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Anxiety is marked by heightened threat perception, excessive worry, and physiological hyperarousal.
It impacts attention and cognitive flexibility, often resulting in ruminative thinking and intolerance of uncertainty.
Psychologically, anxiety fosters avoidance behaviours, reinforcing fear-based learning
and limiting engagement with valued activities. Chronic anxiety can also diminish self-efficacy and increase the risk of comorbid conditions like depression and somatic concerns. If you are struggling with anxiety, try some of the helpful tips below:
Cognitive Restructuring
1.
Identify the anxious thought (e.g., “Something bad will happen”).
2.
Ask: What’s the evidence for and against this thought? What would I say to a friend in this situation?
How do I actually know this to be true or not?
3.
Replace with a balanced thought (e.g., “I don’t know what will happen in the future, but I can cope; I have done so in the past.”)
TIPP Skills (for intense anxiety)
Temperature
Splash cold water on your face.
Intense Excercise
Do 60 seconds of jumping jacks or physical exercise.
Paced Breathing
Inhale 4 seconds, exhale 6 seconds.
Progressive Relaxation
Tense and relax different muscle groups throughout your body.
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