4 Gentle ways to support yourself when anxiety flares up


In this week's podcast we're sharing four gentle ways to support yourself when anxiety flares up.


1. Slow down


 Anxiety can push us, if we are going too fast we can’t make good decisions and we might crash.

Take a deep breath. Use the calm point. Slow down. Get some water or tea and allow yourself a time out.

  • go for a walk
  • read something uplifting
  • listen to something relaxing
  • do some calm breathing for five minutes


2. Question it

Don’t believe everything your anxiety tells you.


Look for generalisations and distortions.

Is your anxiety telling you things are worse than they really are? Is it telling you things will always be this way? Or trying to find problems with you?

Use your intelligence to question your thoughts. Look for evidence that you have support and that you are strong.


3. Allow acceptance

Calm your Critic

 Check in with your inner voice. Ask yourself this one question: “Does this help my anxiety, or make me feel worse?”

If your internal voice is harsh or critical try taking a deep breath and thinking about how you can show yourself some support and kindness.


Treat yourself as you would a friend. Offer yourself, patience, space to heal and support.

If your anxiety is flaring up, chances are you’ve been through some extra stress or challenges.

Show yourself some understanding. Acknowledge what you’re going through as if you were hearing a friend.

Allow some time and space to get back to feeling more comfortable again.

Self-compassion reduces painful replays of stories from the past and is the opposite of self-criticism which increases anxiety. Practicing self-care via compassion, nutrition, and anxiety reducing attitudes and activities increases our sense of well-being.


4. Practice awareness of a simple task

Anxiety locks us in our mind. Try getting out of your head and into your senses.

Practice noticing how many things you can see, hear, smell and feel when doing a simple act like:

- walking - showering - drawing, colouring - gardening - baking bread


Listen to the full podcast: 4 gentle ways to support yourself when anxiety flares up here

To download this episode (right click and save)


The information provided on the PsyWeb.com is designed to support, not replace, the relationship that exists between a patient/site visitor and his/her health professional. This information is solely for informational and educational purposes. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Neither the owners or employees of PsyWeb.com nor the author(s) of site content take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading this site. Always speak with your primary health care provider before engaging in any form of self treatment. Please see our Legal Statement for further information.

PsyWeb Poll

Are you currently taking or have you ever been prescribed anti-depressants?
Total votes: 3979