HealthInfo Aoraki South Canterbury
Self-care for anxiety
Haumarutia te awangawanga
There are many things you can do to help get your anxiety under control and feel better. While taking the first steps can be hard, the sooner you get help, the sooner you'll get better.
Getting better can take time. You'll need to make lots of small and big changes to your life. Then maintain them to stay well.
Talk to your general practice team or other health professional about how you're feeling. They can talk to you about treatment options.
Learn more about anxiety
Learn about what causes anxiety, how it affects people and the different treatments that are available. Understanding the illness and seeing how it can be treated can help you feel more able to cope and less alone with the problem.
These two resources are helpful:
- Healthify He Puna Wairoa – Anxiety
Information about anxiety including what it is, symptoms, treatment and self-care.
- The Lowdown – Anxiety
A New Zealand website with information on depression and anxiety for rangatahi (young people).
Make healthy choices
- Eat well and avoid too much caffeine from coffee and energy drinks.
- Limit your alcohol intake to safer levels.
- Quit smoking.
- Get enough sleep.
- Keep physically active. This can reduce the symptoms of anxiety and depression. Aim for at least 30 minutes of activity most days. Read about ideas for getting more activity into your day.
Learn to relax and reduce stress
Most people who suffer from anxiety aren't aware that the way they breathe and hold their muscles is probably reinforcing their feelings of panic and fear. Try these relaxation exercises to help you feel less anxious by retraining your muscles and your breathing.
You can borrow relaxation tapes and music from your library or contact the Mental Health Education and Resource Centre (MHERC). You can also use the online guided meditation from CALM Auckland.
Mindfulness may also be helpful. It's a mental discipline that helps connect you to the here and now and regain control. The Smiling Mind app is an excellent free resource to get you started with mindfulness.
You may also want to consider a yoga or meditation class.
Get support
Use a free phone service. These services will be able to talk to you about your day-to-day struggles or help you if you have a crisis.
- 1737, need to talk? – Phone 1737 or 0800-1737-1737 or txt 1737 (available 24/7). Trained counsellors who use proven behavioural support techniques.
- Anxiety helpline – Phone 0800‑anxiety (0800‑269‑4389) (available 24/7). Specially trained and understanding volunteers to listen and offer advice on managing anxiety.
- Lifeline – Phone 0800-543-354 or text 4357 (both available 24/7). Free confidential professional counselling service.
On the next page: Getting help with anxiety
Written by HealthInfo clinical advisers. Last reviewed May 2023.
Sources
Review key: HIAXA-50595
