‍Coping with Anxiety: Practical Techniques You Can Use Today

‍Anxiety can feel overwhelming, affecting your thoughts, body, and daily life. As a professional counsellor with both lived experience and years supporting clients through anxiety, I know how it can impact confidence and wellbeing. The good news? Anxiety doesn’t have to control your life. With practical strategies, you can manage anxious thoughts and start living fully again.

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‍Ground Yourself in the Present: Simple Anxiety Exercises

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When anxiety pulls your mind into “what if” scenarios, grounding exercises can help. Try the 5-4-3-2-1 technique: notice five things you see, four things you can touch, three things you hear, two things you smell, and one thing you taste. This helps calm racing thoughts and brings your focus back to the present.

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‍Breath work for Calm: Reduce Anxiety Fast

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‍Breathing deeply signals your body to relax. Try box breathing: inhale for four counts, hold for four, exhale for four, pause for four. Practicing this for a few minutes helps regulate your nervous system and reduce anxiety.

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‍Gentle Movement: Release Tension Naturally

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‍Physical activity releases tension and supports mental wellbeing. Short walks, gentle yoga, or stretching help release anxious energy and reconnect you to your body.

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‍Challenge Negative Thoughts: Shift Your Perspective

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‍Anxiety often thrives on unhelpful thinking patterns. Notice anxious thoughts without judgment, then question them: “Is this worry based on fact or fear?” Writing thoughts down and evaluating them reduces intensity and provides clarity.

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‍Build Calming Routines: Structure Your Day

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‍Simple routines provide structure and predictability, helping calm anxious minds. Small rituals like a morning routine, scheduled breaks, or an evening wind-down create a sense of control in your day.

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‍Reach Out for Support: You Don’t Have to Face Anxiety Alone

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‍Talking to someone who understands—whether a friend, family member, or professional—reduces isolation and provides guidance. Support is key to managing anxiety effectively.

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‍Take the First Step Today

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‍Managing anxiety is possible with the right tools, support, and guidance. If anxiety is affecting your life, book a free 15-minute consultation today. Together, we can explore personalised strategies to help you feel calmer, more confident, and in control. Your journey to living life fully can begin now.