5 effective strategies for managing anxiety and stress

Stress and anxiety are commonplace in our fast-paced, modern world. Work pressures, relationships, and daily responsibilities can make life feel overwhelming.


As a hypnotherapist, I understand the importance of finding effective strategies to manage anxiety and stress. In this article, I will share five powerful techniques inspired by my practice to help you embark on a journey to inner peace and emotional well-being.

1. Deep breathing and mindful awareness

One of the simplest and yet most effective ways to manage anxiety and stress is through deep breathing and mindful awareness. Anxiety triggers the fight-or-flight response in the body, and your breathing becomes shallow and rapid to help you fight or flee the danger. This becomes a vicious circle and exacerbates your body's fight-or-flight response, increasing stress levels.

To counteract this, practice deep and mindful breathing. Sit comfortably in a quiet place and close your eyes. Inhale slowly for a count of four, breathing down to your abdomen so you notice your belly button, rather than your chest, rise. Exhale through your mouth for a count of four, visualising the release of stress and tension. This simple technique helps calm your nervous system, reducing anxiety and promoting a sense of well-being.

2. Visualisation and positive affirmations

Hypnotherapy often utilises the power of visualisation and positive affirmations to reframe negative thought patterns. Take a moment each day to visualise a peaceful and serene place. Whether it's a tranquil beach, a lush forest, or a cosy cabin in the mountains, immerse yourself in this mental sanctuary. Envision yourself relaxed and free from stress.

Pair this visualisation with positive affirmations. Create statements that counter your anxious thoughts, such as "I am calm and in control," "I am capable of handling whatever comes my way," or "I am at peace." Repeat these affirmations daily to reinforce a positive mindset and reduce stress.

3. Progressive muscle relaxation

Progressive muscle relaxation is a powerful technique to release physical tension and promote relaxation. Start by finding a quiet space, sit or lie down, and close your eyes. Begin at your head and work your way down, progressively tensing and then releasing each muscle group.

As you tense and relax each muscle, focus on the physical sensations. This technique not only reduces physical tension but also helps create a heightened sense of body awareness. Regular practice of progressive muscle relaxation can help manage stress and anxiety, promoting a sense of overall well-being.

4. Self-hypnosis

Self-hypnosis is a valuable skill that you can use to manage anxiety and stress. It involves entering a state of deep focus, the same as or like meditation, and then using positive suggestions to reprogram your mind. To start, find a quiet, comfortable place without disturbances.

Close your eyes and take several deep breaths to relax. Use the visualisation or progressive relaxation techniques from above and fully immerse yourself in the experience. In this state of deep focus, repeat positive affirmations or suggestions related to your stress and anxiety. These affirmations can help rewire your mind, reducing anxiety and promoting emotional balance. Hypnosis and meditation are skills that take practice and repetition. Try doing this for 10 minutes every day to improve your technique.

5. Mindfulness meditation

Mindfulness meditation is a centuries-old practice that has gained widespread recognition for its ability to reduce stress and anxiety. It involves staying fully present in the moment and observing your thoughts and emotions without judgment.

To practice mindfulness meditation, find a quiet space, sit or lie down comfortably, and focus on your breath. As thoughts arise, acknowledge them without judgment and return your focus to your breath. This practice helps cultivate a sense of inner calm and emotional resilience over time.

Managing anxiety and stress

Managing anxiety and stress is a journey to inner peace that requires patience and dedication. The techniques I've shared are powerful tools drawn from the world of hypnotherapy. By incorporating deep breathing, visualisation, positive affirmations, progressive muscle relaxation, self-hypnosis, and mindfulness meditation into your daily routine, you can take significant steps toward reducing stress and anxiety in your life.

Remember, everyone's journey is unique, and it's essential to find the combination of techniques that works best for you. As you embark on this journey to inner peace, be kind to yourself and embrace the process of self-discovery and transformation. With dedication and practice, you can find relief from anxiety and stress, leading to a more balanced and joyful life.

The views expressed in this article are those of the author. All articles published on Hypnotherapy Directory are reviewed by our editorial team.

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Farnham, Surrey, GU9
Written by Juliet Hollingsworth, MSc
Farnham, Surrey, GU9

Juliet is a trauma-informed therapist. Her passion is helping people reach their potential through a combination of hypnotherapy, psychotherapy and transpersonal psychology.

Juliet works online and face-to-face with clients across the world. (DHP Clinical Hypnotherapy & Psychotherapy. MSc Consciousness, Spirituality & Transpersonal psychology.)

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