“R U OK?Day is Thursday 10 September 2020. It’s our national day of action when we remind Australians that every day is the day to ask, “Are you OK?” if someone in your world is struggling with life’s ups and downs.” - https://www.ruok.org.au/

The pandemic and subsequent isolation have had a significant impact on the mental health of many around the world. The uncertainty and the vulnerability state that came with it, has increased feelings like anxiety.

Anxiety is a feeling characterized as intense worry, stress or fear. Symptoms such as fast heart rate, rapid breathing, sweating and feeling tired may occur. It can be normal in stressful situations such as public speaking or taking a test. In general, it helps us get around safely in the world and avoid danger.

It can, however, be an indicator of underlying disease when feelings become excessive, all-consuming and interfere with daily living. According to Health Direct ‘Anxiety disorders are the most common group of mental health conditions in Australia and affect 1 in 4 Australians at some stage in their life.’

7 Tips to Help Reduce Anxiety:

1- Pay attention to your breath

Some movements and techniques help to breathe more easily, to reduce tachycardia and panic. It's a routine strategy and usually takes from 5 to 20 minutes.

2- Exercise

Monitor your physical activity levels especially because we’ve generally been much more sedentary during the pandemic. Running, walking and exercising in general help to relax and burn off some stress. Exercise stimulates serotonin, responsible for the feeling of well-being and pleasure. Aligning with regular exercise, conscious meditation or yoga exercises can also help anxious minds.

3- Take time for yourself - preferably away from social media

Read a book, get a massage, try acupuncture sessions, take a warm bath, watch a movie, listen to a relaxing song or simply enjoy nature. You deserve it! Therefore, negative interactions and social comparisons on social media can result in higher anxiety levels.

4- Monitor your thoughts

Know your triggers. Try to direct your thoughts to events in real-time, especially to positive facts that are happening in your life, be grateful for what you’ve got. Don't be imagining possible consequences.

5- Focus in the present

You may not have control over the ongoing events and it is totally fine! So, bring your attention to what you can in fact control, like how you react to what happens to you. Also, when your mind is fully devoted to the present moment, you have full capacity for analysis, judgment and action.

6- Maintain a balanced diet

Try to eat foods that are a source of tryptophan, a precursor amino acid to serotonin, such as bananas and chocolate. Another possibility is to ingest tryptophan in capsules, along with vitamin B6 and magnesium. Try some calmy tea, the best known and studied plants with this action are the passionflower, melissa, chamomile and valerian. Decreasing the amount of caffeine ingested.

7- Keep in contact with friends and family

Even being apart you can keep in touch with who you love. Technologies like Zoom or Whatsapp have connected people around the globe. Get support from them and laugh often, as it’s good for emotional healing.

It’s also important not to turn to bad habits while dealing with anxiety – like increased alcohol, nicotine and drug use – it can lead to even more anxiety. If anxiety doesn’t go away and is affecting your everyday life, look for a doctor or join a support group. You can also ring a phone service such as Lifeline 13 11 14, available 24 hours a day. If you are the loved one or career, dial triple zero (000).