If you have generalised anxiety disorder (GAD), there are many ways to help ease the symptoms of anxiety yourself.
Try a book or online course
When you're diagnosed with GAD, your GP may recommend trying self-help treatments before having more intensive psychological therapy or medication.
This usually involves working from a book or computer programme for around six weeks or longer. In some cases, you may be closely supported by a trained therapist who you'll speak to every week or two. Some treatments only involve minimal or occasional contact with a therapist, who monitors your progress.
CBT is a type of psychological treatment that can help you understand your condition better and how your problems, thoughts, feelings and behaviour affect each other. The aim of CBT-based treatments is to help you learn ways to manage your anxiety by modifying negative or unhelpful thoughts and behaviour.
Regular exercise, particularly aerobic exercise, may help you combat stress and release tension. It also encourages your brain to release serotonin, which can improve your mood.
Examples of good aerobic exercises include:
walking fast or jogging
swimming
cycling
tennis
hiking
football or rugby
aerobics
You should aim to do at least 150 minutes of moderate-intensity exercise a week. Moderate-intensity exercise should raise your heart rate and make you breathe faster.
Drinking too much caffeine can make you more anxious than normal. This is because caffeine can disrupt your sleep and also speed up your heartbeat. If you're tired, you're less likely to be able to control your anxious feelings.
Avoiding drinks containing caffeine – such as coffee, tea, fizzy drinks and energy drinks – may help to reduce your anxiety levels.
Support groups can often arrange face-to-face meetings, where you can talk about your difficulties and problems with other people. Many support groups also provide support and guidance over the phone or in writing.