Managing anxiety and worry

If you’ve ever found yourself stuck in a loop of anxious thoughts, constantly worrying about everything that could go wrong, or feeling on edge for no clear reason, you’re not alone. As someone who has dealt with anxiety for years both personally and professionally, I know it can be incredibly draining.  It’s like your mind is racing in all directions at once, and your body is always bracing for something that hasn’t even happened. But the good news is, while anxiety can feel all-consuming, it’s also something you can learn to manage. It’s about finding the right tools and making small changes to reclaim your peace of mind.

Let’s talk about some practical ways to handle anxiety – techniques that I and others have found helpful, and that can make a difference in how you feel on a daily basis. It’s not about eliminating anxiety completely, but about learning how to cope with it and regain a sense of control.

Understanding anxiety 

First things first: anxiety is a completely normal response to stress. It’s our body’s way of preparing for a challenge. The fight-or-flight response, which is triggered when we feel threatened or stressed, can actually be helpful when we need it. But when anxiety starts to feel constant, disproportionate, or out of control, that’s when it can start interfering with everyday life.

Many people experience anxiety as a persistent worry or fear, often accompanied by physical symptoms like a racing heart, shallow breathing, or a tight feeling in the chest. We may have a mind full of racing thoughts, and a sense that we need to do something to feel in control, even when we don’t know exactly what that “something” is. This sense of needing control can lead to what’s known as avoidance and safety behaviours, which are common ways people cope with anxiety.

Avoidance is when we try to steer clear of situations that make us feel anxious, such as avoiding social gatherings, public speaking, or even certain thoughts. Safety behaviours are actions we take to reduce anxiety in the moment, like over-preparing for events, carrying “comfort items,” or seeking constant reassurance from others. At first, these behaviors may seem helpful, but over time they can reinforce the anxiety and prevent us from learning how to face and cope with it more effectively.

The key is to gradually expose ourselves to the things we fear or avoid, in a controlled and manageable way. This doesn’t mean jumping into overwhelming situations, but taking small steps to desensitise ourselves and build confidence. The more we face our fears, the less power they have over us.

6 effective ways to manage anxiety

1. Challenge your thoughts

A lot of the anxiety I experienced came from irrational thoughts that I knew weren’t true, but still felt real in the moment. I’d often imagine the worst-case scenario for every situation, even when there was no real reason to. This kind of thinking is called catastrophic thinking, and it’s a common trigger for anxiety. It can make your mind race, flood you with fear, and leave you feeling completely helpless.

That’s where challenging your thoughts can make a huge difference. When you find yourself imagining the worst possible outcome, try to step back and ask yourself:

• What evidence do I actually have that this will happen?
• How likely is it that this scenario will actually play out?
• Could I handle the worst-case scenario if it did happen?

By questioning your anxious thoughts, you often realise that they’re exaggerated or unlikely to occur. This helps break the cycle of anxiety and gives you back a sense of control. Over time, this simple practice can help you see situations in a more balanced way.

2. Practice deep breathing

When anxiety hits, the first thing that usually happens is our breath becomes shallow and rapid. This is part of the body’s stress response, but it also makes anxiety worse. Shallow breathing can trigger even more feelings of anxiety, creating a vicious cycle.

Deep breathing is one of the best ways to interrupt that cycle. It helps activate the body’s relaxation response, turning down the volume on the stress response and helping you feel calmer.

How to practice deep breathing:

• Sit or lie down in a comfortable position.
• Place one hand on your chest and the other on your abdomen.
• Inhale slowly through your nose, allowing your abdomen to rise while keeping your chest still.
• Exhale slowly through your mouth, feeling your abdomen fall.
• Continue for a few minutes, focusing on your breath.

This simple technique can help you shift from fight-or-flight mode into a more relaxed state.

3. Stay active

Exercise is one of the best natural ways to ease anxiety. When you move your body, it releases endorphins, which help lift your mood and reduce stress hormones like cortisol. Even just a 20-minute walk or a yoga session can make a noticeable difference. It helps clear your mind, releases tension, and gives you something to focus on besides your anxious thoughts.

Physical activity also builds resilience to stress over time, so regular exercise can actually make it easier to manage anxiety in the long run.

4. Limit caffeine and alcohol

Caffeine and alcohol can make anxiety worse. Caffeine is a stimulant that can increase your heart rate and make you feel jittery, while alcohol may give you temporary relief but disrupts sleep and worsens anxiety the next day.

I know it’s tough to cut back on coffee – many of us rely on it to get through the day – but if you’re feeling particularly anxious, it’s worth considering reducing your intake, especially in the afternoon or evening. Even if it’s just a little, less caffeine can make a big difference in how your body responds to stress.

5. Create a calming routine

Having a calming routine can be really grounding, especially when anxiety feels like it’s taking over. When you’re dealing with anxiety, everything can feel unpredictable and out of control. A routine helps bring some stability into your day.

Here are some things I’ve found helpful:

• Meditation: Just five minutes of sitting quietly and focusing on your breath can help calm your mind. It helps me reconnect with the present moment, instead of getting lost in anxious thoughts.
• Journaling: Writing down my thoughts and worries helps me process them and gain perspective. I’ve found that putting things on paper makes my fears feel more manageable and less overwhelming.
• Sleep hygiene: Anxiety thrives when you’re sleep-deprived, so maintaining a regular sleep schedule is key. Avoiding screens before bed and creating a relaxing bedtime routine helps me get better quality sleep, which makes a big difference.
• Relaxation techniques: Whether it’s progressive muscle relaxation, a warm bath, or listening to soothing music, finding activities that signal to your body that it’s time to wind down can be really effective in reducing anxiety.

These routines won’t stop anxiety from popping up, but they can help make it easier to handle when it does. They help create a sense of control, which is crucial when everything else feels chaotic.

6. Self-hypnosis for anxiety relief

Self-hypnosis is one of the most effective tools I’ve found for managing anxiety. It’s a technique that helps you access a deeply relaxed state, allowing you to break the cycle of anxious thoughts and retrain your brain to respond more calmly to stress. If you’ve never tried it before, it might seem a bit unfamiliar at first, but with a little practice, it can become a powerful way to manage anxiety.

In my experience, self-hypnosis helps interrupt the constant flow of worries and replace them with more calming, supportive thoughts. Think of it as a mental reset – a way to turn down the volume on your anxiety and tap into your subconscious mind to promote relaxation. Here’s a simple step-by-step guide to help you get started:

1. Find a quiet, comfortable space

Choose a place where you won’t be disturbed for at least 15-20 minutes. This could be a quiet room, a comfortable chair, or even lying down in bed. The goal is to create a peaceful, distraction-free environment.

2. Focus on your breath

Close your eyes and take a few deep breaths. Breathe in slowly through your nose, allowing your chest and belly to expand. Exhale gently through your mouth. As you breathe, start to pay attention to how your body feels – relax your shoulders, soften your face, and allow your body to sink into the surface beneath you.

3. Create a mental image of calm

As you begin to relax, imagine yourself in a peaceful, calming place – perhaps a quiet beach, a serene forest, or a tranquil meadow. Visualise the details as vividly as possible: the sounds, the colours, the temperature of the air, and the smells. Try to fully immerse yourself in this image, as if you were physically there. The more you can engage your senses, the more effective the relaxation process will be. Let go of any urgency; just allow yourself to settle into the scene.

4. Deepen your relaxation

As you continue to relax, deepen the sense of calm by consciously relaxing each part of your body. Start from the top of your head and work your way down: your forehead, eyes, jaw, shoulders, arms, chest, legs, and feet. With each breath, imagine tension melting away from each part of your body.

5. Affirmations or positive visualisations

Once you’re in a deeply relaxed state, it’s time to focus on your thoughts. You can either repeat calming affirmations (e.g. “I am calm and in control” or “I can handle whatever comes my way”) or visualise yourself confidently handling a stressful situation. Picture yourself responding with calm and confidence, whether it’s at work, in a social situation, or when facing a personal challenge. The idea is to program your subconscious mind with positive thoughts and actions.

6. Gradually return to the present moment

When you feel deeply relaxed and empowered, begin to gently bring your awareness back to the present. Start by deepening your breath again and feeling your body in the space around you. When you’re ready, open your eyes slowly, feeling calm, centred, and refreshed.

Seeking help 

If anxiety is overwhelming or impacting your daily life, professional help can make a real difference. Therapy, including cognitive behavioral hypnotherapy, offers valuable tools to understand and manage anxiety more effectively. It’s important to remember that anxiety is a natural response to stress, not a sign that something is wrong with you. How you manage it is what makes the difference between feeling trapped and feeling in control.

Reaching out for help is an important step toward feeling better. A therapist can work with you to build personalised strategies that help you regain control over your anxiety. Managing anxiety is an ongoing journey, not a destination – it's about learning to cope with it day by day and taking small steps towards finding peace.