Struggling with anxiety? Here are the best, expert-backed tips to help you feel calmer and more in control, right now and every day.

Quick ways to ease anxiety

• Try box breathing: Breathe in for 4 seconds, hold for 4, breathe out for 4, hold for 4. Repeat a few times.
• Ground yourself: 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 clear your mind.
• Talk to someone you trust: Sharing how you feel can make a real difference. If you need support, visit our support and advice pages.

Everyday habits for managing anxiety

• Practice mindfulness: Focus on the present moment to help reduce stress.
• Exercise regularly: Aim for 30 minutes a day to boost your mood and lower anxiety.
• Use deep breathing: Find a breathing technique that works for you.
• Challenge negative thoughts: Try to reframe them with more balanced perspectives. Our anxiety information page has more tips.
• Take regular breaks: Use methods like the Pomodoro technique (work for 25 minutes, then take a 5-minute break) to avoid feeling overwhelmed.
• Keep a gratitude journal: Write down things you’re thankful for each day.
• Eat well: Choose foods rich in omega-3, leafy greens, and whole grains. Try to limit caffeine and sugar.
• Prioritise sleep: Set a regular bedtime and avoid screens before bed.
• Set boundaries at work: Learn to say “no” when you need to, and avoid multitasking.
• Stay connected: Social support is vital. Talk to friends, family, or a therapist. Find out more about peer support.

When to seek more support

If anxiety is making daily life hard, you’re not alone. It’s okay to ask for help. Consider reaching out to a mental health professional or explore our find support section for more options.