Everyone feels anxious sometimes: before an exam, a job interview or a difficult conversation. That kind of anxiety is a normal, even helpful, response to challenges. But when worry becomes constant, overwhelming or starts to interfere with daily life, it can be exhausting. This guide explains what anxiety is and shares 15 practical, evidence-informed strategies to help you manage it.
This article is for general information only and is not a substitute for professional diagnosis or treatment. If anxiety is affecting your daily life, please speak to a doctor or mental health professional. If you're in crisis, contact emergency services or a crisis helpline immediately.
What Is Anxiety?
Anxiety is your body's natural response to perceived threat or uncertainty. It involves both thoughts (worry, "what if?") and physical sensations. It becomes a problem when it is:
- intense or out of proportion to the situation,
- long-lasting,
- hard to control,
- causing you to avoid places, people or activities,
- affecting work, relationships or sleep.
Anxiety disorders, such as generalised anxiety disorder, panic disorder and social anxiety, are common and treatable.
Common Symptoms of Anxiety
Physical
- racing heart or palpitations,
- shortness of breath,
- tight chest,
- sweating or trembling,
- stomach upset or nausea,
- headaches and muscle tension,
- trouble sleeping.
Psychological
- constant worry or dread,
- difficulty concentrating,
- irritability,
- feeling on edge or restless,
- fear of losing control,
- overthinking and replaying situations.
15 Strategies to Manage Anxiety
1. Slow Your Breathing
Anxiety often causes quick, shallow breathing. Try breathing in through your nose for four seconds and out slowly through your mouth for six seconds. Longer exhales help calm the nervous system.
2. Use Grounding Techniques
The 5-4-3-2-1 method brings attention back to the present: name five things you can see, four you can touch, three you can hear, two you can smell and one you can taste.
3. Name the Feeling
Saying "I'm feeling anxious right now" can reduce its intensity. Recognising anxiety as a feeling, not a fact, creates a little distance.
4. Challenge Anxious Thoughts
Ask yourself:
- What evidence supports this worry? What evidence goes against it?
- What's the most likely outcome?
- What would I tell a friend in this situation?
- If the worst happened, how would I cope?
This approach comes from cognitive behavioural therapy (CBT), one of the most effective treatments for anxiety.
5. Schedule "Worry Time"
Set aside 15 minutes a day to write down worries. When anxious thoughts appear at other times, note them and postpone them until worry time. This can reduce how much worry takes over your day.
6. Face Fears Gradually
Avoidance makes anxiety stronger over time. Gradually and gently facing feared situations, starting with easier steps, helps your brain learn they're manageable.
7. Move Your Body
Exercise reduces stress hormones and releases mood-boosting chemicals. Walking, running, swimming, dancing or yoga all help. See the benefits of walking.
8. Prioritise Sleep
Poor sleep makes anxiety worse, and anxiety disrupts sleep. Build a calming bedtime routine. Our guide on how to sleep better has practical tips.
9. Reduce Caffeine
Caffeine can mimic and intensify anxiety symptoms like a racing heart and jitteriness. Try reducing coffee, energy drinks and strong tea, especially after midday.
10. Limit Alcohol
Alcohol may seem to relax you, but it often increases anxiety the next day and disrupts sleep.
11. Practise Mindfulness and Meditation
Mindfulness helps you observe thoughts without getting caught up in them. Start with five minutes a day. Our meditation for beginners guide shows you how.
12. Stay Connected
Talking to trusted friends or family can ease anxiety and provide perspective. Isolation tends to make worry worse.
13. Limit News and Social Media
Constant exposure to negative news or comparison online can fuel anxiety. Set limits and turn off non-essential notifications. See our tips to reduce screen time.
14. Eat Regular Meals
Blood sugar dips can cause shakiness and irritability that feel like anxiety. Regular, balanced meals help keep energy stable.
15. Be Kind to Yourself
Anxiety is not a personal failing. Speak to yourself as you would to a friend. Progress isn't always linear, and difficult days are part of recovery.
What to Do During a Panic Attack
Panic attacks can be very frightening, with a pounding heart, breathlessness and a feeling of losing control. They typically peak within minutes and pass. To cope:
- remind yourself that it's a panic attack and it will pass,
- focus on slow breathing with long exhales,
- ground yourself using your senses,
- stay where you are if safe, rather than fleeing,
- afterwards, rest and be gentle with yourself.
If you have chest pain or are unsure whether symptoms are due to panic or a physical problem, seek urgent medical help.
Managing Anxiety at Work
- Break large tasks into small steps.
- Plan your day to reduce uncertainty.
- Take regular breaks and step outside.
- Speak to your manager about reasonable adjustments if needed.
- Prepare thoroughly for stressful events like presentations.
Our guide on how to reduce stress has more workplace tips.
When to Seek Professional Help
Contact a doctor or mental health professional if:
- anxiety lasts for weeks or keeps returning,
- it stops you doing things you need or want to do,
- you have frequent panic attacks,
- you're using alcohol or drugs to cope,
- you feel low or hopeless.
Effective treatments include talking therapies such as CBT, and sometimes medication. Many people fully recover or learn to manage anxiety well.
Final Thoughts
Anxiety is common and manageable. Practical strategies like slow breathing, grounding, challenging anxious thoughts, regular exercise, good sleep and staying connected can make a real difference. If anxiety is affecting your life, reaching out for professional support is a strong and positive step. Explore more support in our mental health section.
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