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  • Writer's pictureWendy Hooker


Living with anxiety can be difficult and research shows as many as 1 in 6 people will experience it at some point in their lifetimes.

Managing anxiety may involve various strategies that can help reduce symptoms and improve our overall well-being.

Here are five effective tips for coping with anxiety:

Practice Mindfulness and Relaxation Techniques:

Deep Breathing: Engaging in deep breathing exercises, such as diaphragmatic breathing or the 4-4-4-4 technique can help to calm the mind and body.

Meditation and Yoga: Regular practice of mindfulness, meditation or yoga can help to reduce anxiety by promoting relaxation and present-moment awareness.


Challenge Negative Thoughts: Through learning to recognise unhelpful thoughts and noticing how they may affect our experiences of anxiety, we can start to challenge them and gradually replace them with more balanced and realistic thoughts. Engaging in therapy can also help us to develop coping strategies and address the root causes of anxiety. Learning to face and confront our fears or anxiety-inducing situations can help to reduce avoidance behaviors and therefore decrease anxiety over time.

Engage in Physical Activity:

Regular Exercise: Physical activity, such as walking, running, or swimming, releases endorphins that can help to improve our mood and reduce anxiety.

Outdoor Activities: Spending time in nature and getting fresh air can often have a calming effect and help reduce stress and anxiety.

Establish a Healthy Lifestyle:

Balanced Diet: Eating a nutritious diet rich in fruits, vegetables, whole grains, and lean proteins can support the body and help us to give us the right amounts of energy to tackle and manage our anxiety. Try avoiding excessive caffeine, sugar and alcohol as they can exacerbate anxiety.

Adequate Sleep: If possible, aim for 7-9 hours of quality sleep per night. Try to establish a consistent sleep routine and create a relaxing environment for sleep.

Seek Social Support:

Social Connections: It is important to try and maintain relationships with supportive friends and family. Sharing our feelings and experiences with trusted individuals can provide comfort and help reduce feelings of isolation.

*Remember, you are not alone and managing anxiety is an ongoing process. It is important to be kind and patient with yourself. If anxiety significantly interferes with your daily life, consider seeking help from a healthcare provider or mental health professional.


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