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Anxiety is something that touches most of us, to a greater or lesser extent. Although it may just be a temporary blip for some people, for many, anxiety is a diagnosed condition that blights their lives. Indeed, Mental Health UK estimates more than one in 10 people in the UK are living with an anxiety disorder – that’s over eight million of us. And World Mental Health Day (October 10) is a chance to address the topic, agrees clinical psychologist Dr Kirren Schnack – author of the new book Ten Times Calmer: Beat Anxiety And Change Your Life. “It’s a reminder that mental wellbeing is just as important as physical health,” she says, pointing out that anxiety disorders are among the most widespread mental health issues globally. “Clinically, I’ve seen more and more people coming in with anxiety issue. The pandemic has played a significant role in this surge, introducing unprecedented levels of uncertainty, fear, and social isolation. At the same time, global economic instability and job losses have intensified stress and anxiety for many,” Schnack adds. “The widespread use of digital technology and social media has exposed people to a constant stream of alarming news and comparison-driven content that also feeds anxiety.” Schnack explains that anxiety disorders include generalised anxiety disorder (GAD), which causes chronic worry and hinders decision-making; health anxiety, where there’s an excessive preoccupation with diseases and illness; panic disorder, which is marked by sudden overwhelming panic attacks; and social anxiety, which leads to avoidance, isolation and low confidence. “They can blight daily life through physical symptoms, cognitive impairment, social isolation, disrupted routines, and emotional distress,” she says. Schnack suggests these five ways to combat anxiety problems and find calm… 1. Calm your stressed nervous system Anxiety places significant strain on the nervous system, Schnack explains, but there are simple daily practices that can help alleviate this stress. One is focusing on breathing, extending your exhale longer than your inhale. To do this, Schnack says you need to inhale gently through your nose, pause for a few seconds, then exhale slowly and deeply, ensuring an extended exhale. “A longer exhale helps by increasing the activation of the body’s parasympathetic nervous system, which counteracts stress hormones, lowers heart rate, and reduces overall physiological stress,” she says. She suggests around three to five of the breaths are repeated on multiple occasions throughout the day, and stresses that consistency is key. “Recognise that if anxiety has been a longstanding presence, it will take time and patience to restore your nervous system’s sense of safety and stability.” 2. Address anxious thoughts Schnack explains that anxiety often generates anxious thoughts that can seem like undeniable facts that are often dwelled on and reacted to, thus intensifying anxiety. “To break free from this cycle, it’s crucial to consciously confront and process these anxious thoughts,” she says. To do this, write a simple record, noting the date of your anxious prediction, describing what it was, and then, after a specified time like a day or two, return to what you’ve written and confirm whether the prediction was accurate by marking it as ‘yes’ or ‘no’. When the prediction doesn’t materialise, make a note of the actual outcome. Revisit the record, especially during anxious moments, and count the yes or no entries to reflect on your progress. “This practice trains your mind to adopt a broader, less anxious perspective,” explains Schnack. 3. Stop over-focusing on anxiety“People struggling with anxiety often find it challenging to shift their attention away from anxiety symptoms, leading to a persistent preoccupation that can worsen their problems,” says Schnack, who explains that this preoccupation can lead to excessive self-analysis, fixation on physical sensations or repetitive thoughts, and being hypervigilant. To shift your attention away from overwhelming anxiety, Schnack suggests trying this exercise: choose a colour, such as blue, and actively seek out blue objects in your surroundings. Name them out loud, and count them as you move around, possibly describing the item too. “Strive to maintain this focus for a few minutes, switching to different colours if necessary. Again, consistency is crucial, so make an effort to practice this regularly whenever anxiety hijacks your attention,” she advises. 4. Learn to tolerate uncertainty Recognising and addressing uncertainty is vital when dealing with anxiety, Schnack stresses. “You can’t resolve every uncertainty in life – the key lies in enhancing your ability to tolerate uncertainty so you can reduce your anxiety,” she explains. “Being more accepting of the fact that things may not always go as planned or that the future is uncertain can be incredibly liberating.” To help build resilience against uncertainty, Schnack advises people to take a moment to slow down and not immediately engage in reactive behaviour demanded by uncertainty, such as checking, Googling or avoiding things. Instead, she says, note your feelings, observing what uncertainty is doing to your mind and body, and write out an affirmation such as: ‘I’m feeling anxious because I’m uncertain about… My typical response to uncertainty is to engage in… behaviour. I recognise this only worsens my anxiety. My goal is to distance myself from anxiety rather than gravitate towards it. I can sit with the feeling of uncertainty for as long as I can, and build on this time until I get better and better at it.’ 5. Gradually face your fearsConfronting your fears is an effective way to overcome them, observes Schnack, although this can often feel overwhelming. “When you confront your fears, you’re essentially acting in opposition to your anxious thoughts and what anxiety is telling you. This process weakens anxiety’s grip on you, and when the actual outcomes don’t align with your anxious predictions, your mind can naturally adjust its thinking.” She suggests starting with small steps and gradually building up. So, for social anxiety, gradually start by saying a simple sentence or asking a basic closed question, and gradually building up from there. For health anxiety, gradually reduce and eliminate excessive online researching about illness and diseases, starting with small-time durations and then building on that. For panic disorder, gradually spend more time in places you typically avoid, starting with short durations like 30 seconds, then a few minutes, and gradually keep increasing the time. “Remember to repeatedly face your fears to make meaningful progress – it’s not just a one time thing,” adds Schnack. Ten Times Calmer: Beat Anxiety And Change Your Life by Dr Kirren Schnack is published by Bluebird, priced £16.99. Available now. Read More Alternative veg to grow for next season How to spot if your child is struggling with their mental health – and what to do next Does your pillowcase make a difference to your skin and hair health? Sarah Jessica Parker channels Carrie Bradshaw on the red carpet in mismatched shoes Does your pillowcase make a difference to your skin and hair health? 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By Dave Graham MEXICO CITY (Reuters) -Mexico's foreign minister, one of the leading contenders to be the country's next leader,

Days from a deadline, President Joe Biden and House Speaker Kevin McCarthy are narrowing in on a two-year budget deal aiming to curb federal deficits in exchange for lifting the nation's debt ceiling and staving off an economically devastating government default. The Democratic president and Republican speaker hope to strike a budget compromise this weekend. With Republicans driving for steep cuts, the two sides have been unable to agree to spending levels for 2024 and 2025. Any deal would need to be a political compromise, with support from both Democrats and Republicans to pass the divided Congress. But the budget flow isn't the only hang-up. A person familiar with the talks said the two sides are “dug in” on whether or not to agree to Republican demands to impose stiffer work requirements on people who receive government food stamps, cash assistance and health care aid, some of the most vulnerable Americans. Yet both Biden and McCarthy expressed optimism heading into the weekend that the gulf between their positions could be bridged. A two-year deal would raise the debt limit for that time, past the 2024 presidential election. “We knew this would not be easy," McCarthy, R-Calif., said as he left the Capitol for the evening Thursday. McCarthy said, "It’s hard, but we’re working and we’re going to continue to work until we get this done.” House Republicans have pushed the issue to the brink, displaying risky political bravado in leaving town for the Memorial Day holiday. The U.S. could face an unprecedented default as soon as June 1, hurling the global economy into chaos. In remarks at the White House, Biden said, “It’s about competing versions of America.” “The only way to move forward is with a bipartisan agreement,” Biden said Thursday. “And I believe we’ll come to an agreement that allows us to move forward and protects the hardworking Americans of this country.” Lawmakers are tentatively not expected back at work until Tuesday, just two days from the early June deadline when Treasury Secretary Janet Yellen has said the U.S. could start running out of cash to pay its bills and face a federal default. Biden will also be away this weekend, departing Friday for the presidential retreat at Camp David, Maryland, and Sunday for his home in Wilmington, Delaware. The Senate is on recess and will be until after Memorial Day. Meanwhile, Fitch Ratings agency placed the United States’ AAA credit on “ratings watch negative,” warning of a possible downgrade. Weeks of negotiations between Republicans and the White House have failed to produce a deal — in part because the Biden administration resisted negotiating with McCarthy over the debt limit, arguing that the country's full faith and credit should not be used as leverage to extract other partisan priorities. The White House has offered to freeze next year's 2024 spending at current levels and restrict 2025 spending, but the Republican leader says that's not enough. “We have to spend less than we spent last year. That is the starting point,” said McCarthy. One idea is to set those topline budget numbers but then add a “snap-back” provision that enforces the cuts if Congress is unable during its annual appropriations process to meet the new goals. On work requirements for the aid recipients, the White House is particularly resisting measures that would drive Americans into poverty or take their health care, said the person familiar with the talks, who was granted anonymity to describe behind-closed-door discussions. On the Republican demand to rescind money for the Internal Revenue Service, it's still an “open issue” whether the sides will compromise by allowing the funding to be pushed back into other domestic programs, the person said. Pressure is bearing down on McCarthy from the House's right flank not to give in to any deal, even if it means blowing past the June 1 deadline. “Let’s hold the line,” said Rep. Chip Roy, R-Texas, a Freedom Caucus member. McCarthy said Donald Trump, the former president who is again running for office, told him, “Make sure you get a good agreement.” Failure to raise the nation’s debt ceiling, now at $31 trillion, to pay America's already incurred bills would risk a potentially chaotic federal default. Anxious retirees and social service groups are among those already making default contingency plans. Even if negotiators strike a deal in coming days, McCarthy has promised lawmakers he will abide by the rule to post any bill for 72 hours before voting — now likely Tuesday or even Wednesday. The Democratic-held Senate has vowed to move quickly to send the package to Biden’s desk, right before next Thursday's possible deadline. In one potential development, Republicans may be easing their demand to boost defense spending, instead offering to keep it at levels the Biden administration proposed, according to another person familiar with the talks. The teams are also eyeing a proposal to boost energy transmission line development from Sen. John Hickenlooper, D-Colo., that would facilitate the buildout of an interregional power grid, according to a person familiar with that draft. Those two people were also granted anonymity to discuss the private negotiations. The White House has continued to argue that deficits can be reduced by ending tax breaks for wealthier households and some corporations, but McCarthy said he told the president as early as their February meeting that raising revenue from tax hikes was off the table. While Biden has ruled out, for now, invoking the 14th Amendment to raise the debt limit on his own, Democrats in the House announced they have all signed on to a legislative “discharge” process that would force a debt ceiling vote. But they need five Republicans to break with their party and tip the majority to set the plan forward. They are all but certain to claw back some $30 billion in unspent COVID-19 funds now that the pandemic emergency has officially been lifted. ___ Associated Press writers Chris Megerian, Josh Boak, Zeke Miller and Mary Clare Jalonick contributed to this report. Read More Ukraine war’s heaviest fight rages in east - follow live Charity boss speaks out over ‘traumatic’ encounter with royal aide US Park Police investigate attack on Australian journalists Biden releases new strategy to tackle rise in antisemitism, says 'hate will not prevail' On 3rd anniversary of George Floyd's death, Biden stops GOP-led effort to block DC police reform law

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