Six ways to cope with anxiety

If you have anxiety, you’re not alone. We are experiencing what many are calling an anxiety epidemic: more than eight million people in the UK have an anxiety disorder of some kind, according to Cambridge University. Here, six women-in-the-know offer practical advice on dealing with anxiety…

In our documentary, Laura Mvula: Generation Anxiety, the singer-songwriter opens up about her anxiety and panic attacks, not to mention her monophobia - fear of being alone. She talks about the importance of practising self-kindness, and documenting progress for the things that she finds difficult.

Cognitive behavioural therapy (CBT) is a talking therapy that helps those with anxiety see how they can change the way they think and behave. It can be difficult for those with anxiety to do the opposite to what their brain is telling them. It takes a lot of practice, hard work and bravery for a person with anxiety to change the way they think, but it’s worth it.

“Well, the first thing really is to talk about it… openly, so that people aren’t afraid of mentioning it because the more fear, the worse their inner fear becomes.”

Marjorie Wallace, CEO of mental health charity, Sane

Times are a-changin’, so sang Bob Dylan. The same can be said for talking about mental health problems and removing the stigma associated with doing so. If you’re feeling anxious, talk to someone you love, you trust. And if you can’t do that, try a helpline, such as Mind, Sane or the Samaritans. There are people who can listen and help you without judgement. You've probably heard this countless timeless before but talking about your worries will make you feel far better than bottling them up.

Yes, everyone tells you this. No, you might feel like eating all the cheese in the house in your pants, watching Masterchef instead. But, get off that sofa and move those limbs. Preferably in the fresh air. Whatever physical exercise floats your boat, do it. Choose something that doesn’t feel like a chore and you’ll be well-away and feeling a hell of lot better, both mentally and physically.

It might sound obvious but simple self-care, such as getting enough shut-eye (alongside regular exercise and a healthy diet), is crucial to feeling on an even keel. If you’re sleep-deprived, you’re far more likely to be susceptible to feeling anxious. Our 24/7 screen society and apparent addiction to social media is not helping our frazzled minds. So, stop stalking your past lovers online, and switch off, literally, at least an hour before going to bed. Read a book. That's right, a beautiful book that you can hold in your hands, and you'll be dropping off in no time (not because it's a boring book, unless, of course, it is.)

Mindfulness can be a useful tool for people with anxiety. By being more aware of the thoughts that flow in and out of your mind, the world around you and paying attention to the smallest of details, such as how each segment of a satsuma tastes, can help improve our mental health. It can also help us to appreciate our lives and understand ourselves that bit better, too. The writer and comedian, Ruby Wax, who ended up getting a masters degree in Mindfulness-based Cognitive Behavioural Therapy from Oxford University, will help you get to grips with mindfulness in no time. Just watch the little video below...

You can watch Laura Mvula: Generation Anxiety on the BBC iPlayer. And follow @BBCWomansHour on Instagram and Twitter.