If you’re looking for ways to manage anxiety, there are practical strategies you can try right now. From mindfulness to connecting with others, these can help you feel more in control and supported.

Understanding anxiety

Anxiety is a common experience, but it doesn’t have to take over your life. There are proven ways to manage anxious feelings and build resilience.

Quick relief techniques

• Deep breathing: Try box breathing—inhale for 4, hold for 4, exhale for 4, hold for 4.
• Grounding exercises: Notice five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
• Move your body: Even a short walk can help.
• Connect with someone you trust: Talking can make a real difference.
  
  

Everyday strategies for managing anxiety

Practice mindfulness meditation

Focus on the present moment. Mindfulness can help reduce stress and anxious thoughts.

Exercise regularly

Physical activity releases endorphins, which boost your mood and lower anxiety. Aim for 30 minutes a day. Anything from light walking and yoga, to swimming or cycling can make a difference.

Use deep breathing techniques

Breathing exercises calm your mind and body. Try different methods to see what works for you.

Apply cognitive-behavioral techniques

Challenge negative thoughts and reframe them with more balanced perspectives. Cognitive-behavioral therapy (CBT) can help with this. Learn more about CBT here.

Take breaks to avoid burnout

Techniques like the Pomodoro method, where you work for 25 minutes, then take a 5-minute break, can help to prevent overwhelm at work.

Practice gratitude

Keep a gratitude journal. Writing down things you’re thankful for each day can shift your mindset.

Maintain a balanced diet

Foods that are rich in omega-3 fatty acids as well as leafy greens and whole grains are great for your wellbeing. When feeling anxious, it might be best to avoid too much caffeine and sugar.

Prioritise sleep hygiene

Set a consistent sleep routine and avoid screens before bed to improve your sleep quality.

Set boundaries at work

Learn to say “no” when you need to, prioritise your tasks, and avoid multitasking to reduce stress.

Connect with others

Social support is vital. Talk to friends, family, or a therapist about how you’re feeling. You can find more advice on supporting your mental health.

When to seek more support

If anxiety is affecting your daily life, you’re not alone. Rethink Mental Illness offers information, advice, and support. Visit our anxiety information page for more.