The following strategies came as the result of a recent study completed by research teams from La Trobe University and The University of Melbourne in Victoria, Australia.


Cognitive change/Analytic strategies


  • If a worry comes into your head, ask yourself whether it is a problem you can actually solve.
  • When feeling anxious, ask yourself whether your thoughts right now are helping your anxiety or not.
  • Generate some helpful thoughts, and say them to yourself in anxious situations (e.g., “other people have managed with my problems, so I can too”, “I’ll never be perfect, just like everyone else”, “this is difficult, but I got through it before”).
  • Identify the specific situations or triggers that are making you stressed or anxious and keep a record of your anxiety levels.
  • Understand the typical ways you react and behave when you become anxious.


Coping techniques/Interpersonal strategies


  • Carry a list of things that may help if you become frightened or anxious (e.g., strategies, alternative thoughts).
  • Seek support from friends and family.
  • Talk about problems and feelings with a trusted person who will listen and understand.


Lifestyle/Reducing tension


  • Spend time in contact with nature/more time outdoors.
  • Have regular leisure time (e.g., pursuing a hobby).
  • Eat regular meals.
  • Relieve times of high anxiety by exercise or physical activity.
  • Use a self-help book based on cognitive behavior therapy principles.

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