It's impossible to think clearly when you're flooded with fear or anxiety. The first thing to do is take time out so you can physically calm down.
Distract yourself from the worry for 15 minutes by walking around the block, making a cup of tea or having a bath.
2. Breathe through panic
If you start to get a faster heartbeat or sweating palms, the best thing is not to fight it.
Stay where you are and simply feel the panic without trying to distract yourself. Place the palm of your hand on your stomach and breathe slowly and deeply.
The goal is to help the mind get used to coping with panic, which takes the fear of fear away.
3. Face your fears
Avoiding fears only makes them scarier. Whatever your fear, if you face it, it should start to fade. If you panic one day getting into a lift, for example, it's best to get back into a lift the next day.
4. Imagine the worst
Try imagining the worst thing that can happen – perhaps it's panicking and having a heart attack. Then try to think yourself into having a heart attack. It's just not possible. The fear will run away the more you chase it.
5. Look at the evidence
It sometimes helps to challenge fearful thoughts. For example, if you're scared of getting trapped in a lift and suffocating, ask yourself if you have ever heard of this happening to someone. Ask yourself what you would say to a friend who had a similar fear.
6. Don't try to be perfect
Life is full of stresses, yet many of us feel that our lives must be perfect. Bad days and setbacks will always happen, and it's important to remember that life is messy.
7. Visualise a happy place
Take a moment to close your eyes and imagine a place of safety and calm. It could be a picture of you walking on a beautiful beach, or snuggled up in bed with the cat next to you, or a happy memory from childhood. Let the positive feelings soothe you until you feel more relaxed.
8. Talk about it
Sharing fears takes away a lot of their scariness.
You could also try a Cognitive Behavioural Therapy approach over the telephone, with a service such as NHS Living Life.
If your fears aren't going away, you can ask your GP for help. GPs can refer people for counselling, psychotherapy or help through an online mental health service, such as Living Life to the Full.
9. Go back to basics
Lots of people turn to alcohol or drugs to self-treat anxiety, but this will only make matters worse. Simple, everyday things like a good night's sleep, a wholesome meal and a walk are often the best cures for anxiety.
10. Reward yourself
Finally, give yourself a treat. When you've made that call you've been dreading, for example, reinforce your success by treating yourself to a massage, a country walk, a meal out, a book, a DVD, or whatever little gift makes you happy.
25 Excellent Pieces of Advice That Most People Ignore
1. Take time to know yourself. "Know thyself" said Aristotle. When you know who you are, you can be wise about your goals, your dreams, your standards, your convictions. Knowing who you are allows you to live your life with purpose and meaning.
2. A narrow focus brings big results. The number one reason people give up so fast is because they tend to look at how far they still have to go instead of how far they have come. But it's a series of small wins that can give us the most significant success.
3. Show up fully. Don't dwell on the past, and don't daydream about the future, but concentrate on showing up fully in the present moment.
4. Don't make assumptions. If you don't know the situation fully, you can't offer an informed opinion.
5. Be patient and persistent. Life is not so much what you accomplish as what you overcome.
6. In order to get, you have to give. If you support, guide, and lead others, if you make contributions to their lives, you will reap the best rewards.
7. Luck comes from hard work. Luck happens when hard work and timing and talent intersect.
8. Be your best at all times. You never know what the future will bring, so always make the best use of the present.
9. Don't try to impress everyone. The unhappiest people are those who care the most about what other people think.
10. Don't be afraid of being afraid. Sometimes the one thing you need for growth is the one thing you are most afraid to do.
11. Listen to learn. Learn how to listen. You can't learn anything when you're talking.
12. Life's good, but it's not fair. The delusion that life's supposed to be fair is the source of much unhappiness.
13. No task is beneath you. Don't put yourself above anyone or anything; work hard in silence and let success make the noise.
14. You can't always get what you want. But, as the song says, if you try you may find you get what you need.
15. Don't make decisions when you are angry or ecstatic. The best decisions are made with a clear conscious mind, not in the throes of any emotion--positive or negative.
16. Don't worry what other people think. Personality begins where comparison leaves off. Be unique. Be memorable. Be confident. Be proud.
17. Use adversity as an opportunity. Every loss leads to an opportunity, and every adversity leads to new possibilities.
18. Do what is right, not what is easy. Strength of character leads us to do the right thing, even when there are easier options.
19. Dreams remain dreams until you take action. Without action, an idea is just a dream.
20. Treat others the way you want to be treated. Do right. Do your best. Treat others as you would want them to treat you.
21. When you quit, you fail." The surest way to lose at any endeavor is to quit. But fatigue, discomfort, and discouragement are merely symptoms of effort.
22. Trust your instincts. What good is intuition if you let second-guessing drown it out? The worst enemy of success is self-doubt.
23. Learn something new every day. Have the mindset of a student. Never think you are too old to ask questions or know too much to learn something new.
24. Make what is valuable important. Instead of thinking about what is profitable, think about what is valuable. Invest in others and you will grow your portfolio.
25. Believe in yourself. The way you see yourself is the way you will treat yourself, and the way you treat yourself is what you become