Tips and Techniques to Manage Anxiety

Feeling overwhelmed, worrying about the future, or constantly thinking of the "what ifs"?

It's a common experience, especially when dealing with the pressures of modern life.

Read on to find some ways of navigating those feelings of anxiety and regain a sense of control.

Understanding Anxiety: Your Body's Alarm System

Anxiety is a normal, natural response.

It's your body's way of keeping you safe, like an internal alarm system.

However, due to our life experiences and stressful events, this system can sometimes become overactive, creating too much anxiety even when you are currently safe.

Top Tip: The more we fight with anxiety and try to get rid of it, the bigger it gets. One tip that can help initially is labelling your anxiety for what it is. Notice your thoughts, what you are feeling emotionally and physically and say to yourself 'this is my anxiety' and 'it is OK to feel this way'.  Watch this Struggle Switch video for more information.

Alongside this, we can look at exploring different grounding exercises to help your mind and body to feel safe.

What are grounding exercises?

Grounding exercises are effective techniques to bring you back to the present moment. It helps shift your focus away from anxious thoughts and into your immediate surroundings.

Why does anxiety make me feel overwhelmed?

Anxiety often comes with a cascade of worries, leading to thoughts like "I should have done this" or "what if I don't do this?" This can create a feeling of being swamped by tasks and responsibilities, even small ones.

How can I stop worst-case scenario thinking?

Worst-case scenario thinking or catastrophising is when your mind jumps to the most negative possible outcome. While it's a natural protective mechanism, it can be unhelpful. Grounding techniques and focusing on what is currently happening can help interrupt this pattern.

Are these techniques suitable for neurodivergent individuals?

Yes, these techniques are designed to be accessible and easy to follow. They can be particularly helpful for neurodivergent individuals, including those with ADHD, as they provide clear, structured steps to manage sensory input and focus.

How can I integrate these tips into my daily life?
These techniques are designed to be quick and easy to implement. You can use them whenever you feel anxiety rising, whether you're at home, at work, or out and about. Consistent practice makes a big difference.

What if I don't feel relaxed after trying a technique?
It's okay if a technique doesn't work perfectly the first time. The key is practice and finding what resonates with you. Some days you might need to repeat an exercise, or try a different one. Be kind to yourself through the process.

Is it normal to feel anxious about the future?
Absolutely. Worrying about the future is a common human experience. However, when it becomes constant and overwhelming, it's important to have tools to bring your focus back to the present, where you can take action.

Where can I find more support for anxiety?

If you find that anxiety is consistently impacting your life, seeking professional support can be very beneficial.

I offer a flexible, solution-focused approach to help you manage anxiety and other challenges. You can explore the How I Can Help page for more information or contact me directly.

Finding Calm: Quick and Effective Techniques for Anxiety

Try one of these easy and quick grounding techniques, to redirect your mind from anxious thoughts and help you to feel calmer.

5-4-3-2-1

When you're feeling anxious, try the 5-4-3-2-1 grounding exercise to keep you in the present.

5: Look around you, name 5 things you can see. Really look and explore the sights around you, focusing on the small details like the pattern on a cushion.

4: Next, name 4 things you can touch. Reach out and touch them. What do they feel like - are they hard or soft, hot or cold, spikey, bumpy?

3: Then, name 3 things you can hear. It could be a bird singing, the sound of your breath, traffic, people talking.

2: It gets a bit harder now... Name 2 things you can smell – it could be the scent of shampoo, something cooking, or fresh air. Take time to notice what comes up for you.

1: Lastly, name 1 thing you can taste. 

You can do this exercise as many times as you need to bring you back into the present.

If you want to be even more creative, you can close your eyes and imagine a place where you feel relaxed – it could be a beach or a forest, for example – and complete 5-4-3-2-1 using your imagination - seeing the sand, hearing the waves, smelling the sea water... 

5:7 Breathing

This is a simple breathing exercise that you can wherever and whenever without people knowing you're doing it. 

Breathing is the one activity that we do without thinking about it and so bringing attention to our natural breath can help us to feel calm. 

5: Breathe in through your nose for 5 seconds.

7: Breathe out through your nose for 7 seconds.

By breathing through your nose, you are using your diaphragm, not your chest, to breathe and you are regulating your nervous system.

Notice your stomach moving outwards as you breathe in, and your stomach going in as you breathe out. Placing your hand on your stomach to feel this rise and fall can also help you to focus on your body physically calming itself.

Notice how cool or warm the air is when you breathe in and out of your nose.

Repeat a few times and practice daily, providing a window of calm for yourself morning, midday and at night.

Finding this too quick?

You can also try 7:11 - the same technique just a bit longer - breathe in for 7 seconds through your nose and breathe out for 11 seconds.