How to Deal with Anxiety: Practical Tools for Calming Your Mind

Anxiety is something many people experience, whether it’s a racing mind before a big meeting or a general feeling of unease that seems to hang around. While it’s completely normal to feel anxious from time to time ongoing anxiety can impact your focus, sleep, relationships and overall wellbeing. The good news is there are simple, proven techniques that can help you manage anxious thoughts and feel more in control.

What Anxiety Feels Like

Anxiety can show up in lots of ways. You might feel tense or restless, have a sense of dread or notice physical symptoms like a tight chest, a racing heart or trouble sleeping. It’s your body’s natural response to stress but sometimes that response gets stuck in overdrive.

Start with Your Breath

One of the quickest ways to calm your nervous system is to focus on your breathing. Try taking slow, deep breaths. Breathe in through your nose for four counts, hold for four, out through your mouth for four. This kind of breathing signals your body that it’s safe to relax and it can help shift you out of fight-or-flight mode.

Try Grounding Techniques

When anxiety feels overwhelming, grounding can help bring you back to the present. Focus on what you can see, hear, feel and smell. One method is the ‘5-4-3-2-1’ technique: name five things you can see, four you can touch, three you can hear, two you can smell and one you can taste. This can help anchor you when your mind is spinning.

Move Your Body

Exercise is a powerful way to reduce anxiety. Even a short walk can release tension, burn off excess energy and help your mind feel clearer. You don’t have to go to the gym. Do activities such as stretching, dancing, yoga or a few minutes outside can all help.

Limit Stimulants and Set Boundaries

Caffeine and alcohol can both make anxiety worse. Try reducing how much coffee or energy drinks you have, especially in the afternoon. It can also help to set boundaries around news and social media, which often contribute to stress. Give yourself permission to take breaks and protect your mental space.

Talk It Out

Sharing what you’re feeling with someone you trust can help lighten the load. Whether it’s a friend, family member, manager or counsellor talking helps you feel supported and less alone. Sometimes just saying something out loud can make it feel more manageable.

Don’t Be Afraid to Ask for Help

If anxiety is affecting your daily life, it’s okay to reach out for professional support. Mental health professionals can help you understand what’s going on and give you tailored tools to cope. Many workplaces also offer Employee Assistance Programmes (EAPs) which provide free, confidential counselling.

Supporting Your Long-Term Wellbeing

Managing anxiety is about finding what works for you. With the right tools, you can reduce the impact of anxious thoughts and build more confidence and calm into your life. You won’t always be able to eliminate anxiety. The important thing is to learn how to handle it with more ease and resilience.