. Make a plan and break down tasks into manageable steps.

  7. Reach out for support: Talking to friends, family, or coming to our mental health drop ins can help ease anxiety and provide support during challenging times.

  8. Practise self-care: Taking time for yourself and engaging in activities that bring you joy can help reduce stress and prevent burnout. Make time for hobbies, relaxation, and self-reflection.

  9. Avoid unhealthy coping mechanisms: Avoid using alcohol to cope with anxiety or stress. It can worsen anxiety symptoms.

  10. Remember to be kind to yourself: Everyone experiences anxiety from time to time, and it's okay to ask for help when needed. Treat yourself with kindness and compassion, and focus on what you can control in the present moment.

 
Joanne Docherty, Associate l&g Learning

Joanne Docherty-

MSC CHILD PSYCHOLOGY AND LAW,

BACHELOR OF EDUCATION (HONS),

LEADING FIRST AID FOR MENTAL HEALTH,

SVQ ASSESSOR.

Our associate, Joanne, facilitates our monthly Mental Health Drop Ins for our Apprentices. She is the founder of Starra Education where she delivers specialised mental health training and qualifications. She also teaches Psychology at Glasgow University.

For more information about the Monthly Mental Health Drop In’s that we offer our apprentices, please head over to the NEWS section of the website.

To find out more about Joanne, and the work she does, please visit her website: www.starra.co.uk