The anxiety survival guide - Practical suggestions and insights
Finding Calm in Chaos: My Personal Anxiety Toolkit
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Times are tough right now, and we all feel it. For those of us already living with anxiety or illness, these difficult times can make recovery feel even harder.
But I’ve learned a few things along the way that have genuinely helped me manage anxiety — and I hope they might help you too.
Free Immediate Anxiety Help
Download the NOCD App (Free on Google Play)
This isn’t sponsored — it’s just something that truly helped me. NOCD offers free daily group video sessions with real therapists and other people experiencing OCD and anxiety. You can post about what you’re going through, comment on others’ stories, and feel part of a safe community that understands.
When posting, you’ll need to follow a few simple rules — such as avoiding reassurance-seeking — which actually helps retrain your brain. Anxiety thrives on reassurance, and this app helps you face your fears safely.
Even if you don’t have OCD, the app can be helpful for anyone with social anxiety or general anxiety.
You can find NOCD by searching “NOCD” in the Google Play Store or visiting treatmyocd.com.
This app genuinely saved me from one of the darkest periods of my life. I was having panic attacks every day and constantly felt like I was dying — until I started using NOCD.
Drink a Glass of Milk
This was advice from a doctor who once treated me for panic attacks.
She explained that during a panic attack, your body can lose calcium, which may cause symptoms like numbness, pins and needles, or even temporary paralysis from fear.
A glass of milk can help replenish calcium levels and calm the body’s nervous response. It’s such a simple trick, but I’ve used it for years, and it works.
One Nostril Breathing
This breathing method can reduce panic almost instantly.
During a panic attack, you may feel like you’re not getting enough air — but often, you’re actually taking in too much oxygen.
Try gently pressing one nostril closed and breathing slowly in and out through the other. Use your thumb and ring finger to alternate sides.
This technique balances oxygen and carbon dioxide levels and tells your brain you’re safe. It’s helped me stop panic attacks in public many times.
Write Down the Worst Outcome
When intrusive thoughts take over, write them down exactly as they appear in your mind.
Label the page “Intrusive Thoughts” and write as if your worst fear already happened — no matter how irrational or disturbing it may seem.
Example: “I just got arrested because I ran someone over. Everyone hates me now.”
This form of exposure therapy helps your brain become less sensitive to those thoughts over time. Ignoring them only makes them louder, but facing them on paper takes away their power.
Tense and Release
Progressive Muscle Relaxation (PMR) is a simple but powerful grounding technique.
Start from your toes and work your way up, tensing each muscle group for a few seconds, then letting go completely.
You’ll be surprised how much tension you were holding without realising it.
It’s also a great sleep aid — releasing muscle tension sends a message to your brain that it’s time to rest.
Take a Cold Shower
A friend once told me about this, and honestly, it works.
Cold showers shock your system in a good way. They improve circulation, reduce inflammation, and train your brain to handle discomfort.
Doing something you don’t want to do strengthens your mental resilience and makes other challenges feel easier.
Long-Term Help: CBD Oil
When I was 18, I started using CBD oil, and it became one of my biggest supports.
It’s made from the cannabis plant but contains no THC, meaning it won’t make you high.
Unlike marijuana, which can trigger paranoia or racing thoughts, CBD helps calm anxiety, nausea, and insomnia without addictive effects.
I carry it with me everywhere — just knowing it’s there keeps me calm. You can buy it legally in the UK at places like Holland & Barrett or local vape stores.
Studies suggest CBD may reduce anxiety and stress, even in clinical settings.
Consider Therapy
Therapy isn’t for everyone, but it can be life-changing.
A therapist or psychiatrist helps you retrain how you think and cope with fear.
If anxiety has become overwhelming or long-term, please talk to your GP — they help people like you every day, and there’s no shame in asking for support.
Consider Medication
Medication isn’t a weakness. It’s a tool.
I’ve tried many over the years — including Prozac, Sertraline, Mirtazapine, Quetiapine, Venlafaxine, Paxil — but Duloxetine worked best for me.
It took about two months to notice real change, but it was worth the wait.
That said, what works for one person may not work for another. Finding the right medication is about patience and partnership with your doctor.
Sleep Tips
1. Separate your space
Only go into your bedroom to sleep. If you start overthinking, step out until you’re calm. This helps your brain associate your bed with rest, not stress.
2. Try Melatonin
You can buy this over the counter. It helps regulate your sleep-wake cycle naturally.
3. Herbal teas and warm milk
Chamomile, lavender, and other herbal teas help relax your body before bed.
4. CBD Oil
CBD can promote better sleep quality. Start with a few drops under your tongue and adjust to what feels right.
It’s legal and generally safe when used correctly.
Bonus Tips
- Light incense
- Pray or meditate
- Take a warm bath
- Massage your scalp
- Practice self-love
- Remember: It’s okay to have “off” days — you’re still healing
In Conclusion
The only person who can truly help you is you.
You already have everything you need within you — it’s just about unlocking it.
If you’re struggling, please reach out for help. Every country has mental health helplines, and you deserve to be heard.
Your mental health matters just as much as your physical health.
Stay safe, take care of your mind, and thank you so much for reading.
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