If you have generalised anxiety disorder (GAD), there are things you can try yourself that may help to ease the symptoms of anxiety.

Do

• try talking about your feelings to a friend, family member, health professional or counsellor – you could also contact Samaritans by calling 116 123 or emailing jo@samaritans.org if you need someone to talk to

• try recommended self-help therapies - such as books, online tools or courses that you can do in your own time

• learn how to relax using calming breathing exercises or try activities such as yoga or pilates

• try to get enough sleep – this can help you have the energy you need to cope with difficult feelings and experiences

• exercise regularly - activities such as running, walking, swimming and yoga can reduce anxiety and stress and help you sleep better

• eat a healthy diet with regular meals to keep your energy levels stable

Don’t

• do not focus on the things you cannot change – focus your time and energy into helping yourself feel better

• do not avoid situations that make you anxious – try slowly building up time spent in worrying situations to gradually reduce anxiety

• do not drink lots of coffee, tea, cola or energy drinks – they contain caffeine which can disrupt your sleep and make it harder to control your anxiety

• do not use alcohol, cigarettes, gambling or drugs to relieve anxiety as these can all contribute to poor mental health