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Psychologist's Guide to Managing Anxiety: Strategies for Managing Symptoms

Anxiety is a common mental health concern that affects millions of people worldwide, and Dubai is no exception. With its bustling lifestyle, fast-paced environment, and high expectations, it's no surprise that anxiety and stress can take hold of individuals living in this dynamic city.

Mental health signified as a balloon surrounded by spikes.

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Yes, your current situation definitely acts as a factor that exacerbates your anxiety, but your childhood, upbringing, and relationship with your parents can also be a precursor to your anxiety disorder. Overcoming anxiety may not be the expectation to keep for yourself, but rather managing your anxiety so it doesn't debilitate you from doing daily activities and carrying on with your ability to function should be the aim. Our Psychologists have put together a list of things that may help you manage your anxiety.

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Recognise and understand YOUR anxiety: The first step in managing anxiety is to recognize its presence and understand its effects on your daily life. Anxiety can manifest in various ways, for different people, including but not limited to excessive worry, restlessness, irritability, difficulty concentrating, and physical symptoms like rapid heartbeat and shortness of breath. By acknowledging and accepting your anxiety, you can begin to address it effectively.

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Seek therapy in Dubai: If anxiety is significantly impacting your quality of life, it's crucial to seek the assistance of a qualified therapist in Dubai or a psychologist. A psychologist can provide a safe space for you to discuss your anxieties, identify triggers, and develop personalized coping strategies. They may employ therapeutic techniques such as cognitive-behavioural therapy (CBT), which focuses on changing negative thought patterns and behaviours associated with anxiety.

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Practice relaxation techniques: Dubai's corporate culture can contribute to heightened anxiety levels. Engaging in relaxation techniques can help you manage stress and calm your mind. Consider incorporating practices like deep breathing exercises, progressive muscle relaxation, meditation, and yoga into your daily routine. These techniques can help regulate your emotions and promote a sense of inner peace. Mediation and yoga might not be for everybody, do what helps you feel relaxed.

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Establish a balanced lifestyle: Maintaining a balanced lifestyle is essential for managing anxiety. Ensure you have a healthy work-life balance by setting boundaries, prioritizing self-care, and making time for activities that bring you joy and relaxation. Engaging in regular exercise, eating nutritious meals, getting enough sleep, and staying hydrated are also vital for overall well-being and anxiety management.

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Practice mindfulness: Mindfulness is a technique that involves paying attention to the present moment without judgment. By practising mindfulness, you can reduce anxiety by grounding yourself in the present and reducing excessive worry about the future. Engage in activities that promote mindfulness, such as mindfulness meditation, mindful eating, or simply taking a few moments each day to observe your surroundings.

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Challenge negative thinking patterns: Anxiety often stems from negative thoughts and catastrophic thinking. Challenge and reframe these thoughts by questioning their validity and considering alternative perspectives. Replace negative thoughts with more realistic and positive ones. Keeping a gratitude journal can also be helpful in shifting focus towards the positive aspects of life.

Build a support network: Surround yourself with a strong support network of friends, family, or support groups. Sharing your anxieties with others who understand and offer support can alleviate the burden and provide a sense of comfort. Consider joining local anxiety support groups or seeking online communities where you can connect with like-minded individuals facing similar challenges.

Practice self-compassion: Be kind and compassionate to yourself throughout your anxiety journey. Remember that anxiety is a common human experience, and you are not alone in your struggle. Treat yourself with the same understanding and care you would offer to a loved one facing a similar situation.

Reminder to not suffer alone, anxiety is a very real and overwhelming feeling to go through, reach out to your friends, family or even mental health platforms to get you through this. You deserve to be heard and validated. This is a Psychologist's Guide to Managing Anxiety: Strategies for Managing Symptoms.

Kaizen Wellbeing is an online therapy platform established in Dubai but catering to people everywhere providing people with quality and affordable therapy with qualified and warm therapists. Reach out at or +971 50 961 8796 and book your first session towards understanding yourself and others better.

If you have any queries please put them down in the comments section and we will try our best to answer them and help you out.


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