Anxiety Self-Help Resources


When too intense, anxiety can interfere with performance, although mild level of anxiety is helpful. Every self-aware creature gets anxious. Anxiety has a survival function and it can be understood as an adaptive response. Knowing that things can go wrong, and that the world can be hostile, it is normal to be alerted to possible difficulties.

How Anxiety Affects us?

Anxiety affect us on several levels:

  • Cognitive: anxiety stimulates distorted thinking: catastrophic thinking, negative self-talk, generalisation, black and white thinking,

  • Behavioural: social withdrawal and isolation, irritability, inability to stay calm, agitation etc,

  • Emotional: strong feeling of anxiety leads to other feelings such as helplessness, fear, sadness,

  • Physical: anxiety generates number of somatic symptoms such as dryness of mouth, lump in throat, loss of appetite, headache, shortness of breath.

The benefits of overcoming anxiety are long-lasting but without specific goals and objectives it is difficult for a person to evaluate whether they are making the changes they hope to make. Goals can demonstrate either short-term or last term changes. They can also be specified as either specific or general. More detailed specific goals, make it easier to measure whether the objectives are being met. While thinking about types of changes it is good to be realistic about it and recognise that the goals may change over time. To make changes it is necessary to regularly practice and monitor the progress, for example every few weeks reflect on the progress and consider what types of changes have beed made and what remains to be accomplished. It is important to remember that similarly to depression, pain or high blood pressure anxiety is usually a continuing issue that comes and goes, but it also can be controlled.

“The beginning of wisdom is to call things by their names.”
— Confucius

How to Overcome Anxiety

There is a great variety of different approaches that are used to overcome emotional difficulties such as stress and anxiety. Here are some of the anxiety self-help resources that individuals can use to manage their symptoms:


  • Educational resources such as books, online courses and podcasts can provide individuals with the knowledge they need to understand their anxiety and develop coping strategies. These resources can also help learning about evidence-based treatments and how to access them.

  • Mindfulness and relaxation techniques such as deep breathing exercises, meditation and yoga can help managing anxiety by reducing stress and promoting calmness and relaxation. These techniques can be practiced on their own or combined with other approaches.

  • Physical activity has a positive impact on mental health by reducing stress and releasing endorphins, which are natural mood boosters. Individuals can choose from a variety of physical activities, such as jogging, cycling or weight training to find an activity that they enjoy and that fits into their lifestyle.

  • Social support can be a valuable resource for individuals with anxiety. Friends, family and support groups can provide individuals with emotional support, practical assistance and a sense of belonging. Connecting with others who have similar experiences can also help feeling less isolated and more understood.

  • Professional support. While self-help resources can be helpful, some people may require professional support to manage their anxiety effectively. Mental health professionals can provide evidence-based treatments, such as cognitive behavioural therapy, to help managing symptoms of anxiety.