Understanding and Managing Anxiety: Practical Techniques

Anxiety is something most of us will experience at some point in our lives. Whether it's a racing heart before a big presentation, trouble sleeping the night before a job interview, or feeling overwhelmed in a crowded shopping centre, anxiety can show up in many different ways. While a certain level of anxiety is completely normal—and sometimes even helpful—persistent or intense anxiety can interfere with daily life and emotional wellbeing.

What is Anxiety?

Anxiety is your body’s natural response to perceived danger or threat. It’s part of the fight-flight-freeze response, which is designed to protect you. When your brain senses a threat—real or imagined—it sends signals that release stress hormones like adrenaline and cortisol. This results in physical changes such as increased heart rate, shallow breathing, muscle tension, and hyper-alertness.

While this response is useful in genuinely dangerous situations, our brain can sometimes misinterpret everyday stressors—like social situations, work deadlines, or uncertainty—as threats. This can lead to chronic anxiety.

Common signs of anxiety include:

• Excessive worrying or racing thoughts

• Physical symptoms like rapid heartbeat, sweating, or nausea

• Feeling on edge or restless

• Difficulty concentrating or sleeping

• Avoidance of certain people, places, or situations

  
  

If these symptoms persist or impact your quality of life, it's important to seek support from a mental health professional.

Why do we experience anxiety?

Anxiety can be triggered by a combination of genetic, environmental, and psychological factors. Some people may be more sensitive to stress due to a family history of anxiety. Others may have learned anxious thinking patterns or experienced significant stress or trauma.

Anxiety is also often linked to negative core beliefs or past experiences. For example, someone who grew up in a critical environment may carry a deep fear of failure or rejection, leading to social anxiety. Understanding the underlying causes can be a powerful first step in managing it.

Practical Techniques

While professional support is highly beneficial, there are also strategies you can practise on your own to reduce anxiety symptoms and feel more in control.

1. Grounding Techniques

Grounding helps bring your focus back to the present moment, especially when your mind feels flooded by anxious thoughts. A simple and effective grounding technique is the 5-4-3-2-1 method:

• 5 things you can see

• 4 things you can feel

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

  
  

This technique engages your senses and gently shifts your attention away from the anxious spiral.

2. Breathing Exercises

Anxiety often causes shallow, rapid breathing, which can make you feel even more panicked. Slowing down your breath signals to your body that you're safe. Try this simple breathing exercise:

• Breathe in through your nose for 4 seconds

• Hold your breath for 4 seconds

• Breathe out through your mouth for 6 seconds

• Repeat for a few minutes
  

This practice can calm your nervous system and reduce physical symptoms of anxiety.

3. Challenge Anxious Thoughts

Anxiety often stems from distorted thinking—assuming the worst, catastrophising, or mind-reading. When you catch yourself thinking something like “I’ll mess this up” or “Everyone will judge me”, pause and ask:

• Is this thought based on facts or fear?

• What’s the evidence for and against it?

• What would I say to a friend in this situation?
  

Challenging anxious thoughts helps break the cycle of worry and encourages more balanced thinking.

4. Limit Stimulants and Media Exposure

Caffeine, alcohol, and high sugar intake can heighten physical anxiety symptoms. Similarly, excessive exposure to distressing news or social media can fuel worry and comparison.

Try reducing or eliminating stimulants and setting boundaries with media—for example, turning off notifications, limiting screen time, or taking a digital detox day.

5. Movement Regular physical activity releases endorphins—your brain’s natural mood boosters. Whether it’s a brisk walk, yoga, swimming, or dancing around the house, moving your body can reduce tension and improve your overall mood.

6. Connect with Others Anxiety often makes people want to withdraw, but connection is vital for emotional regulation. Talk to someone you trust, share how you're feeling, or seek out a support group. Sometimes just being heard can make all the difference.

When to see help?

If your anxiety is persistent, intense, or stopping you from doing everyday things, it’s important to speak with a psychologist or GP. Therapy—such as Cognitive Behavioural Therapy (CBT) or Schema Therapy—can help uncover the roots of your anxiety and teach you strategies tailored to your individual needs.

Remember: Reaching out for help is not a weakness. It’s a courageous step towards healing and self-awareness.

Conclusion

Anxiety is a common human experience, but it doesn’t have to control your life. With the right tools and support, you can manage anxiety, build emotional resilience, and live more freely. Start small, practise consistently, and be kind to yourself along the way.

You are not alone—and help is always available.

Disclaimer: The material on this blog is not to be used by any commercial or personal entity without expressed written consent of the blog's author. The article above is an opinion of an individual clinician and should not be taken as full clinical advice. The statements on this blog are not intended to diagnose, treat, cure or prevent any mental health or mental illnesses. Always consult your doctor for medical advice or seek professional therapy.