Anxiety is something most of us recognise — that flutter in your chest before a big decision, the tightness in your stomach when life feels uncertain. It’s your mind trying to protect you, even though it doesn’t always get the timing right. But when anxiety lingers, grows louder, or starts shaping your everyday choices, learning how to manage anxiety becomes essential. Otherwise, it can feel as though you’re moving through life with the brakes on.
Anxiety disorders show up in different forms. Some people feel a constant hum of worry in the background. Others experience sudden panic, or they avoid situations that feel overwhelming. You might notice restless nights, muscle tension, or a mind that won’t switch off, no matter how tired you are.
What matters most is this: you’re not alone, and anxiety is treatable. With small, consistent steps, you can reclaim your sense of steadiness.
Let’s explore seven approaches that genuinely help.
1. Practise deep breathing to calm your nervous system
Think about the last time your anxiety spiked. Your breath probably changed before anything else — faster, shallower, tighter. Deep breathing works like a quiet reset button for your body.
Here are a few gentle techniques:
- Diaphragmatic breathing
Place one hand on your chest and the other on your stomach. When you breathe in, let your stomach rise, like you’re filling a balloon. Exhale slowly. It’s soothing, almost like rocking your system back into a calm state.
- 4–7–8 breathing
Inhale for 4 seconds, hold for 7, exhale for 8. People often tell me it feels like “pressing pause” on spiralling thoughts.
- Box breathing
4 seconds in → 4 seconds hold → 4 seconds out → 4 seconds hold. Simple, structured, grounding.
Try these during moments of stress, or weave them into your daily routine.
2. Move your body regularly
One thing people often say after a walk or workout is, “I didn’t want to start… but I’m so glad I did.” Movement has that effect. It releases tension, clears mental fog, and boosts your mood in a way that feels almost immediate.
A few ideas:
- A brisk walk while listening to your favourite playlist
- Yoga or tai chi if your body is asking for something softer
Strength training to rebuild confidence and stability
The key is to choose something that feels good for you — not something “perfect,” just something possible. Even ten minutes counts.
3. Protect your sleep like it matters — because it does
Sleep and anxiety can become a frustrating cycle: anxiety makes it harder to sleep, and lack of sleep makes anxiety stronger. Many people describe it as lying in the dark while their mind scrolls faster than their phone.
Small shifts help:
- A predictable bedtime
- Dim lights in the evening
- Less scrolling before sleep
- A wind-down ritual — tea, stretching, or a few pages of a book
These tiny habits signal safety and help your mind settle.
4. Practise mindfulness to stay present
Mindfulness isn’t about emptying your mind. It’s about noticing what’s happening inside you with kindness. When you practise it, you create a little space between your thoughts and your reactions — like stepping out of a storm to stand under a sheltered doorway.
Mindfulness can be as simple as:
- Feeling your feet on the ground
- Noticing the taste of your morning tea
Bringing your attention back when your mind drifts (because it will)
Over time, this practice teaches your brain that it doesn’t have to chase every anxious story it creates.
5. Stay connected — anxiety hates companionship
There’s something powerful about telling someone, “I’m struggling,” and hearing, “I get it.” Connection helps soften anxiety’s edges. You don’t have to explain everything perfectly — you have to start the conversation.
Ways to reach out:
- Text a friend and say, “Can we talk? I could use a listening ear.”
- Join a support group where people truly understand the experience
- Spend time doing something light and enjoyable with someone you trust
Consider therapy for a safe, structured space to unpack your feelings
Sometimes, simply being around others — even sitting in a café — helps your nervous system feel less alone.
6. Write things down to release mental clutter
Journaling is like tidying up a messy room in your mind. The worries that feel tangled become clearer once they’re on paper.
A few ways to use journaling:
- Empty your mind before bed
- Question your anxious thoughts — “Is this true? Is this helpful?”
- Notice patterns (many people discover their anxiety peaks at predictable times)
- Make small, realistic plans to manage triggers
End with one or two things you’re grateful for
It doesn’t have to be perfect writing — just honest.
7. Support your body so your mind feels steadier
Your physical health shapes your mental health more than you might realise. When your body is nourished, rested, and balanced, you’re better equipped to handle stress.
Try focusing on:
- Eating consistently and choosing foods that make you feel energised
- Gentle daily movement
- Adequate sleep
- Reducing alcohol or substances that amplify anxiety
Restorative practices like stretching, breathing, or yoga
Think of it as giving your mind the best possible environment to heal.
The Bottom Line
Anxiety can feel heavy, but meaningful change often starts with small daily shifts. You don’t need to master all seven strategies at once — choose one that feels doable today.
Be patient with yourself. Healing isn’t linear, but every moment of calm you create is a step towards a steadier, more grounded version of you.
