Anxiety is a common human experience. In small doses, it can help us prepare, stay alert, or focus on challenges. But when anxiety becomes overwhelming or constant, it can affect sleep, concentration, relationships, and overall wellbeing.
This brief offers practical tools for managing anxiety day-to-day, along with guidance on when to seek further support.
Recognising Anxiety
Everyone experiences anxiety differently, but common signs include:
- Persistent worry or racing thoughts
- Feeling tense, restless, or unable to relax
- Difficulty concentrating or sleeping
- Physical symptoms such as rapid heartbeat, sweating, or digestive upset
- Avoiding situations that may trigger anxious feelings
Noticing these signs early can help you take steps before anxiety escalates.
Practical Coping Strategies
1. Focus on Breathing
Simple breathing techniques can calm the body’s stress response. Try breathing in slowly for 4 seconds, holding for 7, and exhaling for 8. Repeat several times.
2. Stay Grounded in the Present
Use grounding exercises such as the “5-4-3-2-1” method: identify five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
3. Keep Moving
Physical activity helps release tension and boosts mood. Even a short walk, stretching, or light exercise can ease anxiety.
4. Look After Your Body
- Prioritise good sleep routines
- Limit caffeine and alcohol
- Eat balanced meals
- Stay hydrated
5. Challenge Anxious Thoughts
Ask yourself: “Is this thought fact or fear?” or “What advice would I give a friend in this situation?” Writing thoughts down can also help put them into perspective.
6. Maintain Structure
A daily routine can create stability. Schedule time for both responsibilities and activities you enjoy.
7. Connect with Others
Talking to trusted friends, family, or colleagues can provide reassurance and reduce feelings of isolation.
When to Seek Extra Support
If anxiety feels overwhelming, persistent, or is affecting daily life, professional help may be needed. Talking therapies such as Cognitive Behavioural Therapy (CBT), structured counselling, or other interventions can be highly effective.
Remember
Coping with anxiety isn’t about eliminating it completely—it’s about learning strategies to manage it so that it doesn’t control your life. By combining self-care techniques, healthy routines, and support when needed, you can build resilience and improve your wellbeing.
