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Anxiety Management Strategies

There are a range of strategies you can try to manage your anxiety. What works is different for everyone, and it can take time to find the strategies that work best for you. Here are 10 you can try, but remember, if your anxiety is proving difficult to manage seek support from a professional.

Be kind to yourself

Remember that you are not your anxiety. You are not weak. You are not inferior. You have a mental health condition. It’s called anxiety.

Be kind to yourself

Learn from others

Talking with others who also experience anxiety – or are going through something similar – can help you feel less alone. Visit our Online Forums to connect with others.

Learn from others

Get to know your anxiety

Keep a diary of when it’s at it’s best – and worst. Find the patterns and plan your week – or day – to proactively manage your anxiety.

Get to know your anxiety

Plan worry time

It’s hard to stop worrying entirely so set aside some time to indulge your worries. Even 10 minutes each evening to write them down or go over them in your head can help stop your worries from taking over at other times.

Plan worry time

Challenge your self-talk

How you think affects how you feel. Anxiety can make you overestimate the danger in a situation and underestimate your ability to handle it. Try to think of different interpretations to a situation that’s making you anxious, rather than jumping to the worst-case scenario. Look at the facts for and against your thought being true.

Challenge your self-talk

Take small acts of bravery

Avoiding what makes you anxious provides some relief in the short term, but can make you more anxious in the long term. Try approaching something that makes you anxious – even in a small way. The way through anxiety is by learning that what you fear isn’t likely to happen – and if it does, you’ll be able to cope with it.

Take small acts of bravery

Healthy lifestyle

Keeping active, eating well, going out into nature, spending time with family and friends, reducing stress and doing the activities you enjoy are all effective in reducing anxiety and improving your wellbeing.

Healthy lifestyle

Stay in the present moment

Anxiety can make your thoughts live in a terrible future that hasn’t happened yet. Try to bring yourself back to where you are. Practising meditation can help.

Stay in the present moment

Progressive muscle relaxation

Find a quiet location. Close your eyes and slowly tense and then relax each of your muscle groups from your toes to your head. Hold the tension for three seconds and then release quickly. This can help reduce the feelings of muscle tension that often comes with anxiety.

Progressive muscle relaxation

Slow breathing

When you’re anxious, your breathing becomes faster and shallower. Try deliberately slowing down your breathing. Count to three as you breathe in slowly, hold it for the count of three – then count to three as you breathe out slowly.