Stay in the NOW. Try not to over think things and dwell excessively on the future or the past. Projecting negatively forwards or backwards can lead a person to spiral down or create a domino effect - where one domino knocks another domino down etc. A useful phrase to help you stay in the moment is: That was then this is now. You’ll probably need to repeat it many times a day.

Reframe negativity. When negative thoughts overwhelm, reframe them with ‘but thank goodness…For example if an unpleasant thought or trauma comes to mind finish that thought by reminding yourself “…but thank goodnesses I’m no longer in that situation.”

Keep calm & carry on. Things may seem awful now, but they will improve - and in time you’ll learn coping techniques that will enable you to be kinder to yourself and help you deal with people and situations better.

Boundaries are really important. They help keep the bad stuff out, and the good stuff in. For example, you don’t have to respond to your phone. You can switch it off or block people who cause you to have a significant stress or panic reaction. Take a break from social media too. Do whatever you need to do to get better. You’re the priority. You can’t help others if you’re not ok yourself.

Experiment with what helps you. It could be meditation, mindfulness, relaxation, walking, jogging, swimming, crafting, going to the cinema etc. You might be surprised at the new things you develop interests in. And don’t forget to treat yourself, think: What can I treat myself to today?

Don’t compare yourself to others. Things are frequently not what they seem. We all know people who post on social media about their seemingly perfect lives and achievements, but these are just edited and curated highlights, which often bear little resemblance to reality. It’s also easy to think you’re missing out, but everyone else out there isn’t necessarily having a fabulous time either, despite what they say or post on social media. And many more people than you might think suffer with anxiety, they simply don’t choose to reveal it.

Don’t beat yourself up. You’re not a punchbag. You deserve as much respect as everyone else. Counter negative self-talk as soon as it arises with positive affirmations about yourself, for example: I’m not stupid, I’m not a failure...I’m loved, I’m good at…I’m a child of God etc. And don’t allow others to treat you badly either. You’re life is precious.

Seek medical and specialist help. You may need medication for a while, but that’s not a sign of weakness but strength. You’d wear a splint if you broke your leg.

CBT (cognitive behavioural therapy) helps many people through behavioural techniques and coping strategies. You could see a counsellor or CBT therapist through your GP. There are also many good books available so you could study it for yourself.

Find what helps you stay ’in the zone’ or ’protective bubble’ when you might feel overwhelmed by a difficult situation, noise, people, crowds, buildings etc. I carry earpods 🎧 with me when I know I might find something challenging and listen to classical music or Radio 2 via my phone. Someone else I know has a little book of Bible verses that she keeps handy for such situations.

Don’t fight it. Try not to force open the prison-like ‘walls’ you’re experiencing, or batter them with a sledge hammer, they’ll gradually expand, and over time you’ll be doing some of the things you thought you’d never do again. Yes, really. 🎈

Ignore folk who are doom and gloom merchants or who tell you that your situation is a ’lemons to lemonade’ scenario. They mean well, bless them, but just have no idea.

Pray 🙏. CBT and talking therapies can be very helpful, but may not reveal the root of the problem. Try praying, yes really, and asking God to show you what the root of your anxiety is. Anything that pops into mind - write down in a journal and review over time.

Keep a journal. Writing things down can be very therapeutic as well as aid clarity of thinking. Be real - write how you feel, but also include those precious moments of gratitude and joy which may be as simple as the sun shining, or a kind text someone has sent you.

Joy-givers. What and who are your joy-givers? Whatever gives you joy, do more of it to fill your joy tank. Laughter, which is different to joy, is also great medicine, so prioritise doing things or chatting to folk who make you laugh.

Try relaxation and meditation techniques. They help mind, body and spirit. I have various free audio and video resources in my wellbeing zone & many more in my shop.

Meditate on Scripture. Meditating and reflecting on uplifting passages of scripture can be life giving. One of my favourites is quoted below. I’ll be sharing more on how to meditate using bible verses in my blog posts.