Understand more about anxiety in adults, take a short test, and find out how we can help.
What can I do to help with anxiety?
Professional care can be essential for helping anxiety, but there are plenty of steps you can take to reduce symptoms and improve wellbeing.
These strategies can help you manage anxious thoughts more effectively:
Breathing exercises: Slow, deep breathing can help regulate your nervous system and reduce feelings of panic. There are great resources for practising breathing exercises, such as the Headspace meditation app, NHS Inform, and YouTube videos that will help you learn meditation, mindfulness, and breathing techniques.
Regular exercise: Physical activity releases endorphins, which naturally reduce stress and anxiety. Even a short walk can be beneficial.
Sleep hygiene: Establish a consistent sleep routine, avoid screens before bed, and limit caffeine intake.
Healthy diet: Eating balanced meals and staying hydrated can support brain function and feelings of emotional stability.
Structured routine: Maintaining a daily schedule can provide stability and reduce overwhelming feelings.
Social connection: Talking to friends, family, or support groups can help ease feelings of isolation and provide reassurance.
Engage in hobbies: Creative or relaxing activities like reading, painting, or listening to music can be a positive distraction.
Everyday strategies for managing anxiety
In this video, Dr Andrea Pickering shares practical strategies for managing anxiety, including effective relaxation techniques like progressive muscle relaxation to reduce muscle tension, deep breathing exercises to calm the nervous system, and journaling methods to manage worry and overthinking.