"Acknowledge the emotional roller coaster or burden when you experience it Like recognizing ANTs, there’s also power in simply acknowledging that you feel overwhelmed. Don’t automatically put yourself in defensive mode and whirl into an anxiety tailspin. Whether it’s from stress, anxiety, or another condition, the first step to combatting mental strain is welcoming it. I know what you’re thinking: Why would I ever welcome all the shakes and jitters that take over my brain and body? Because embracing it can take a lot less energy than dreading it. Instead of using extra energy to forcibly fight back, realize that this reaction means you’re encountering something that’s important to you. It also means you may not have to force yourself to operate at 100 percent all the time. That’s exhausting. Understanding your anxiety and what it means is one of the first steps to managing the stress that comes with it. You may discover that there’s a trigger. When you find it, you can act to avoid or you may find yourself spending less time dreading it. Spend more time asking yourself, “Oh, hello anxiety, what do we need to do to function together today?” and you might end up fighting against yourself less through the stressful event. Reminder: There’s always another option — even if it means opting out or saying no. If your anxiety or stress is based on a situation, ask yourself if you can opt out. Chances are you can! Challenge yourself to make small steps instead of forcing positive thoughts Making mental shifts isn’t about turning “I feel sad” into “I feel happy.” First off, if this worked, general anxiety would be far easier to treat and could be thought out of existence. There will be times when, no matter how hard you try to change your thought pattern, you can’t. And during those times, it’s important to remember that simply recognizing the thought, or acknowledging it — as mentioned above — is enough. It’s OK to feel sad. It’s OK to feel anxious. Take a break and give yourself another day. When you do have the energy, you can slowly work toward moving past initial thoughts of “I feel sad” to recognizing there may be a problem and considering a workaround. The more you remind yourself of these things, the more your thoughts will untangle so you can reach the next stage of growth and strength."

"How can you change your negative thinking? Once you discovered your automatic thoughts, it’s time to put them on trial. Is there evidence to support this thought? If this evidence is based on the past, why does this apply to this new experience? You want to focus on credible evidence — not feelings or thoughts. Then it’s time to focus on evidence that doesn’t support your thought. Let’s run through one to show you how it works. Thought: I’m going to mess this up. Credible evidence for my thought: I made a mistake early on that set this project back by a few weeks. I don’t have strong skills as a presenter. I’ve never done this big of a project on my own before. Credible evidence against my thought: My manager and I discussed the timeline of the project and came to an understanding. I’ve been practicing my presentation for over two weeks and have practiced in front of a co-worker who gave me helpful feedback. I know the topic, so I should be able to answer any questions that come up. Now it’s time to find an alternative to your original thought You have your evidence for both sides, so now it’s time to be a judge. A helpful tip is to act as if you’re judging the thought of a friend rather than your own thought. Now, you can find an alternative, more balanced thought. This new thought will consider all of the evidence for and against you and give your wiser mind a shot at running the show. For instance: “I have made mistakes, but in general I work very hard.” “I’m genuinely trying my best.” “I’ve gotten good feedback so far and my manager trusts me to do this.” Reminder: Everything can be broken down into smaller, more manageable tasks. Find a place where you can pause and check-in with your thoughts to see where in the process you may be able to give yourself a break."

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CBT can be very effective in treating health anxiety because it teaches you skills that can help you manage your disorder. You can participate in CBT individually or in a group. Some of the benefits of CBT include: identifying your health anxiety worries and beliefs learning other ways to look at your body sensations by changing unhelpful thoughts raising your awareness of how your worries affect you and your behavior responding to your body sensations and symptoms differently learning to better cope with your anxiety and stress learning to stop avoiding situations and activities because of physical sensations avoiding examining your body for signs of illness and repeatedly looking for reassurance that you’re healthy boosting your functioning at home, work, or school, in social settings, and in relationships with others checking whether or not you’re suffering from other mental health disorders, like depression or bipolar disorder Other forms of psychotherapy are also sometimes used to treat. This may include behavioral stress management and exposure therapy. If your symptoms are severe, your doctor may recommend medication in addition to your other treatments. Self-help Keep a diary: note how often you check your body, ask people for reassurance, or look at health informationtry to gradually reduce how often you do these things over a week. Challenge your thoughts: draw a table with 2 columnswrite your health worries in the 1st column, then more balanced thoughts in the 2ndfor example, in the 1st column you may write, "I'm worried about these headaches" and in the 2nd, "Headaches can often be a sign of stress"Keep busy with other thingswhen you get the urge to check your body, for example, distract yourself by going for a walk or calling a friend. Get back to normal activities: try to gradually start doing things you've been avoiding because of your health worries, such as sports or socialising Try to relax: try this simple breathing exercise or visit the Mind website for some relaxation exercises