Get Help for Anxiety & Panic 

Reducing Anxiety & Panic: Practical Steps

Anxiety and panic can feel overwhelming, but small, simple steps can make a big difference. Learn what works for you, stick to healthy routines, and use coping strategies that calm your body and mind. Professional support, lifestyle habits, and self-help tools can all help you regain balance.

1. Start with Professional Support

• Talk to your GP or a Counsellor – they're trained to help with panic & anxiety and can guide you towards relief and treatment.
• Don’t wait for crisis – seeking help early can make coping much easier.

2. Stay Connected 

• Share your feelings with trusted friends or family.
• Spend time in company when you can — isolation can increase anxiety.

3. Understand Your Anxiety

• Keep a short journal during a panic attack and re-read it later when calm — patterns may emerge that help you manage future episodes.
• Remember: the intense feeling is often a physical reaction to adrenaline, not a sign of real danger.

4. Shift Your Thinking

• Challenge negative thoughts with positive self-talk.
• Remind yourself of times you acted with courage — e.g., helping someone in need without hesitation.

5. Find what Calms You

• Activities like listening to music, reading, or watching a favourite film can help — whatever works for you.
• Engage in hobbies or passions regularly (e.g., baking, sports, art, learning new skills).

6. Look after your Body

• Get enough rest.  When we're overtired, we can feel overwhelmed. 
• Limit caffeine and alcohol.
• Eat a balanced diet to support mood and energy.
• Practice calming breathing (inhale through the nose for 3 seconds, exhale through the mouth for 4).
• Stay active — yoga, running, Pilates, your favourite sport, or even a brisk daily walk can help reduce stress.

7. Accept what you can't Control

• Some feelings pass on their own.
• You don’t have to “fight” every symptom — sometimes recognising it as temporary is enough.

You're Stronger than You Think!

Constant anxiety can make you feel helpless. It's a help to try to remember the brave things you’ve done without even thinking -  stopping a child from running into the road, helping at an accident, speaking up for a friend or against an injustice, or supporting a stranger. These moments show your worth and demonstrate your strengths and resilience.

3Ts Resources

• 3Ts Self-Help Booklets on Anxiety &  Panic - available to download read or listen to audio.
• 3Ts Self Help Booklets available on a broad range of mental health topics including Panic, Anxiety and Social Anxiety. Free to download, read or listen to audio. 
  
• 3Ts Video on Anxiety & Panic: one of our short series of simple & informative videos on a range of mental health topics. Click here to view.