10 ways to help manage anxiety

Anxiety affects all of us at some point in our lives. It is a normal, adaptive response – an internal alarm system whose job it is to keep us safe. Sometimes, however, this system gets distorted and over-reactive. The perception of threat and the way our brains recognise and evaluate threats can misfire leading to a magnification of perceived dangers, making us feel that we’re not safe when in fact we are.

When this happens, our body’s stress response releases large amounts of adrenaline and cortisol into our bloodstream, producing some of the unpleasant side effects of anxiety that we might be familiar with like nausea, racing heart, sweaty palms…

Below are ten strategies that can help as part of an integrative approach to managing anxiety.

10 tips to manage anxiety 

1. Acceptance

Instead of avoiding or suppressing anxiety, it can be helpful to name it, accept it and tune in to what it might be trying to tell us. Do we have unmet needs or underlying fears? Are we doing too much and not getting enough downtime? Are there important conversations we’ve been avoiding? Challenges we haven’t processed? Acceptance involves greeting anxiety with curiosity and meeting it with a willingness to explore what it might reveal. Curiosity can provide a path toward understanding and healing.

2. Recognise that anxiety is a liar

Anxiety can distort reality, leading us to perceive danger where it doesn’t exist. Reality-check anxious thoughts, they aren’t facts; they are interpretations and may not be telling us the truth. By stepping back and questioning our anxious thoughts, we can begin to identify the distortions. Therapy can help us unpick this and move towards a more balanced way of thinking.

3. Mindfulness

Anxiety is usually about projecting into the future, the “what ifs” or ruminating on the past “It went wrong before it could happen again”. Mindfulness can help to bring us back to the present. This can be a simple practice whereby we pay attention to our breath, notice our feet on the ground and tune in to our senses and experience our environment in the moment. Mindfulness teaches us to take life day by day, step-by-step, moment by moment, rather than looking at the bigger picture which can be overwhelming.

4. Breathing exercises

When we’re anxious, our body's fight-or-flight system can become activated. We might be breathing shallowly from our chest rather than from our diaphragm. Breathing in slowly through the nose for the count of four, holding for a second, then gently exhaling through the mouth for the count of seven returns the breathing to the stomach and can help to activate the parasympathetic nervous system which slows the heart rate down and promotes a sense of calm. 

5. Hydration and nutrition

What we eat and drink can affect how we feel. Alcohol, whilst initially reducing anxiety, can lead to increased levels of anxiousness as the effects wear off. This happens through interfering with our sleep quality and the natural balance of neurotransmitters in the brain. Important mood regulators are impacted and levels of cortisol become elevated.

Caffeinated drinks can exacerbate symptoms of anxiety and high sugar intake can cause spikes in blood sugar which can also have an impact on our emotional state. Eating a balanced diet rich in grains, fruits, vegetables, and lean proteins can help to support this by stabilising our blood sugar levels. In addition, studies suggest that Omega-3 fatty acids, found in foods like salmon and flaxseeds, can support overall brain health and enhance mood.

6. Physical activity

Regularly scheduling in physical activity can be really helpful in the general management of anxiety. In addition, when levels start to rise simple activities like running on the spot, star jumps, brisk walking, or even grabbing the broom and sweeping the floor vigorously can be very effective in burning off the stress hormones of adrenaline and cortisol. Aerobic movement can also trigger the release of endorphins, the body’s happy hormone - the natural mood enhancer which can help us feel more relaxed and positive.

7. Connecting with nature

There is increasing evidence that suggests spending time in nature can reduce stress and anxiety, the sounds, sights, and smells of natural environments can have a soothing effect on the mind. When we go for a walk, it can be helpful to do it mindfully, noticing the colours of the leaves, the sound of the wind, the smell of the earth, and the sensation of the ground beneath our feet. Immersing ourselves in nature can help shift the focus away from anxious thoughts and provide a sense of grounding and peace.

8. Aromatherapy

Our sense of smell is directly linked to the brain's limbic system where our emotions are processed. Certain scents can trigger intense feelings of discomfort, or conversely, peace and calm. Essential oils like lavender, bergamot, and neroli are known to have soothing properties that can help alleviate anxiety. Inhaling a few drops on a tissue can be easily done at points throughout the day.

9. Social support

Human connection satisfies our primal need for belonging and can create a sense of safety. Sharing our worries with a supportive friend can take the sting out of our fears and provide comfort and reassurance. Meaningful connections with friends, family, or support groups can help us remember that we are not alone. Consider joining a group, a class or volunteering in a setting that offers the potential to develop positive social connections.

10. Hobbies, creative outlets, travel

Engaging in activities we enjoy can be a great distraction from anxious thoughts and can help to channel our energy into something more positive. Whatever it is that appeals, hobbies can give us a sense of accomplishment and joy. For those of us who enjoy travel, visiting new and exciting places can serve as a buffer or a re-set. It can allow us to gain perspective through distance and act as a reminder that there is more to life than the things we’ve been fearing, helping to shift anxiety’s hold and provide a more balanced view.

How can counselling help? 

All of these strategies can be explored in therapy with the help of an experienced, trained professional. Anxiety often has deeper, underlying causes that might be buried or suppressed. Counselling provides a safe space to bring these issues into the light, where we can examine them and process them in a healthy way. Speaking with a trained counsellor helps dilute the intensity of emotions that may be bottled up inside. Naming these feelings can help loosen their grip and provide a sense of relief or control.

An important part of this work might be about learning to be more self-compassionate. Counselling can help us to acknowledge how we feel and can help us to silence the inner critic that says, "I shouldn’t be feeling this way." We are all different and embracing our uniqueness can be key to our well-being; it’s important to avoid comparing ourselves to others.

Self-compassion involves acknowledging our humanity – accepting that as humans at times we make mistakes, and that is OK. Letting go of unrealistic standards can ease anxiety's hold on us. In therapy, a trained professional can help with this process by guiding us to feel more confident in who we are.

Counsellors can help us to identify past problems we’ve overcome. We can explore how we managed difficult situations in the past and learn to recognise the unique skills and strengths that we used to help us get through. Counselling can help us understand that those unique skills and strengths can carry us through future problems. When we trust in our ability to endure challenges, we can alleviate anxious thoughts because we know we will be OK. This can help us shift our internal dialogue from one of self-doubt to one of self-belief.