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Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 57 (from laksa194)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa057.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical, ml_categories_json AS ml_categories_json, ml_types_json AS ml_types_json, ml_intent_types_json AS ml_intent_types_json, meta_language AS meta_language, attrs_author AS attrs_author, ifNull(toUnixTimestamp(attrs_publish_time), 0) AS attrs_publish_time, ifNull(toUnixTimestamp(attrs_original_publish_time), 0) AS attrs_original_publish_time, ifNull(attrs_is_republished, 0) AS attrs_is_republished, ifNull(attrs_nr_words, 0) AS attrs_nr_words, ifNull(attrs_boilerpipe_nr_words, 0) AS attrs_boilerpipe_nr_words, ifNull(body_ext_links_number, 0) AS body_ext_links_number, ifNull(body_int_links_number, 0) AS body_int_links_number, ifNull(meta_nofollow, 0) AS meta_nofollow, ifNull(meta_noarchive, 0) AS meta_noarchive, ifNull(props_was_rendered, 0) AS props_was_rendered, ifNull(src_redirect, \'\') AS src_redirect, ifNull(download_time_msec, 0) AS download_time_msec, ifNull(download_ttfb_msec, 0) AS download_ttfb_msec, ifNull(download_size, 0) AS download_size FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.aia.com/en/health-wellness/healthy-living/healthy-mind/Overcoming-anxiety\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.aia.com/en/health-wellness/healthy-living/healthy-mind/Overcoming-anxiety\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.aia.com\/en\/health-wellness\/healthy-living\/healthy-mind\/Overcoming-anxiety","crawl_time":1775724443,"first_indexed_time":1680172281,"http_code":200,"src_unparsed":"com,aia!www,\/en\/health-wellness\/healthy-living\/healthy-mind\/Overcoming-anxiety s443","src_root_hash":"12147882659978616457","history_drop_reason":null,"meta_title":"Overcoming anxiety: Three stories of recovery | AIA","meta_descriptions":["People have different ways of overcoming anxiety. Three people share effective coping strategies that helped their lives get back on track."],"attrs_boilerpipe_text":"Article\n30 January 2023\n4-minute read\nFeature\nMental health\nFeel Well\nHealthy Mind\nAnxiety\nThe World Health Organization reports that in 2020, the first year of COVID-19, the global prevalence of anxiety and depression increased by 25 per cent. (Credit: Shutterstock)\nSome of us experience feelings of anxiety when faced with challenging events. This natural response has steered us away from worry or danger. However, overcoming anxiety is a personal journey filled with trial and error.\nThankfully, there are several ways to win the battle. Three people living with anxiety shared how they learned to manage their mental symptoms and stop worrying.\nOvercoming anxiety one kilometre at a time\nAny physical activity, from running to dancing, improves mental wellness. (Credit: Shutterstock)\nJames Wee has always lived with anxiety and suffered bouts of\ndepression\nas a teenager.\n\"I've always been an anxious child, \" shares James, now 30. \"I was a high-achieving and extroverted kid, so it was easy to pretend that everything was fine, at least on the surface.\"\nAt age 21, James started cognitive behavioural therapy after a major anxiety attack. His therapist also suggested he take up an activity that he could do on his own, and that would get him outside.\nEvidence has shown that physical activity may help prevent or treat anxiety. A 2020 study from the book Physical Exercise for Human Health suggests brief periods of exercise can significantly help relieve feelings of uneasiness, thanks to a combination of psychological and biological factors.\nJames, who advocates a slow-and-steady-wins-the-race approach to overcome anxiety, chose running. He built his confidence slowly, planning short runs close to home and in the early hours of the day \"to avoid crowds\".\nToday, James is a personal trainer for endurance running. \"Change doesn't happen overnight, but it eventually happens if you persist and give yourself time. Things can get better.\"\nJournaling through anxiety\nJournaling allows you to process emotions and clarify thoughts, acting as a soothing balm for your mind and body. (Credit: Shutterstock)\n\"I've always struggled with feelings of loneliness and isolation, \" says Sarah Taylor, 45, diagnosed with a\nsocial anxiety disorder\nat 18.\nAs an only child, Sarah felt she had no one to talk to about her worries until she discovered her safe space – journaling.\n\"I could unload my troubled mind without feeling ashamed or judged for how I felt. Journaling gave me the freedom to fully express myself.\"\nJournal writing is a powerful and accessible self-care practice that helps you work through inner thoughts and difficult emotions. For example, starting or ending the day with a gratitude list can help\nrelieve anxiety and stress.\nWriting for 15 minutes three times a week may help increase feelings of wellbeing and reduce symptoms of depression in about one month, a 2018 study in the Journal of Medical Internet Research Mental Health suggests.\nIf you want to take it up a notch, list two or three things you are grateful for in every journaling session.\nBreathing through anxiety\nSelf-care can be as simple as taking mindful breaths, especially during anxious moments. (Credit: Shutterstock)\nEmma David, 55, has learned to relax with the help of yoga and breathing exercises, especially when she feels her anxiety rising.\n\"As a single parent of two, I was consumed with worries. Yoga and meditation taught me to quiet my mind on and off the mat.\"\nRelaxation techniques help release tension throughout the body and calm the restless mind. An analysis of 65 trials with young people in the International Journal of Mental Health Systems shows that yoga, mindful meditation and deep breathing can reduce anxiety.\nWhile in her 30s, Emma started practising Surya Namaskar, or Sun Salutation, and experimenting with meditation techniques. She followed step-by-step instructions she found in magazines and quickly fell in love with both disciplines. They have helped her reconnect with herself, ease her anxiety and feel empowered.\nEmma performs relaxation techniques for at least 10 to 20 minutes as part of her daily routine.\nOvercoming anxiety may require experimentation with different coping strategies. Seek a mental health professional if nothing seems to help. If you need inspiration or support, join \nthe\nAIA Vitality\ncommunity and access plenty of tools and resources, rewards and discounts to help you on your mental health journey.\nReferences:\nPhysical Exercise for Human Health. 2020. \nExercise and Anxiety.\n[online] \n[Accessed on 26 August 2022]\nDisclaimer:\nThis is general information only and is not intended as financial, medical, health, nutritional or other advice. You should obtain professional advice from a financial adviser, or medical or health practitioner in relation to your own personal circumstances.","attrs_markdown":"[![logo](https:\/\/www.aia.com\/content\/dam\/group-wise\/images\/system\/icons\/aia-logo-red.svg)](https:\/\/www.aia.com\/en)\n\n[Contact Us](https:\/\/www.aia.com\/en\/contact-us)\n\n![Toggle menu icon](https:\/\/www.aia.com\/etc.clientlibs\/aia-wise\/clientlibs\/clientlib-site\/resources\/images\/icons\/icon-toggler.svg)\n\n[![](https:\/\/www.aia.com\/content\/dam\/group-wise\/images\/system\/icons\/aia-logo-red.svg)](https:\/\/www.aia.com\/en)\n\n![search icon](https:\/\/www.aia.com\/etc.clientlibs\/aia-wise\/clientlibs\/clientlib-site\/resources\/images\/icons\/icon-search-dark.svg)\n\n![search icon](https:\/\/www.aia.com\/etc.clientlibs\/aia-wise\/clientlibs\/clientlib-site\/resources\/images\/icons\/icon-search-dark.svg)\n\n[![aia](https:\/\/www.aia.com\/etc.clientlibs\/aia-wise\/clientlibs\/clientlib-site\/resources\/images\/icons\/aia-logo-red.svg)](https:\/\/www.aia.com\/en\/health-wellness\/healthy-living\/healthy-mind\/Overcoming-anxiety)\n\n![close](https:\/\/www.aia.com\/etc.clientlibs\/aia-wise\/clientlibs\/clientlib-site\/resources\/images\/icons\/icon-close.svg)\n\n![search icon](https:\/\/www.aia.com\/etc.clientlibs\/aia-wise\/clientlibs\/clientlib-site\/resources\/images\/icons\/icon-search-dark.svg)\n\nRecent searches\n\n[Clear](https:\/\/www.aia.com\/en\/health-wellness\/healthy-living\/healthy-mind\/Overcoming-anxiety)\n\n![icon close](https:\/\/www.aia.com\/etc.clientlibs\/aia-wise\/clientlibs\/clientlib-site\/resources\/images\/icons\/icon-close.svg)\n\n- About Us  ![](https:\/\/www.aia.com\/etc.clientlibs\/aia-wise\/clientlibs\/clientlib-site\/resources\/images\/icons\/icon-nav-right-chevron.svg)\n  ![icon back](https:\/\/www.aia.com\/etc.clientlibs\/aia-wise\/clientlibs\/clientlib-site\/resources\/images\/icons\/icon-back-chevron-dark.svg)\n  \n  About Us\n  \n  ![icon close](https:\/\/www.aia.com\/etc.clientlibs\/aia-wise\/clientlibs\/clientlib-site\/resources\/images\/icons\/icon-close.svg)\n  \n  - 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[Home Back](https:\/\/www.aia.com\/en)\n2. [Healthy Living with AIA Back](https:\/\/www.aia.com\/en\/health-wellness\/healthy-living)\n\nArticle\n\n# Overcoming anxiety: Three stories of recovery\n#\n30 January 2023 ![dot](https:\/\/www.aia.com\/etc.clientlibs\/aia-wise\/clientlibs\/clientlib-site\/resources\/images\/icons\/icon-bullet-point-solid.svg) 4-minute read\n\nFeature Mental health Feel Well Healthy Mind Anxiety\n\n![Senior Asian man stares out the window with a pensive look](https:\/\/s7ap1.scene7.com\/is\/image\/aia\/shutterstock_2041199159?qlt=85&ts=1679556433776&dpr=off)\n\n###### The World Health Organization reports that in 2020, the first year of COVID-19, the global prevalence of anxiety and depression increased by 25 per cent. (Credit: Shutterstock)\nSome of us experience feelings of anxiety when faced with challenging events. This natural response has steered us away from worry or danger. However, overcoming anxiety is a personal journey filled with trial and error.\n\nThankfully, there are several ways to win the battle. Three people living with anxiety shared how they learned to manage their mental symptoms and stop worrying.\n## Overcoming anxiety one kilometre at a time\n![Young Asian man smiles as he runs outdoor](https:\/\/s7ap1.scene7.com\/is\/image\/aia\/shutterstock_1114221803?qlt=85&ts=1679556422757&dpr=off)\n\n###### Any physical activity, from running to dancing, improves mental wellness. (Credit: Shutterstock)\nJames Wee has always lived with anxiety and suffered bouts of\n\n[depression](https:\/\/www.aia.com\/en\/health-wellness\/healthy-living\/healthy-mind\/Depression-symptoms)\n\nas a teenager.\n\n\"I've always been an anxious child, \" shares James, now 30. \"I was a high-achieving and extroverted kid, so it was easy to pretend that everything was fine, at least on the surface.\"\n\nAt age 21, James started cognitive behavioural therapy after a major anxiety attack. His therapist also suggested he take up an activity that he could do on his own, and that would get him outside.\n\nEvidence has shown that physical activity may help prevent or treat anxiety. A 2020 study from the book Physical Exercise for Human Health suggests brief periods of exercise can significantly help relieve feelings of uneasiness, thanks to a combination of psychological and biological factors.\n\nJames, who advocates a slow-and-steady-wins-the-race approach to overcome anxiety, chose running. He built his confidence slowly, planning short runs close to home and in the early hours of the day \"to avoid crowds\".\n\nToday, James is a personal trainer for endurance running. \"Change doesn't happen overnight, but it eventually happens if you persist and give yourself time. Things can get better.\"\n## Journaling through anxiety\n![Young woman drinks coffee while writing in a notebook](https:\/\/s7ap1.scene7.com\/is\/image\/aia\/shutterstock_2002522166?qlt=85&ts=1679556434104&dpr=off)\n\n###### Journaling allows you to process emotions and clarify thoughts, acting as a soothing balm for your mind and body. (Credit: Shutterstock)\n\"I've always struggled with feelings of loneliness and isolation, \" says Sarah Taylor, 45, diagnosed with a\n\n[social anxiety disorder](https:\/\/www.aia.com\/en\/health-wellness\/healthy-living\/healthy-mind\/Social-anxiety-disorder)\n\nat 18.\n\nAs an only child, Sarah felt she had no one to talk to about her worries until she discovered her safe space – journaling.\n\n\"I could unload my troubled mind without feeling ashamed or judged for how I felt. Journaling gave me the freedom to fully express myself.\"\n\nJournal writing is a powerful and accessible self-care practice that helps you work through inner thoughts and difficult emotions. For example, starting or ending the day with a gratitude list can help\n\n[relieve anxiety and stress.](https:\/\/www.aia.com\/en\/health-wellness\/healthy-living\/healthy-mind\/Stress-relief)\n\nWriting for 15 minutes three times a week may help increase feelings of wellbeing and reduce symptoms of depression in about one month, a 2018 study in the Journal of Medical Internet Research Mental Health suggests.\n\nIf you want to take it up a notch, list two or three things you are grateful for in every journaling session.\n## Breathing through anxiety\n![A group of seniors practice breathing exercises outdoor](https:\/\/s7ap1.scene7.com\/is\/image\/aia\/shutterstock_381267658?qlt=85&ts=1679556426134&dpr=off)\n\n###### Self-care can be as simple as taking mindful breaths, especially during anxious moments. (Credit: Shutterstock)\nEmma David, 55, has learned to relax with the help of yoga and breathing exercises, especially when she feels her anxiety rising.\n\n\"As a single parent of two, I was consumed with worries. Yoga and meditation taught me to quiet my mind on and off the mat.\"\n\nRelaxation techniques help release tension throughout the body and calm the restless mind. An analysis of 65 trials with young people in the International Journal of Mental Health Systems shows that yoga, mindful meditation and deep breathing can reduce anxiety.\n\nWhile in her 30s, Emma started practising Surya Namaskar, or Sun Salutation, and experimenting with meditation techniques. She followed step-by-step instructions she found in magazines and quickly fell in love with both disciplines. They have helped her reconnect with herself, ease her anxiety and feel empowered.\n\nEmma performs relaxation techniques for at least 10 to 20 minutes as part of her daily routine.\n\nOvercoming anxiety may require experimentation with different coping strategies. Seek a mental health professional if nothing seems to help. If you need inspiration or support, join\n\nthe\n\n[AIA Vitality](https:\/\/www.aia.com\/en\/health-wellness\/vitality)\n\ncommunity and access plenty of tools and resources, rewards and discounts to help you on your mental health journey.\n\nReferences:\n\nWorld Health Organization. 2022. [*The COVID-19 pandemic triggers a 25% increase in the prevalence of anxiety and depression worldwide.*](https:\/\/www.who.int\/news\/item\/02-03-2022-covid-19-pandemic-triggers-25-increase-in-prevalence-of-anxiety-and-depression-worldwide) \\[online\\] \\[Accessed on 26 August 2022\\]\n\nPhysical Exercise for Human Health. 2020. [*Exercise and Anxiety.*](https:\/\/doi.org\/10.1007\/978-981-15-1792-1_23) \\[online\\] \\[Accessed on 26 August 2022\\]\n\nFrontiers in Psychiatry. 2021. [*Physical Activity Is Associated with Lower Long-Term Incidence of Anxiety in a Population-Based, Large-Scale Study.*](https:\/\/www.frontiersin.org\/articles\/10.3389\/fpsyt.2021.714014\/full) \\[online\\] \\[Accessed on 26 August 2022\\]\n\nAmerican Journal of Preventive Medicine. 2019. [*Physical Activity and Anxiety: A Systematic Review and Meta-analysis of Prospective Cohort Studies.*](https:\/\/www.ajpmonline.org\/article\/S0749-3797\\(19\\)30246-6\/fulltext) \\[online\\] \\[Accessed on 26 August 2022\\]\n\nJMIR Mental Health. 2018. [*Online Positive Affect Journaling in the Improvement of Mental Distress and Well-Being in General Medical Patients with Elevated Anxiety Symptoms: A Preliminary Randomized Controlled Trial.*](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6305886\/) \\[online\\] \\[Accessed on 26 August 2022\\]\n\nFMCH. Family Medicine and Community Health. 2022. [*Efficacy of journaling in the management of mental illness: a systematic review and meta-analysis*](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8935176\/) \\[online\\] \\[Accessed on 26 August 2022\\]\n\nJournal of Happiness Studies. 2020. [*Gratitude Interventions: Effective Self-help? A Meta-analysis of the Impact on Symptoms of Depression and Anxiety.*](https:\/\/link.springer.com\/article\/10.1007\/s10902-020-00236-6) \\[online\\] \\[Accessed on 26 August 2022\\]\n\nInternational Journal of Mental Health Systems.2022.[*Effectiveness of relaxation techniques 'as an active ingredient of psychological interventions to reduce distress, anxiety and depression in adolescents: a systematic review and meta-analysis.*](https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9238062\/) \\[online\\] \\[Accessed on 26 August 2022\\]\n***\n**Disclaimer:**\n\nThis is general information only and is not intended as financial, medical, health, nutritional or other advice. You should obtain professional advice from a financial adviser, or medical or health practitioner in relation to your own personal circumstances.\n\n### Related articles\n![Young smiling woman shakes the hand of another person]()\n\nARTICLE\n\n[How to recognise social anxiety disorder: Causes, symptoms and treatments](https:\/\/www.aia.com\/en\/health-wellness\/healthy-living\/healthy-mind\/Social-anxiety-disorder)   ![icon ARTICLE](https:\/\/www.aia.com\/etc.clientlibs\/aia-wise\/clientlibs\/clientlib-site\/resources\/images\/icons\/icon-read.svg) 7-minute read\n\n![Asian woman browses on her mobile phone while in bed.]()\n\nARTICLE\n\n[Seven ways sleep deprivation affects your daily life](https:\/\/www.aia.com\/en\/health-wellness\/healthy-living\/healthy-mind\/Effects-of-sleep-deprivation)   ![icon ARTICLE](https:\/\/www.aia.com\/etc.clientlibs\/aia-wise\/clientlibs\/clientlib-site\/resources\/images\/icons\/icon-read.svg) 5-minute read\n\n![Young woman with her arms crossed looks away from camera.]()\n\nARTICLE\n\n[Strategies for overcoming social anxiety](https:\/\/www.aia.com\/en\/health-wellness\/healthy-living\/healthy-mind\/Overcoming-social-anxiety)   ![icon ARTICLE](https:\/\/www.aia.com\/etc.clientlibs\/aia-wise\/clientlibs\/clientlib-site\/resources\/images\/icons\/icon-read.svg) 6-minute read\n\nAIA uses cookies to provide necessary website functionality, improve your experience, and analyze our traffic. By using our website, you agree to our [Cookie Policy](https:\/\/www.aia.com\/en\/cookie-policy) and [Privacy Statement](https:\/\/www.aia.com\/en\/privacy).\n\nAccept\n\nAbout AIA\n\n- [About Us](https:\/\/www.aia.com\/en\/about-aia\/overview)\n- [AIA One Billion](https:\/\/www.aia.com\/en\/about-aia\/aia-one-billion)\n- [Solutions to meet your needs](https:\/\/www.aia.com\/en\/about-aia\/solutions-to-meet-your-needs)\n- [Leadership team](https:\/\/www.aia.com\/en\/about-aia\/overview\/leadership-team)\n- [Corporate Social Responsibility](https:\/\/www.aia.com\/en\/about-aia\/csr)\n- [Sustainability](https:\/\/www.aia.com\/en\/sustainability\/overview)\n\n## Health & Wellness\n- [AIA Vitality](https:\/\/www.aia.com\/en\/health-wellness\/vitality)\n- [Healthy Living with AIA](https:\/\/www.aia.com\/en\/health-wellness\/healthy-living)\n\n## Careers\n- [Careers \\| AIA Group Limited](https:\/\/www.aia.com\/en\/careers\/overview)\n\n![AIA Group](https:\/\/www.aia.com\/content\/dam\/group-wise\/images\/system\/icons\/icon-footer-logo.svg)\n\n- Australia\n- Brunei\n- Mainland China\n- Cambodia\n- Hong Kong & Macau\n- India\n- Indonesia\n- Korea\n- Malaysia\n- Myanmar\n- New Zealand\n- Philippines\n- Singapore\n- Sri Lanka\n- Taiwan\n- Thailand\n- Vietnam\n\nAbout AIA\n\n- [About Us](https:\/\/www.aia.com\/en\/about-aia\/overview)\n- [AIA One Billion](https:\/\/www.aia.com\/en\/about-aia\/aia-one-billion)\n- [Solutions to meet your needs](https:\/\/www.aia.com\/en\/about-aia\/solutions-to-meet-your-needs)\n\n- [Leadership team](https:\/\/www.aia.com\/en\/about-aia\/overview\/leadership-team)\n- [Corporate Social Responsibility](https:\/\/www.aia.com\/en\/about-aia\/csr)\n- [Sustainability](https:\/\/www.aia.com\/en\/sustainability\/overview)\n\nHealth & Wellness\n\n- [AIA Vitality](https:\/\/www.aia.com\/en\/health-wellness\/vitality)\n- [Healthy Living with AIA](https:\/\/www.aia.com\/en\/health-wellness\/healthy-living)\n\nCareers\n\n- [Careers \\| AIA Group Limited](https:\/\/www.aia.com\/en\/careers\/overview)\n\nCopyright © 2024, AIA Group Limited and its subsidiaries. All rights reserved. \\|[Terms of use](https:\/\/www.aia.com\/en\/terms-of-use)\\|[Privacy Policy Statement](https:\/\/www.aia.com\/en\/privacy)\\|[Cookie policy](https:\/\/www.aia.com\/en\/cookie-policy)\\|[Sitemap](https:\/\/www.aia.com\/en\/sitemap)\\|[Report a Vulnerability](https:\/\/vdp.aia.com\/p\/Policy.html)\n\nCopyright © 2024, AIA Group Limited and its subsidiaries. All rights reserved.\n\n[Terms of use](https:\/\/www.aia.com\/en\/terms-of-use) \\| [Privacy Policy Statement](https:\/\/www.aia.com\/en\/privacy) \\| [Cookie policy](https:\/\/www.aia.com\/en\/cookie-policy) \\| [Sitemap](https:\/\/www.aia.com\/en\/sitemap) \\| [Report a Vulnerability](https:\/\/vdp.aia.com\/p\/Policy.html)\n\n[![social media icon](https:\/\/www.aia.com\/content\/dam\/group-wise\/images\/system\/icons\/icon-facebook-white.svg)](https:\/\/www.facebook.com\/AIA\/)\n\n[![social media icon](https:\/\/www.aia.com\/content\/dam\/group-wise\/images\/system\/icons\/white-instagram-icon-instagram-logo-instagram-instagram-icon-white-306x304.png)](https:\/\/www.instagram.com\/aia.group\/?next=%2F)\n\n[![social media icon](https:\/\/www.aia.com\/content\/dam\/group-wise\/images\/system\/icons\/icon-linkedin-white.svg)](https:\/\/www.linkedin.com\/company\/aia\/)\n\n[![social media icon](https:\/\/www.aia.com\/content\/dam\/group-wise\/images\/system\/icons\/icon-twitter-white.svg)](https:\/\/twitter.com\/AIAGroupLimited)","attrs_readable_markdown":"Article\n\n30 January 2023 ![dot](https:\/\/www.aia.com\/etc.clientlibs\/aia-wise\/clientlibs\/clientlib-site\/resources\/images\/icons\/icon-bullet-point-solid.svg) 4-minute read\n\nFeature Mental health Feel Well Healthy Mind Anxiety\n\nThe World Health Organization reports that in 2020, the first year of COVID-19, the global prevalence of anxiety and depression increased by 25 per cent. (Credit: Shutterstock)\n\nSome of us experience feelings of anxiety when faced with challenging events. This natural response has steered us away from worry or danger. However, overcoming anxiety is a personal journey filled with trial and error.\n\nThankfully, there are several ways to win the battle. Three people living with anxiety shared how they learned to manage their mental symptoms and stop worrying.\n\nOvercoming anxiety one kilometre at a time\n\nAny physical activity, from running to dancing, improves mental wellness. (Credit: Shutterstock)\n\nJames Wee has always lived with anxiety and suffered bouts of\n\n[depression](https:\/\/www.aia.com\/en\/health-wellness\/healthy-living\/healthy-mind\/Depression-symptoms)\n\nas a teenager.\n\n\"I've always been an anxious child, \" shares James, now 30. \"I was a high-achieving and extroverted kid, so it was easy to pretend that everything was fine, at least on the surface.\"\n\nAt age 21, James started cognitive behavioural therapy after a major anxiety attack. His therapist also suggested he take up an activity that he could do on his own, and that would get him outside.\n\nEvidence has shown that physical activity may help prevent or treat anxiety. A 2020 study from the book Physical Exercise for Human Health suggests brief periods of exercise can significantly help relieve feelings of uneasiness, thanks to a combination of psychological and biological factors.\n\nJames, who advocates a slow-and-steady-wins-the-race approach to overcome anxiety, chose running. He built his confidence slowly, planning short runs close to home and in the early hours of the day \"to avoid crowds\".\n\nToday, James is a personal trainer for endurance running. \"Change doesn't happen overnight, but it eventually happens if you persist and give yourself time. Things can get better.\"\n\nJournaling through anxiety\n\nJournaling allows you to process emotions and clarify thoughts, acting as a soothing balm for your mind and body. (Credit: Shutterstock)\n\n\"I've always struggled with feelings of loneliness and isolation, \" says Sarah Taylor, 45, diagnosed with a\n\n[social anxiety disorder](https:\/\/www.aia.com\/en\/health-wellness\/healthy-living\/healthy-mind\/Social-anxiety-disorder)\n\nat 18.\n\nAs an only child, Sarah felt she had no one to talk to about her worries until she discovered her safe space – journaling.\n\n\"I could unload my troubled mind without feeling ashamed or judged for how I felt. Journaling gave me the freedom to fully express myself.\"\n\nJournal writing is a powerful and accessible self-care practice that helps you work through inner thoughts and difficult emotions. For example, starting or ending the day with a gratitude list can help\n\n[relieve anxiety and stress.](https:\/\/www.aia.com\/en\/health-wellness\/healthy-living\/healthy-mind\/Stress-relief)\n\nWriting for 15 minutes three times a week may help increase feelings of wellbeing and reduce symptoms of depression in about one month, a 2018 study in the Journal of Medical Internet Research Mental Health suggests.\n\nIf you want to take it up a notch, list two or three things you are grateful for in every journaling session.\n\nBreathing through anxiety\n\nSelf-care can be as simple as taking mindful breaths, especially during anxious moments. (Credit: Shutterstock)\n\nEmma David, 55, has learned to relax with the help of yoga and breathing exercises, especially when she feels her anxiety rising.\n\n\"As a single parent of two, I was consumed with worries. Yoga and meditation taught me to quiet my mind on and off the mat.\"\n\nRelaxation techniques help release tension throughout the body and calm the restless mind. An analysis of 65 trials with young people in the International Journal of Mental Health Systems shows that yoga, mindful meditation and deep breathing can reduce anxiety.\n\nWhile in her 30s, Emma started practising Surya Namaskar, or Sun Salutation, and experimenting with meditation techniques. She followed step-by-step instructions she found in magazines and quickly fell in love with both disciplines. They have helped her reconnect with herself, ease her anxiety and feel empowered.\n\nEmma performs relaxation techniques for at least 10 to 20 minutes as part of her daily routine.\n\nOvercoming anxiety may require experimentation with different coping strategies. Seek a mental health professional if nothing seems to help. If you need inspiration or support, join the [AIA Vitality](https:\/\/www.aia.com\/en\/health-wellness\/vitality) community and access plenty of tools and resources, rewards and discounts to help you on your mental health journey.\n\nReferences:\n\nPhysical Exercise for Human Health. 2020. [*Exercise and Anxiety.*](https:\/\/doi.org\/10.1007\/978-981-15-1792-1_23) \\[online\\] \\[Accessed on 26 August 2022\\]\n\n**Disclaimer:**\n\nThis is general information only and is not intended as financial, medical, health, nutritional or other advice. You should obtain professional advice from a financial adviser, or medical or health practitioner in relation to your own personal circumstances.","meta_canonical":null,"ml_categories_json":"{\"\/Health\":994,\"\/Health\/Mental_Health\":993,\"\/Health\/Mental_Health\/Anxiety_and_Stress\":985}","ml_types_json":"{\"\/Article\":991,\"\/Article\/Story\":982}","ml_intent_types_json":"{\"Informational\":999}","meta_language":"en","attrs_author":null,"attrs_publish_time":0,"attrs_original_publish_time":1680172281,"attrs_is_republished":0,"attrs_nr_words":"1404","attrs_boilerpipe_nr_words":"768","body_ext_links_number":29,"body_int_links_number":66,"meta_nofollow":0,"meta_noarchive":0,"props_was_rendered":0,"src_redirect":"","download_time_msec":3489,"download_ttfb_msec":3479,"download_size":41804}

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Article 30 January 2023 4-minute read Feature Mental health Feel Well Healthy Mind Anxiety The World Health Organization reports that in 2020, the first year of COVID-19, the global prevalence of anxiety and depression increased by 25 per cent. (Credit: Shutterstock) Some of us experience feelings of anxiety when faced with challenging events. This natural response has steered us away from worry or danger. However, overcoming anxiety is a personal journey filled with trial and error. Thankfully, there are several ways to win the battle. Three people living with anxiety shared how they learned to manage their mental symptoms and stop worrying. Overcoming anxiety one kilometre at a time Any physical activity, from running to dancing, improves mental wellness. (Credit: Shutterstock) James Wee has always lived with anxiety and suffered bouts of depression as a teenager. "I've always been an anxious child, " shares James, now 30. "I was a high-achieving and extroverted kid, so it was easy to pretend that everything was fine, at least on the surface." At age 21, James started cognitive behavioural therapy after a major anxiety attack. His therapist also suggested he take up an activity that he could do on his own, and that would get him outside. Evidence has shown that physical activity may help prevent or treat anxiety. A 2020 study from the book Physical Exercise for Human Health suggests brief periods of exercise can significantly help relieve feelings of uneasiness, thanks to a combination of psychological and biological factors. James, who advocates a slow-and-steady-wins-the-race approach to overcome anxiety, chose running. He built his confidence slowly, planning short runs close to home and in the early hours of the day "to avoid crowds". Today, James is a personal trainer for endurance running. "Change doesn't happen overnight, but it eventually happens if you persist and give yourself time. Things can get better." Journaling through anxiety Journaling allows you to process emotions and clarify thoughts, acting as a soothing balm for your mind and body. (Credit: Shutterstock) "I've always struggled with feelings of loneliness and isolation, " says Sarah Taylor, 45, diagnosed with a social anxiety disorder at 18. As an only child, Sarah felt she had no one to talk to about her worries until she discovered her safe space – journaling. "I could unload my troubled mind without feeling ashamed or judged for how I felt. Journaling gave me the freedom to fully express myself." Journal writing is a powerful and accessible self-care practice that helps you work through inner thoughts and difficult emotions. For example, starting or ending the day with a gratitude list can help relieve anxiety and stress. Writing for 15 minutes three times a week may help increase feelings of wellbeing and reduce symptoms of depression in about one month, a 2018 study in the Journal of Medical Internet Research Mental Health suggests. If you want to take it up a notch, list two or three things you are grateful for in every journaling session. Breathing through anxiety Self-care can be as simple as taking mindful breaths, especially during anxious moments. (Credit: Shutterstock) Emma David, 55, has learned to relax with the help of yoga and breathing exercises, especially when she feels her anxiety rising. "As a single parent of two, I was consumed with worries. Yoga and meditation taught me to quiet my mind on and off the mat." Relaxation techniques help release tension throughout the body and calm the restless mind. An analysis of 65 trials with young people in the International Journal of Mental Health Systems shows that yoga, mindful meditation and deep breathing can reduce anxiety. While in her 30s, Emma started practising Surya Namaskar, or Sun Salutation, and experimenting with meditation techniques. She followed step-by-step instructions she found in magazines and quickly fell in love with both disciplines. They have helped her reconnect with herself, ease her anxiety and feel empowered. Emma performs relaxation techniques for at least 10 to 20 minutes as part of her daily routine. Overcoming anxiety may require experimentation with different coping strategies. Seek a mental health professional if nothing seems to help. If you need inspiration or support, join the AIA Vitality community and access plenty of tools and resources, rewards and discounts to help you on your mental health journey. References: Physical Exercise for Human Health. 2020. Exercise and Anxiety. [online] [Accessed on 26 August 2022] Disclaimer: This is general information only and is not intended as financial, medical, health, nutritional or other advice. You should obtain professional advice from a financial adviser, or medical or health practitioner in relation to your own personal circumstances.

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[Home Back](https://www.aia.com/en) 2. [Healthy Living with AIA Back](https://www.aia.com/en/health-wellness/healthy-living) Article # Overcoming anxiety: Three stories of recovery # 30 January 2023 ![dot](https://www.aia.com/etc.clientlibs/aia-wise/clientlibs/clientlib-site/resources/images/icons/icon-bullet-point-solid.svg) 4-minute read Feature Mental health Feel Well Healthy Mind Anxiety ![Senior Asian man stares out the window with a pensive look](https://s7ap1.scene7.com/is/image/aia/shutterstock_2041199159?qlt=85&ts=1679556433776&dpr=off) ###### The World Health Organization reports that in 2020, the first year of COVID-19, the global prevalence of anxiety and depression increased by 25 per cent. (Credit: Shutterstock) Some of us experience feelings of anxiety when faced with challenging events. This natural response has steered us away from worry or danger. However, overcoming anxiety is a personal journey filled with trial and error. Thankfully, there are several ways to win the battle. Three people living with anxiety shared how they learned to manage their mental symptoms and stop worrying. ## Overcoming anxiety one kilometre at a time ![Young Asian man smiles as he runs outdoor](https://s7ap1.scene7.com/is/image/aia/shutterstock_1114221803?qlt=85&ts=1679556422757&dpr=off) ###### Any physical activity, from running to dancing, improves mental wellness. (Credit: Shutterstock) James Wee has always lived with anxiety and suffered bouts of [depression](https://www.aia.com/en/health-wellness/healthy-living/healthy-mind/Depression-symptoms) as a teenager. "I've always been an anxious child, " shares James, now 30. "I was a high-achieving and extroverted kid, so it was easy to pretend that everything was fine, at least on the surface." At age 21, James started cognitive behavioural therapy after a major anxiety attack. His therapist also suggested he take up an activity that he could do on his own, and that would get him outside. Evidence has shown that physical activity may help prevent or treat anxiety. A 2020 study from the book Physical Exercise for Human Health suggests brief periods of exercise can significantly help relieve feelings of uneasiness, thanks to a combination of psychological and biological factors. James, who advocates a slow-and-steady-wins-the-race approach to overcome anxiety, chose running. He built his confidence slowly, planning short runs close to home and in the early hours of the day "to avoid crowds". Today, James is a personal trainer for endurance running. "Change doesn't happen overnight, but it eventually happens if you persist and give yourself time. Things can get better." ## Journaling through anxiety ![Young woman drinks coffee while writing in a notebook](https://s7ap1.scene7.com/is/image/aia/shutterstock_2002522166?qlt=85&ts=1679556434104&dpr=off) ###### Journaling allows you to process emotions and clarify thoughts, acting as a soothing balm for your mind and body. (Credit: Shutterstock) "I've always struggled with feelings of loneliness and isolation, " says Sarah Taylor, 45, diagnosed with a [social anxiety disorder](https://www.aia.com/en/health-wellness/healthy-living/healthy-mind/Social-anxiety-disorder) at 18. As an only child, Sarah felt she had no one to talk to about her worries until she discovered her safe space – journaling. "I could unload my troubled mind without feeling ashamed or judged for how I felt. Journaling gave me the freedom to fully express myself." Journal writing is a powerful and accessible self-care practice that helps you work through inner thoughts and difficult emotions. For example, starting or ending the day with a gratitude list can help [relieve anxiety and stress.](https://www.aia.com/en/health-wellness/healthy-living/healthy-mind/Stress-relief) Writing for 15 minutes three times a week may help increase feelings of wellbeing and reduce symptoms of depression in about one month, a 2018 study in the Journal of Medical Internet Research Mental Health suggests. If you want to take it up a notch, list two or three things you are grateful for in every journaling session. ## Breathing through anxiety ![A group of seniors practice breathing exercises outdoor](https://s7ap1.scene7.com/is/image/aia/shutterstock_381267658?qlt=85&ts=1679556426134&dpr=off) ###### Self-care can be as simple as taking mindful breaths, especially during anxious moments. (Credit: Shutterstock) Emma David, 55, has learned to relax with the help of yoga and breathing exercises, especially when she feels her anxiety rising. "As a single parent of two, I was consumed with worries. Yoga and meditation taught me to quiet my mind on and off the mat." Relaxation techniques help release tension throughout the body and calm the restless mind. An analysis of 65 trials with young people in the International Journal of Mental Health Systems shows that yoga, mindful meditation and deep breathing can reduce anxiety. While in her 30s, Emma started practising Surya Namaskar, or Sun Salutation, and experimenting with meditation techniques. She followed step-by-step instructions she found in magazines and quickly fell in love with both disciplines. They have helped her reconnect with herself, ease her anxiety and feel empowered. Emma performs relaxation techniques for at least 10 to 20 minutes as part of her daily routine. Overcoming anxiety may require experimentation with different coping strategies. Seek a mental health professional if nothing seems to help. If you need inspiration or support, join the [AIA Vitality](https://www.aia.com/en/health-wellness/vitality) community and access plenty of tools and resources, rewards and discounts to help you on your mental health journey. References: World Health Organization. 2022. [*The COVID-19 pandemic triggers a 25% increase in the prevalence of anxiety and depression worldwide.*](https://www.who.int/news/item/02-03-2022-covid-19-pandemic-triggers-25-increase-in-prevalence-of-anxiety-and-depression-worldwide) \[online\] \[Accessed on 26 August 2022\] Physical Exercise for Human Health. 2020. [*Exercise and Anxiety.*](https://doi.org/10.1007/978-981-15-1792-1_23) \[online\] \[Accessed on 26 August 2022\] Frontiers in Psychiatry. 2021. [*Physical Activity Is Associated with Lower Long-Term Incidence of Anxiety in a Population-Based, Large-Scale Study.*](https://www.frontiersin.org/articles/10.3389/fpsyt.2021.714014/full) \[online\] \[Accessed on 26 August 2022\] American Journal of Preventive Medicine. 2019. [*Physical Activity and Anxiety: A Systematic Review and Meta-analysis of Prospective Cohort Studies.*](https://www.ajpmonline.org/article/S0749-3797\(19\)30246-6/fulltext) \[online\] \[Accessed on 26 August 2022\] JMIR Mental Health. 2018. [*Online Positive Affect Journaling in the Improvement of Mental Distress and Well-Being in General Medical Patients with Elevated Anxiety Symptoms: A Preliminary Randomized Controlled Trial.*](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6305886/) \[online\] \[Accessed on 26 August 2022\] FMCH. Family Medicine and Community Health. 2022. [*Efficacy of journaling in the management of mental illness: a systematic review and meta-analysis*](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8935176/) \[online\] \[Accessed on 26 August 2022\] Journal of Happiness Studies. 2020. [*Gratitude Interventions: Effective Self-help? A Meta-analysis of the Impact on Symptoms of Depression and Anxiety.*](https://link.springer.com/article/10.1007/s10902-020-00236-6) \[online\] \[Accessed on 26 August 2022\] International Journal of Mental Health Systems.2022.[*Effectiveness of relaxation techniques 'as an active ingredient of psychological interventions to reduce distress, anxiety and depression in adolescents: a systematic review and meta-analysis.*](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9238062/) \[online\] \[Accessed on 26 August 2022\] *** **Disclaimer:** This is general information only and is not intended as financial, medical, health, nutritional or other advice. You should obtain professional advice from a financial adviser, or medical or health practitioner in relation to your own personal circumstances. ### Related articles ![Young smiling woman shakes the hand of another person]() ARTICLE [How to recognise social anxiety disorder: Causes, symptoms and treatments](https://www.aia.com/en/health-wellness/healthy-living/healthy-mind/Social-anxiety-disorder) ![icon ARTICLE](https://www.aia.com/etc.clientlibs/aia-wise/clientlibs/clientlib-site/resources/images/icons/icon-read.svg) 7-minute read ![Asian woman browses on her mobile phone while in bed.]() ARTICLE [Seven ways sleep deprivation affects your daily life](https://www.aia.com/en/health-wellness/healthy-living/healthy-mind/Effects-of-sleep-deprivation) ![icon ARTICLE](https://www.aia.com/etc.clientlibs/aia-wise/clientlibs/clientlib-site/resources/images/icons/icon-read.svg) 5-minute read ![Young woman with her arms crossed looks away from camera.]() ARTICLE [Strategies for overcoming social anxiety](https://www.aia.com/en/health-wellness/healthy-living/healthy-mind/Overcoming-social-anxiety) ![icon ARTICLE](https://www.aia.com/etc.clientlibs/aia-wise/clientlibs/clientlib-site/resources/images/icons/icon-read.svg) 6-minute read AIA uses cookies to provide necessary website functionality, improve your experience, and analyze our traffic. 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Article 30 January 2023 ![dot](https://www.aia.com/etc.clientlibs/aia-wise/clientlibs/clientlib-site/resources/images/icons/icon-bullet-point-solid.svg) 4-minute read Feature Mental health Feel Well Healthy Mind Anxiety The World Health Organization reports that in 2020, the first year of COVID-19, the global prevalence of anxiety and depression increased by 25 per cent. (Credit: Shutterstock) Some of us experience feelings of anxiety when faced with challenging events. This natural response has steered us away from worry or danger. However, overcoming anxiety is a personal journey filled with trial and error. Thankfully, there are several ways to win the battle. Three people living with anxiety shared how they learned to manage their mental symptoms and stop worrying. Overcoming anxiety one kilometre at a time Any physical activity, from running to dancing, improves mental wellness. (Credit: Shutterstock) James Wee has always lived with anxiety and suffered bouts of [depression](https://www.aia.com/en/health-wellness/healthy-living/healthy-mind/Depression-symptoms) as a teenager. "I've always been an anxious child, " shares James, now 30. "I was a high-achieving and extroverted kid, so it was easy to pretend that everything was fine, at least on the surface." At age 21, James started cognitive behavioural therapy after a major anxiety attack. His therapist also suggested he take up an activity that he could do on his own, and that would get him outside. Evidence has shown that physical activity may help prevent or treat anxiety. A 2020 study from the book Physical Exercise for Human Health suggests brief periods of exercise can significantly help relieve feelings of uneasiness, thanks to a combination of psychological and biological factors. James, who advocates a slow-and-steady-wins-the-race approach to overcome anxiety, chose running. He built his confidence slowly, planning short runs close to home and in the early hours of the day "to avoid crowds". Today, James is a personal trainer for endurance running. "Change doesn't happen overnight, but it eventually happens if you persist and give yourself time. Things can get better." Journaling through anxiety Journaling allows you to process emotions and clarify thoughts, acting as a soothing balm for your mind and body. (Credit: Shutterstock) "I've always struggled with feelings of loneliness and isolation, " says Sarah Taylor, 45, diagnosed with a [social anxiety disorder](https://www.aia.com/en/health-wellness/healthy-living/healthy-mind/Social-anxiety-disorder) at 18. As an only child, Sarah felt she had no one to talk to about her worries until she discovered her safe space – journaling. "I could unload my troubled mind without feeling ashamed or judged for how I felt. Journaling gave me the freedom to fully express myself." Journal writing is a powerful and accessible self-care practice that helps you work through inner thoughts and difficult emotions. For example, starting or ending the day with a gratitude list can help [relieve anxiety and stress.](https://www.aia.com/en/health-wellness/healthy-living/healthy-mind/Stress-relief) Writing for 15 minutes three times a week may help increase feelings of wellbeing and reduce symptoms of depression in about one month, a 2018 study in the Journal of Medical Internet Research Mental Health suggests. If you want to take it up a notch, list two or three things you are grateful for in every journaling session. Breathing through anxiety Self-care can be as simple as taking mindful breaths, especially during anxious moments. (Credit: Shutterstock) Emma David, 55, has learned to relax with the help of yoga and breathing exercises, especially when she feels her anxiety rising. "As a single parent of two, I was consumed with worries. Yoga and meditation taught me to quiet my mind on and off the mat." Relaxation techniques help release tension throughout the body and calm the restless mind. An analysis of 65 trials with young people in the International Journal of Mental Health Systems shows that yoga, mindful meditation and deep breathing can reduce anxiety. While in her 30s, Emma started practising Surya Namaskar, or Sun Salutation, and experimenting with meditation techniques. She followed step-by-step instructions she found in magazines and quickly fell in love with both disciplines. They have helped her reconnect with herself, ease her anxiety and feel empowered. Emma performs relaxation techniques for at least 10 to 20 minutes as part of her daily routine. Overcoming anxiety may require experimentation with different coping strategies. Seek a mental health professional if nothing seems to help. If you need inspiration or support, join the [AIA Vitality](https://www.aia.com/en/health-wellness/vitality) community and access plenty of tools and resources, rewards and discounts to help you on your mental health journey. References: Physical Exercise for Human Health. 2020. [*Exercise and Anxiety.*](https://doi.org/10.1007/978-981-15-1792-1_23) \[online\] \[Accessed on 26 August 2022\] **Disclaimer:** This is general information only and is not intended as financial, medical, health, nutritional or other advice. You should obtain professional advice from a financial adviser, or medical or health practitioner in relation to your own personal circumstances.

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