Tim Hill

If you're feeling anxious or panicky right now, these tips might help - they've helped me. If they don't feel right to you, don't do them.

1. Understand that this is going to take a little time to work, and that it might only make you feel a little better - it's not a miracle cure. Hang in there!

2. If you're cold, get warmer if you can.

Why? Warmth will help a little bit with the muscle contraction associated with anxiety, and most people find it comforting.

3. Distract yourself with touch. Slowly but firmly rub your stomach or arms with your hands. Concentrate on the sensation on your skin. Keep it up for two or three minutes at least.

Why? For many people, anxiety makes them feel like their thoughts are going round and round. Concentrating on your body will distract you, warm you slightly and take you right away from your thoughts.

4. Work to control your breathing - start to make it slower and steadier. Making it a little bit deeper can help with this.

Why? Breathing is central to self regulation. Getting your breathing under control will help get your pulse and shivering under control. Exaggerated deep breathing will only give you too much oxygen (and may increase your anxiety).

5. Do something active, even if you only walk around the house.

Why? Anxiety compels us to do something - get moving. Getting your body moving makes it easier to get out of your thoughts as you encounter new things. Sitting motionless gives you no new stimulation; it just leaves you with your thoughts.

6. Do all of the above with another person - someone you trust - if you can. Get them to breathe with you. Get them to walk with you. Not being alone in this can make a big difference.

Why? For many people, anxiety has elements of not being understood and feeling alone. If you can connect with someone else, this can counteract these thoughts.

7. When you start to feel better, try to work out what it was that made you feel better.

Why? Next time you'll know what might work for you, so you'll know what to do.

8. When you've recovered, remember you'll probably feel panicky again another time - but you're not powerless..

Let me know if these tips work - or don't work - for you.