Vanessa Vaughan Counselling

Vanesssa Vaughan

20 February 2025 | 5 min read |  

Anxiety is something we all experience from time to time.  However, for some, it can become a persistent challenge that negatively impacts daily life.

In my previous post, I explored the causes and symptoms of anxiety.  This article will focus on some suggestions for practical self-care strategies to help manage anxiety and reduce its impact.

Managing Anxiety

Living with anxiety can be really difficult, but there are steps we can take that might help to calm anxiety.  Everyone copes differently and what works for one person might not be effective for someone else.  You could try experimenting with different techniques and strategies and finding what works best for you.

1. Deep Breathing and Relaxation for Anxiety Relief

Deep breathing exercises are a simple yet effective way to try to reduce anxiety. By activating the body’s relaxation response, deep breathing helps to counteract the “fight or flight” reaction that anxiety can trigger.

How to try it:

• Inhale slowly through your nose for a count of 4.
• Hold your breath for 4 seconds.
• Exhale slowly through your mouth for a count of 6.

Try repeating several times until you start feeling more relaxed. Regular practice can significantly reduce anxiety levels over time.

2. Talking to Someone You Trust

Talking to someone you trust about what’s making you anxious could provide some relief. Simply sharing your feelings with a friend, family member, or counsellor might help you feel supported. It may be that just having someone listen to you and show they care can help in itself. 

3. Journaling to Process Anxiety

Writing down your thoughts can help alleviate anxiety.  Although anxiety and stress can feel overwhelming, journaling gives you a private space to express your emotions, reflect, and process what you’re going through. Often, just the act of writing them down can make your worries seem less daunting and help to manage anxiety.

4. Mindfulness and Meditation

Mindfulness involves staying present in the moment, rather than worrying about the past or future. Regularly practising mindfulness or meditation might help you manage anxiety by reducing rumination and increasing emotional resilience.

Try the 5-4-3-2-1 Grounding Technique:

1. Name 5 things you can see – Notice both large and small objects around you.
2. Name 4 things you can feel – Recognise what your body is touching (e.g., the chair beneath you or your clothes).
3. Name 3 things you can hear – Focus on sounds in your environment, like birds chirping or traffic.
4. Name 2 things you can smell – Smell your surroundings (e.g., fresh air, soap, or food).
5. Name 1 thing you can taste – This might be a flavour, whether it’s from a drink, gum, or the aftertaste of a meal.

Apps like Headspace or Calm can provide guided meditations to help you get started.

5. Physical Activity to Reduce Anxiety

Exercise can be helpful for reducing anxiety. It increases the production of endorphins, which are chemicals in the brain that help improve mood and reduce stress. Whether it’s a walk, a yoga session or a run, regular physical exercise can reduce anxiety symptoms and leave you feeling calmer. 

6. Maintaining a healthy lifestyle

   A healthy lifestyle can have a significant impact on mental health.  Eating a balanced diet, staying hydrated, limiting caffeine and alcohol, and prioritising good sleep can all help in managing anxiety.

Final Thoughts

It’s normal to feel anxious from time to time. However, there are a number of different self-care strategies you could try that might help to calm anxiety.

While some of these coping mechanisms or tips might help to reduce or manage anxiety, if you find that anxiety is becoming more persistent or overwhelming and you would like further support, please get in touch.  Counselling may help to approach your anxiety with curiosity and self-compassion and to explore your experiences more deeply.

I offer a free 30-minute telephone consultation to explore how we can work together on managing anxiety and improving your well-being.

For more information about anxiety and self-care, visit Mind.org.uk. Additionally, this video at Anxiety UK offers practical tips on managing anxiety – Anxiety UK video