How can I improve my mental health?

[Gossipgirl2]

My mental health hasn’t been the best lately.
I want to improve my confidence and reduce my anxiety levels.

So not to drip feed I first started experiencing anxiety in 2009. 5 months of CBT in 2012 worked really well and meant I could mostly live free from anxiety.

The last 6ish months have been stressful and I’ve noticed a real increase in my anxiety levels.

I feel anxious/ on edge most days.
Obviously this hasn’t been helped by the current situation and lockdown. I’m in the vulnerable/ shielded category so I’ve only been out twice in 7 weeks.

The big change is I suddenly feel quite socially anxious which isn’t really like me. I’ve always been a bit shy but never anxious in social situations. Even things like FaceTiming family and writing this post make me feel nervous.

So far in an effort to get my anxiety under control I’ve looked at my old CBT resources and had 3 sessions with a counsellor. However it was quite expensive and not particularly useful.
Talk of plans post lockdown are already making me feel slightly nervous so I need to get this under control.
What helps you get out the rut of being anxious?
Is there anything you’d recommend to help?

Also reading that back I’m sorry if that comes across as self indulgent post. It’s nothing compared to the key workers who are risking their lives and no doubt experiencing anxiety while doing so. I’ll get a grip!

Cutting out coffee or cutting down
Exercise
Listening to music
Having someone you can talk to
Writing things down
Writing a letter to someone but not actually posting it

Start with constructive things you can do for yourself.
Timetable your day and actually write it down. Don't make vague plans to be 'more productive', make a concrete plan. Start with the stuff you do every day - meds, dinner. Include some practical stuff like cleaning, and some relaxing stuff like reading or learning a new hobby.

Controlled breathing to calm the vagus nerve. It sounds ridiculous but it works, its best if you practice while you are feeling fairly calm.
Breath in through your nose and out through your mouth, and gradually try to slow down. Do it throughout the day every time you think of it.

Check and adjust your posture every time you think of it. Breath in deeply through your nose, check your tongue isn't glued to the top of your mouth, rotate and relax your shoulders and neck, sit up.

Cut right back on caffeine and try to quit smoking.

Make a lockdown bucket list. Is there a new skill you'd like to try? Go to you tube and look it up. Try some new recipes.

If after 2 weeks your anxiety hasn't improved or if at any time it gets worse, phone your GP. Dont put it off. If it was really possible to manage anxiety by getting a grip, the NHS would prescribe that...