By Hannah Parton, Content Team Contributor
As we’ve stepped into the new year, this can often be a worrying time for many. You might ask yourself, what changes will happen in the next year, what does the new year hold? For people with anxiety, the prospect of starting a new year can be very worrying and overwhelming.
January is often the month where new habits and routines can be put in place and practised, to help make the next year ahead a better one. So, keeping this in mind I’ve put together a few tips that I’ve found to help me during anxious times.
Hopefully, with a bit of practice and adding them into your routine, they can help you too! Let the next year be the year you can make progress in tackling your anxiety!
1. Talk, Talk, Talk
Possibly the most important and commonly talked about tip that I’ve found is talking about my mental health. Whether this is with a friend, university lecturer or counsellor, speaking about how I’m feeling and what I’m thinking, is one of the best things I do for my wellbeing.
Sometimes it’s a catch up with my housemate in our university kitchen with a cuppa in hand, chatting about how I’m feeling, or other times it’s a meeting with my university lecturer, talking about academic deadlines that are causing me a lot of worry.
Just sharing externally what is going on internally makes my thoughts and worries feel a little less scary. Maybe as a new part to your new year routine, you could set up a coffee date with a friend, once a week or fortnight, to have a mental health check in with each other, or maybe schedule in a few meetings with an academic lecturer over the course of a term, to have a check in with them on how you’re doing.
Remember, there is always No Panic’s helpline that is free to ring if you need to speak with someone. The helpline is open every day between 10am and 10pm on 0300 7729844. There are also other great services that the charity offers, that can help you get talking!
2. Writing Things Down
I’m a very visual person, so one tip that has helped me a lot is writing things down. Often, if I have a busy day with lots to do, or if there’s a jam-packed week ahead, I feel very overwhelmed and anxious. My mind starts racing thinking of all the things that need doing. So, I’ve started writing down all the tasks my mind thinks of that I need to get done.
Whether it’s in a diary, on the Notes app on my phone or on a scrap bit of paper, I write down the thoughts that are in my head. I then have a list that I can keep adding to as more things come to mind, but I can then tick things off as I do them. Physically seeing all the things needing doing makes me feel less overwhelmed, as they’re now written down, not swirling around and jumbled up in my head. I can physically tick things off and get them done! This tip is also great for time management, which often causes anxiety for me. Physically seeing the tasks, helps to plan my time more wisely.
Maybe a new year habit to get into, is writing a list on a morning, every day and see how you get on! Even if you get one thing on the list done, you’ve made progress that day and should be proud of yourself!
3. Finding that thing
Yes, that sounds really vague doesn’t it! What I mean by this is finding something that makes you completely zone out from the world.
As someone who’s suffered with anxiety for many years, I have always been told to do something fun or something I enjoy and do this every day. For me, I love to watch films and TV series. However, I noticed that if I was to watch something, I’d end up double-screening with the film on my laptop and social media on my phone. I wouldn’t get completely absorbed in either device and still feel unrelaxed and attached to the world, when it was supposed to be my down time.
One thing I’ve found that has transformed how I used my chill out time, is watching a film or series in another language. K-dramas have been my saviour! As the show is in a completely different language, I must watch the screen always to read the subtitles, otherwise I won’t have a clue what’s happening. I find that when I’m watching, I am completely zoned in on the show, forgetting my surroundings or thoughts that have worried me that day.
So, for this tip, try finding something that not only do you enjoy but you must focus your whole attention on! This could be something like reading or dancing! Set a short period of time aside each day and delve into some hobbies and see which ones work for you!
4. Just a reminder!
One last little tip, just remember that taking steps to improve your wellbeing is a marathon not a sprint. You might need to take breathers and switch up the route (change that hobby that isn’t quite working or try a different way of planning your daily tasks). Run the marathon at your own pace and trust the process. Time is key!
