Simple Strategies for Managing Anxiety

We all experience anxiety from time to time, whether it’s stress from work, issues within your relationship, or the uncertainties of life; the feelings of anxiety can be overwhelming. However, there are practical strategies to help manage and find a sense of calm when things get too intense. Here are a few simple ways you can start to take control:

Deep Breathing

One of the quickest ways to calm anxiety is by focusing on your breath and being in the here and now. Deep breathing can help reduce anxiety due to its ability to trigger the body’s relaxation response. Try inhaling deeply for a count of four, holding your breath for four counts, and exhaling slowly for a count of six. Repeat this for a few minutes, and you'll start to feel your body relax.

Get Moving

Exercise isn't just beneficial for your physical health—it also enhances your mental well-being. Physical activity releases endorphins, which can naturally boost your mood. Whether you're taking a walk, doing yoga, or dancing to your favourite tunes in the living room, moving your body can help ease anxiety.

Mindfulness and Meditation

Mindfulness techniques, like meditation, help you stay grounded in the present moment. By focusing on the here and now, you can start to break free from the cycle of worry and anxious thoughts. Even just a few minutes a day can have a calming effect on your mind. You can utilize different apps that are free and can help guide you with different meditations.

Challenge Negative Thoughts

Anxiety often feeds off negative or irrational thoughts. When you notice yourself spiralling into worry, try to challenge those thoughts. Ask yourself if the worst-case scenario is truly likely to happen or if there’s a more positive way to view the situation. Reframing your thoughts can help reduce anxiety's hold on you.

Take Breaks and Prioritize Self-Care

Sometimes, anxiety arises when we're overwhelmed by our responsibilities. It’s important to take breaks, rest, and practice self-care. Whether it's a hot bath, reading a book, or spending time with loved ones, make time to nurture your well-being. Self-care helps to recharge your body and mind, making it easier to cope with stress.

Talk it Out

Don't be afraid to talk to someone you trust when anxiety is getting to be too much. Sometimes, simply expressing your feelings can help lighten the load. Whether it's a friend, family member, or therapist, having a support system can make a big difference in managing anxiety.

If you are struggling with anxiety and would like to discuss it with a professional therapist, feel free to book a free consultation with VB Psychotherapy to learn more about how psychotherapy can benefit you.

📞 Book a free 15-minute consultation HERE.

Berg, S. (2023, September 28). What doctors wish patients knew about managing anxiety disorders. AMA. https://www.ama-assn.org/delivering-care/public-health/what-doctors-wish-patients-knew-about-managing-anxiety-disorders#

Hirschlag, A. (2025, January 10). Effective coping techniques for anxiety. healthline. Retrieved March 11, 2025, from https://www.healthline.com/health/mental-health/how-to-cope-with-anxiety

Kabrick, S. (2024, October 4). 11 tips for coping with an anxiety disorder. Mayo Clinic Health System. Retrieved March 11, 2025, from https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/11-tips-for-coping-with-an-anxiety-disorder

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