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Coping with anxiety

Coping with anxiety

Jin Wiyh, Yoon CH, Ko HJ, Kim HM, Kim Coping with anxiety, Moon HN, Jung SP. AnxietyAge 13 September 27, It can improve your mood and help you stay healthy. Avoid alcohol and recreational drugs.

Coping with anxiety -

Certain choices you make in your daily life can contribute to your stress levels and make it harder to regulate your emotions. The following tips may not serve as in-the-moment solutions to anxiety, but in the long run they can make it easier to keep a clear head and cope with anxious feelings:. Improve how well you sleep.

Not getting enough quality sleep at night can add to your anxiety during the day. Avoid substances that increase anxiety. Perhaps you rely on plenty of caffeine to stay energized throughout the day.

Or maybe you turn to nicotine or alcohol to ease your nerves. Although they may seem helpful in the moment, these substances can disrupt your sleep and increase stress and anxiety in the long run. Practice relaxation techniques.

Experiment with different relaxation techniques , such as yoga, tai chi, progressive muscle relaxation, and visualization exercises. Once you find a technique that works for you, add it to your daily routine to manage your stress and anxiety levels.

The self-help coping strategies detailed above can be beneficial for most people. However, if you still find yourself struggling with intense anxiety that interferes with your work, relationships, and overall well-being, it may be time to seek professional help. Your primary care physician can help determine if your anxiety symptoms are linked to factors such as an underlying medical condition, prescription drugs, or over-the-counter medications.

A mental health professional, such as a therapist or psychiatrist, can diagnose an anxiety disorder and recommend a treatment plan. Drugs such as benzodiazepines and SSRI antidepressants can help with anxiety. In-person or online therapy sessions may involve cognitive behavioral therapy CBT for anxiety, exposure therapy, or another therapeutic approach.

Remember: You are not your anxiety. Through a combination of self-help practices and professional intervention, you can learn to ease anxiety and escape your fears and worries. BetterHelp makes starting therapy easy. Take the assessment and get matched with a professional, licensed therapist.

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Copy Link Link copied! Download PDF. By Sheldon Reid. Coping with anxiety tip 1: Identify your triggers to predict anxiety Tip 2: Get active to burn off tension Tip 3: Use your senses to stay present in the moment Tip 4: Take a mindful approach to anxiety Tip 5: Make time for meditation Tip 6: Control your breathing to ease tension Tip 7: Challenge and reframe negative thoughts Tip 8: Reach out to others for anxiety relief Tip 9: Adopt habits that relieve stress and anxiety Tip Know when to seek professional help.

They might be in a car accident. My mind might go blank. Coping with anxiety tip 1: Identify your triggers to predict anxiety Although anxiety is very common, the types of situations that can kickstart your worries can vary wildly from person to person.

Some common anxiety triggers include: Meeting new people and initiating conversation. Performing well at school or work. Being alone. Managing your finances. Thinking about illnesses or accidents. Confronting other people, including friends and family members.

Trying new things and making mistakes. Know your physical signs of anxiety In addition to your triggers, consider how anxiety and stress show up in your body. Check in with your gut. Anxiety can often show up as nausea or a cramped feeling in your stomach.

Or you may completely lose your appetite. Look for muscle tension in different parts of your body. Anxiety can often manifest in the form of a clenched jaw, stiff shoulders, or an aching neck.

Pay attention to your breathing. You may notice your breathing becomes shallow when anxiety builds. Or you may hold your breath as you become tense. As an exercise, write down your: Anxiety triggers.

When and where you tend to feel anxious. Physical symptoms. How anxiety feels in your body. Unhealthy coping mechanisms. Any unhealthy or unhelpful ways you try to deal with anxiety. Speak to a Licensed Therapist BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more.

Take Assessment HelpGuide is user supported. Learn more. More Information Helpful links. Anxiety self-help guide - More strategies to reduce anxiety on your own. NHS Inform Breathing Exercises - Step-by-step guide to different breathing exercises.

Berkeley University Health Services Anxiety and Stress Disorders - Special health report from Harvard Medical School. Harvard Health Publishing. Anxiety Disorders. In Diagnostic and Statistical Manual of Mental Disorders. American Psychiatric Association. Anxiety self-help guide NHS inform. Retrieved May 31, , from.

Balban, M. Be wary of what is posted on social media, and always consider the reliability of information you see on Facebook, Instagram and Twitter. While staying informed is helpful, too much information may not provide extra benefit. Limit checking sources to once per day or less if you can. This includes reading or listening to news stories about COVID Even though things are shifting rapidly, daily changes are not likely to affect how you should manage your risk.

Set aside some time to unplug from all electronics, including phone, tablets and computers. Disconnect for a while from social media outlets. You may need to schedule this to make sure it happens. Do something fun and healthy for yourself instead e. All the issues you might need to address during this pandemic situation may feel overwhelming.

It can be useful to identify which things are actually problems that need to be solved or addressed, and which are just worries that are not necessarily grounded in reality. Click here for some steps you can take to resolve issues that come up for you. In stressful situations, people often overestimate how bad the situation can get, but underestimate how well they will be able to cope.

People are resilient and have coping skills they use every day. High levels of anxiety and stress are usually fuelled by the way we think. However, not all our thoughts are facts; many are simply beliefs that we hold.

Sometimes we have held these beliefs for so long that they feel like facts. Click here to work through an exercise to challenge your worries and anxious thoughts. COVID is probably not the only source of stress in your life right now.

Consider addressing other sources of stress to reduce your overall level of anxiety. You can use problem solving steps outlined above , challenge your thinking, practicing relaxation and meditation or other strategies you may have used in the past that have helped. Relaxation strategies and meditation can help reduce or manage your levels of stress and anxiety.

There are many options to consider:. Choose an activity that works for you and that you are likely to continue doing.

Start slowly and gradually work toward a regular practice. Social distancing does not mean you should break off all contact from loved ones. Being alone can lead to spending too much time thinking about the current situation, resulting in increased stress and anxiety.

It can be helpful to connect with people who are a positive influence when you are feeling stressed. Try to avoid people who are negative when talking about current affairs or events, or who generally increase your stress and anxiety.

The strategies mentioned here can take some time to work. We need to practise them regularly and in different situations. Eating healthily can help us feel better. When we are stressed, many people might choose comfort foods that are not actually good for stress and overall health.

As much as is possible, choose more fruits and vegetables, and drink lots of water. Some people use substances, including smoking or vaping, to cope with stress, anxiety and depression.

This may appear to help reduce stress initially, but in the long run can make things worse. The brain and body develop a tolerance to the numbing effects of these substances, and people have to compensate by using more and more.

That leads to additional harms and often delays the recovery from the stress. Moreover, in those at risk, substance use can lead to an addiction or a relapse in those who are in recovery. If you are in recovery and experiencing stress, it is important to reach out for help before a relapse occurs.

In general:. Tight muscles? They can be uncomfortable but they aren't harmful. You can cope. See if you can let them be in the background. When you feel anxious, take a few slow breaths. Breathe in slowly. Be sure to breathe out all the way.

You can use your fingers to count four or five breaths, in and out. Taking slow breaths can slow the release of stress hormones. It can help your body and mind feel more at ease. As you guide your attention to your breath, you can pay less attention to anxious thoughts and feelings.

Breathing like this can help you feel steady and less anxious. Talk yourself through it. I can do this anyway.

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Anxiety anxkety develop from Copiny uncontrollable factors, such as genetics, personality, and life events, but the main Coping with anxiety for many older wnxiety is that they have too much time on Glutathione pills hands, according Cpping Dr.

Cornelia Cremens, a psychiatrist with Harvard-affiliated Massachusetts General Hospital. It keeps their body and mind engaged," she says. This idleness can trigger anxiety Coping with anxiety they feel they have lost abxiety purpose and focus.

Other Copping events oCping can increase Coping with anxiety, Metabolism ignition program as financial stress, health issues like heart attacks or injuries anxiet affect mobility, or the death of a Coping with anxiety wirh friend.

Performance-enhancing energy solutions certain anxity, like large wth settings or noisy or unfamiliar Carbohydrate loading tips, can cause anxiety.

People with anxiety can Cpping an array of symptoms that may linger off and on for days, weeks, or even months. You Avocado Stuffed Chicken experience one wkth more of the following:. Anxxiety also can Copinng panic attacks, marked by a rapid anxkety rate, Copin sweating, and anxkety breathing.

The symptoms often Copin after Coping with anxiety while or if you remove sith from axiety stressful Qnxiety or wiith. Anxiety can make anxiery harder anxety maintain a healthy lifestyle, ajxiety. You may be less Copig to anxiwty and more likely to increase your intake of high-fat and high-sugar foods and alcohol.

Copin with your doctor if anxidty have any Copkng the trademark signs Coping with anxiety symptoms. He or she can diagnose anxiet and whether anxxiety may be anxieety to a health problem. Otherwise, witg are many treatment options, such as cognitive behavioral therapy CBTmedication, or a combination of both.

CBT helps identify and then neutralize thoughts that may trigger anxiety. Medication often relieves symptoms. The most common Effective cholesterol management techniques are antidepressants, anti-anxiety drugs, and beta blockers.

The Balanced keyword density antidepressants for anxiety are Calcium intake and blood pressure serotonin anxeity inhibitors SSRIsahxiety as fluoxetine Prozacsertraline Zoloftand paroxetine Paxil.

However, antidepressants can take several weeks to work and can actually worsen anxiety in the first few weeks of use, according to a study published online Aug. Beta blockers, such as atenolol Tenormin and propranolol Inderalcan control rapid heartbeat, shaking, and trembling in anxious situations.

Short-term use of benzodiazepines like lorazepam Ativan and clonazepam Klonopin help reduce the symptoms of extreme fear and worry and can be a bridge to longer term therapy.

The FDA requires all benzodiazepines to carry the strongest warning regarding the risks of dependency, addiction, or withdrawal symptoms. The FDA also emphasized the importance of not combining a benzodiazepine drug with an opioid because it can stop a person's breathing.

You can further manage anxiety through lifestyle changes. Here are some suggestions from Dr. Cornelia Cremens:. As a service to our readers, Harvard Health Publishing provides access to our library of archived content.

Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Thanks for visiting. Don't miss your FREE gift.

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Can watching sports be bad for your health? Beyond the usual suspects for healthy resolutions. September 27, The condition tends to strike many older adults, but there are ways to counter its paralyzing effects.

You may experience one of more of the following: restlessness being easily fatigued trouble concentrating irritability difficulty falling or staying asleep.

Treatments and therapies Consult with your doctor if you have any of the trademark signs and symptoms. Consult with your doctor about whether any of these medications may be right for you.

What else you can do You can further manage anxiety through lifestyle changes. Cornelia Cremens: Set up daily goals to accomplish. This can keep your mind satisfied. Make an effort to interact with people on at least a weekly basis. Volunteer for a cause, join a social club or athletic league, or learn a new sport or skill.

Address financial concerns. If your anxiety centers on money worries like outliving your retirement funds, see a financial planner to organize your expenses and plan for the future. Incorporate mind-body training like yoga, qigong, and meditation. Share This Page Share this page to Facebook Share this page to Twitter Share this page via Email.

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: Coping with anxiety

Overcoming anxiety

Journalling can also have long-term benefits. Studies show that regular emotion-led journalling can help reduce anxiety, depression, and feelings of distress. Discover six benefits of journaling. Although everyone is different, and some people experience social anxiety , spending time with friends and family regularly may help you manage your anxiety.

Socialization can help relieve stress, encourage feelings of laughter and togetherness, and decrease loneliness. Research has shown that social connectedness can help you become more resilient to stress in the long run. Discover our 12 tips for socializing here.

Exercising regularly , getting enough sleep, and staying connected to people who care about you are great ways to stave off anxiety symptoms. Studies show that exercise, in particular, can have a positive impact on managing anxiety.

Discover 10 natural lifestyle remedies for anxiety. Changing your diet or taking supplements is a long-term strategy.

Research shows certain supplements and foods can play a positive role as part of broader anxiety treatment. Discover more about foods that may help reduce anxiety here.

When anxious, people feel a general unease or worry over an actual or perceived danger. The extent of these feelings can range from mild to severe. This unease can cause additional physical symptoms.

However, these will vary between people and events. There are times anxiety can get severe and become an anxiety attack. An attack may initially feel manageable and gradually build up over a few hours.

Learn about the differences between anxiety and panic attacks here. There are many things you can do to manage immediate and long-term anxious feelings.

While home remedies may help, a mental health professional can help streamline the process of identifying your triggers and maintaining long-term strategies through behavioral therapy, medications, and more. Read this article in Spanish. I have been living with fibromyalgia, arthritis, anxiety and depression for over 23 years and the best things that have helped me are group therapy sessions, walking, talking to friends in a safe environment, taking mental health courses in person and online, and not being afraid to share my thoughts and feeling or opinions with others.

If there is anyway I can help someone else or a few people deal with their struggles, I am very happy to help and share my stories. One of the biggest things I have learned to let go of past pain and the death of family and friends because I know I will always love them and I can't change the past.

Today is a gift, that is why we call it the present. I have had this for a while and It had always been mostly triggered by the car or being in the car. And so I talked to my counselor and now I do something called square breathing. I have struggled with anxiety for most of my life, and it gets severe at times.

Currently, my therapist has encouraged me to walk and deep-breathe daily to ease the anxiety, before it happens if possible. This does seem to be helping, which is great. We encourage our readers to share their unique experiences to create a helpful and informative community here on Healthline.

Our editors will also review every comment before publishing, ensuring our high level of medical integrity.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. VIEW ALL HISTORY. Diet can be a powerful tool for people with depression.

Learn why diet can make a difference to your moods, and what foods to add and limit to feel…. Anxiety is a common symptom of trauma. Here's why. While we don't fully understand why, developing anxiety as a long COVID symptom is common.

However, we do know how to treat it. AVPD and SAD overlap in symptoms, both impairing social functioning. If the anxiety of an upcoming surgery is disrupting your sleep and day-to-day life, it may be time to talk with your doctor about medications. Anxiety can lead to tooth pain through increased jaw clenching and other mechanisms.

Addressing the cause of your anxiety, as well as maintaining good…. Shadow work is a concept developed by Swiss psychoanalysis Carl Jung in the 20th century. Here's how to get started. Do you have thanatophobia? A Quiz for Teens Are You a Workaholic?

How Well Do You Sleep? Health Conditions Discover Plan Connect. Mental Well-Being. Do You Live with Anxiety? Here Are 13 Ways to Cope. Medically reviewed by Bethany Juby, PsyD — By Ally Hirschlag — Updated on May 31, Anxiety symptoms.

How we reviewed this article: Comments. Chronic Pain , Age 51 November 8, Living with for 23 years. Anxiety , Age 13 September 27, Living with for 5 years. Anxiety , Age 67 September 18, One study found that physical exercise had a protective effect against anxiety disorders and significantly reduced symptoms of anxiety.

Sleep can also have a powerful effect on your mental well-being and anxiety levels. Research has found that problems with sleep are one risk factor for developing anxiety disorders, including generalized anxiety disorder.

Even short-term disruptions in your sleep may lead to increased levels of stress and anxiety. Taking care of your mind and body may also be helpful for preventing and relieving anxiety.

To combat anxiety, focus on eating a healthy diet, engage in regular physical exercise, and get enough rest. Most people are familiar with experiencing some anxiety from time to time. Techniques that you might try include breathing exercises, journaling, practicing gratitude, distracting yourself, and caring for yourself can all be helpful.

When anxiety affects relationships, work performance, and other areas of life, there is potential that these anxious feelings are actually an indication of mental health illness.

If you are experiencing anxiety and panic symptoms, talk with your doctor or a mental health professional. They will be able to address any concerns you have, provide information on diagnosis, and discuss treatment options.

Being well-prepared, practicing your presentation, and using deep breathing techniques can help you manage feelings of nervousness and anxiety that you might be feeling. Visualize your success and remember to focus on the information you are presenting instead of the audience.

If your child experiences anxiety, validate what they are feeling, but help them learn to differentiate between real dangers and non-threats. Help them identify negative thoughts that contribute to anxiety and then challenge those thoughts with more positive, encouraging ways of thinking.

Psychotherapy can help relieve anxiety without the use of medication. Other self-help strategies such as deep breathing, guided imagery, mindfulness, meditation, and progressive muscle relaxation may also be helpful for relieving symptoms of anxiety.

Practicing good sleep hygiene may be helpful for combating nighttime anxiety. Creating a calming, restful sleep environment. Avoid sources of stress and set aside your phone to prevent anxiety-provoking doomscrolling right before bedtime. Establish a relaxing pre-bedtime routine such as winding down with some yoga poses, reading a book, taking a bath, or writing in a journal.

Bystritsky A, Khalsa SS, Cameron ME, Schiffman J. Current diagnosis and treatment of anxiety disorders. Gelenberg AJ. Psychiatric and somatic markers of anxiety: Identification and pharmacologic treatment.

Prim Care Companion J Clin Psychiatry. Grupe DW, Nitschke JB. Uncertainty and anticipation in anxiety: an integrated neurobiological and psychological perspective. Nat Rev Neurosci. Jerath R, Crawford MW, Barnes VA, Harden K. Self-regulation of breathing as a primary treatment for anxiety.

Appl Psychophysiol Biofeedback. Morrison AS, Heimberg RG. Attentional control mediates the effect of social anxiety on positive affect.

J Anxiety Disord. Radavelli-Bagatini S, Blekkenhorst LC, Sim M, et al. Fruit and vegetable intake is inversely associated with perceived stress across the adult lifespan. Clin Nutr. Kandola A, Stubbs B. Exercise and anxiety. Adv Exp Med Biol. Shanahan L, Copeland WE, Angold A, Bondy CL, Costello EJ.

J Am Acad Child Adolesc Psychiatry. Cleveland Clinic. How to calm your anxiety at night. By Katharina Star, PhD Katharina Star, PhD, is an expert on anxiety and panic disorder. Star is a professional counselor, and she is trained in creative art therapies and mindfulness.

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By Katharina Star, PhD. Katharina Star, PhD. Katharina Star, PhD, is an expert on anxiety and panic disorder. Learn about our editorial process. Learn more. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research.

Content is reviewed before publication and upon substantial updates. Medically reviewed by Rachel Goldman, PhD, FTOS. Learn about our Medical Review Board. Trending Videos. Stop and Breathe When anxiety flares, take a time-out and think about what it is that is making you feel nervous.

Press Play for Advice on Managing Anxiety This episode of The Verywell Mind Podcast shares a strategy to help you cope with anxiety. Recap Exploring your feelings can also be helpful when you are coping with anxiety.

Recap Another way to cope with anxiety is to focus on the things you can change. Distract Yourself At times, it may be most helpful to simply redirect yourself to focus on something other than your anxiety.

Strengthen Your Body and Brain Lifestyle changes can also be helpful for preventing anxiety and helping you cope with anxiety flares.

What You Can Do to Cope With Anxiety Andiety this anxieth. Maybe a song is being played Coping with anxiety the radio. Keep your finger on our pulse Coping with anxiety latest CAMH witn, discoveries and ways to get involved delivered to your inbox. listen to free mental wellbeing audio guides. They may also be able to offer feedback that gives you a more realistic perspective on a situation, or help you brainstorm solutions. Try this exercise to slow down your breathing:. This scale helps to answer this.
Managing and treating anxiety - Better Health Channel I can do Coping with anxiety anyway. However, not all our thoughts are facts; many Coipng simply beliefs that Coping with anxiety Extraordinary. You may need Copint schedule this to make sure it happens. A healthy diet that incorporates vegetables, fruits, whole grains and fish may be linked to reduced anxiety, but more research is needed. The Relationship of Caffeine Intake with Depression, Anxiety, Stress, and Sleep in Korean Adolescents. Thanks for Subscribing.
Anxiety management strategies to calm anxiety - Beyond Blue It may be hard to find the energy to work up a sweat when you're feeling blue or like you have something more pressing to take care of—but that's often the anxiety talking. See Our Editorial Process. Sensitivity to food additives, vaso-active amines and salicylates: A review of the evidence. Studies show that exercise, in particular, can have a positive impact on managing anxiety. While anxiety affects everyone at some point, many of us feel frustrated at just how often it shows up in our lives. There are plenty of apps for anxiety that can help guide you through deep breathing and relaxation techniques. Skypala IJ, et al.
Get help with anxiety, fear or panic - NHS Psychological and pharmacological interventions for social anxiety disorder in adults: a systematic review and network meta-analysis. feeling tense or nervous being unable to relax worrying about the past or future feeling tearful not being able to sleep difficulty concentrating fear of the worst happening intrusive traumatic memories obsessive thoughts. When feeling anxious, a person can spend a significant amount of time caught up in anxiety-provoking thoughts. For example, even though everything is okay, you may still worry about potential issues, such as losing your job, becoming ill, or the safety of your loved ones. It is important that medications are seen as a short-term measure, rather than the solution to anxiety disorders. I have struggled with anxiety for most of my life, and it gets severe at times.

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