DEALING WITH Anxiety

anxiety isn't weakness - it's a signal.
here's how to listen and lead yourself out

"Are you anxious? Or are you just carrying too much on your own?"

(PRACTICAL TOOLS. NO FLUFF. JUST HELP THAT WORKS.)

Let's cut the fluff: if you're a man living with anxiety, you're not alone, and you're not broken.

You're responding to stress, pressure, or pain in a way your brain thinks is keeping you safe. The problem is, that safety mode? It's stuck. And it's stopping you from living.

SO WHAT DOES ANXIETY ACTUALLY LOOK LIKE IN MEN?

It's not always panic attacks or crying in public. For a lot of men, it shows up as:

Always feeling on edge?
Angry outbursts over little things
Trouble sleeping or constantly overthinking
Procrastination or perfectionism
Social withdrawal (but telling yourself you "prefer it that way")
Needing control over everything
Numbness or complete disconnection

Sound familiar?

THE PROBLEM WITH THE "MAN UP" MINDSET

Men are taught to push through, to stay in control, to hide emotions. But anxiety doesn't care about your poker face. In fact, bottling it up often makes it worse. Anxiety feeds on silence, shame and isolation.

Let's be clear: talking about it doesn't make you weak - it makes you dangerous to the thing that's been holding you back.

SO WHAT CAN YOU DO ABOUT IT?

Here's your no-BS guide to understanding and dealing with anxiety:

🔍 1. NAME IT. DON'T NUMB IT.

What are you actually anxious about? It's rarely everything - but anxiety feels like it is. Break it down.

Is it fear of failing?
Fear of looking stupid?
Pressure to provide or succeed?
Guilt from past mistakes?
Fear of being alone?

Once you name the source, it becomes something you can face - not just something you feel.

🧱 2. BUILD THE FOUNDATIONS

Anxiety is easier to handle when your body and brain aren't in survival mode. Start here:

Get 7-8 hours sleep
Cut back on caffeine and alcohol
Move your body - gym, walk, punch bag, whatever
Eat real food/ Not just energy drinks and crisps
Get some sun and fresh air every day

Basic? Yes. But these are foundational, not optional.

🛑 3. INTERRUPT THE SpirAL

Anxiety creates loops in your head: "what if" → fear → overthink → freeze → guilt → repeat.

You've got to cut in. Try:
‍
👉 Box breathing - Inhale 4s → Hold 4s → Exhale 4s → Hold 4s
Repeat as required. Check out some breath-work apps such @breathwrk to help guide you through some exercises.

👉 Cold water on the face - Shock resets your nervous system

👉 5-4-3-2-1 grounding - Name 5 things you can see, 4 you can touch, 3 you can hear...you get the picture

👉 Move your body - Walk, stretch, get up from your desk

These don't solve anxiety - but they can help you slow it down so you can think straight.

🧠 4. CHALLENGE THE STORY IN YOUR HEAD

Most anxiety is fuelled by imagined worst-case scenarios. Ask yourself:

What's the evidence for this thought?
What would I tell a friend if he said this?
What's the actual worst that could happen?
What's one thing I can control right now?

You're not trying to lie to yourself - you're trying to stop believing lies you've been telling yourself.

🗣️ 5. Talk to someone. seriously.

This can be a mate, a coach, a therapist, your GP - or even a stranger on a forum. Don't suffer in silence. You're not less of a man for reaching out. You're just more human.

Therapy doesn't make you broken - it means you're ready to stop carrying things alone.

And if therapy doesn't feel right for you right now? That's okay. That's why We Are Mentality exists. We're building a roadmap to help men like you start taking action, on your own terms.

⚠️ when to get professional help ⚠️

If anxiety is affecting your ability to function - your job, your sleep, your relationships - it's time to speak to a professional. You wouldn't ignore a broken leg.
Don't ignore your brain, either.

final thoughts: you're not failing. you're learning.

Anxiety isn't a flaw. It's a warning light. It's telling you something in your life needs your attention - your boundaries, your stress, your sense of purpose, your relationships.

You're not weak for feeling it.
You're strong for facing it.

And you don't have to do it alone.

Check out Gavin Skevington's excellent article on Talking about Neurodiversity,
or his other really informative article on Self-Acceptance.