10 Practical Skills for Managing Anxiety
Anxiety is part of being human. It’s your body’s alarm system designed to keep you safe. But when it’s constantly switched on, it can leave you feeling tense, restless, or overwhelmed. The good news? You can train your mind and body to respond differently.
Below are 10 evidence-based, practical skills you can start today.
1. Thanking the Mind
Our minds are wired to constantly scan for danger. When anxious thoughts appear, they’re often your brain trying to protect you — even if the threat isn’t real or urgent.
Instead of fighting or believing every thought, you can thank your mind:
“Thanks, Mind. I see you’re trying to help.”
“Thanks for the warning, but I’ve got this.”
This technique creates a pause between you and the thought, reducing its grip. It’s not about ignoring thoughts, but seeing them as mental events — not facts.
2. Anchoring with the Breath
Anxiety often speeds up the breath, making it shallow and fast. By slowing the exhale, you activate the parasympathetic nervous system — the body’s “calm down” switch.
Try the 4-2-6 pattern:
Inhale through the nose for 4 counts
Hold for 2 counts
Exhale slowly for 6 counts
Repeat for 1–2 minutes. Pair this with a hand on your chest or belly to deepen awareness.
3. Moving the Body
Anxiety floods the body with adrenaline and cortisol — the fight-or-flight hormones. Movement helps “burn off” this surge and signals to the body that the danger has passed.
Examples:
A brisk walk around the block
Gentle yoga or tai chi
Dancing to music
Skipping rope or light cardio
Even 10 minutes of movement can significantly reduce anxious feelings. The key is consistency, not intensity.
4. Grounding Through the Senses
When anxiety takes over, your mind is usually in the future (“What if…?”). Grounding pulls you back into the present moment.
The 5-4-3-2-1 method:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
This interrupts racing thoughts and roots you in reality.
5. Naming and Noticing
Resisting anxiety often makes it stronger. Instead, acknowledge it. Say to yourself:
“This is anxiety.”
“I’m noticing a tight chest and racing thoughts.”
Naming an emotion reduces activity in the brain’s alarm centre. It’s like putting a label on a jar: once you know what’s inside, it feels less overwhelming.
6. Practicing Self-Compassion
Many people respond to anxiety with self-criticism: “I’m weak” or “I should be able to handle this.” Unfortunately, criticism increases stress.
Instead, try self-compassion:
“It makes sense I feel anxious given what I’m facing.”
“Others would feel the same — I’m not alone.”
“I can be kind to myself while I go through this.”
Think of how you’d speak to a good friend — then apply that same tone to yourself.
7. Scheduling Worry Time
If your mind loops all day, contain the worry. Pick a 15-minute slot — say, 7:00–7:15 pm.
When worries intrude during the day, remind yourself: “I’ll park that for my worry time.”
At 7 pm, write them down. Some may already feel smaller. For the rest, ask:
“Is this within my control?” If yes, make a small action plan.
“Is this out of my control?” Practice letting it go.
8. Limiting Stimulants
Caffeine, alcohol, and nicotine can intensify anxiety symptoms. For example, caffeine mimics the physical signs of panic, while alcohol may calm you short term but spikes anxiety the next day.
Practical steps:
Switch to decaf or limit coffee to mornings only
Replace alcohol with sparkling water or herbal teas
Track how you feel after consuming these and experiment with reduction
9. Connecting with Others
Anxiety often pushes people to withdraw. But isolation increases distress. Connection calms the nervous system.
Ways to connect:
Share with a trusted friend: “I’m feeling anxious today — can we talk for a few minutes?”
Join a group activity (sport, book club, volunteering)
Talk with a counsellor in a safe, structured space
Even brief positive interactions — a chat with a neighbour or barista — can help.
10. Creating a Calm Ritual
Your nervous system thrives on routine. By creating a calming ritual at the end of the day, you train your body to expect rest.
Ideas:
Stretching or yoga
Warm shower or bath
Journaling three things you’re grateful for
Herbal tea before bed
Dimming lights an hour before sleep
Over time, your ritual becomes a signal: “It’s safe to switch off.”
Final Thought
Managing anxiety doesn’t mean eliminating it. It means building skills so anxiety no longer runs the show. Start small: pick one or two strategies that resonate with you. Practice daily, then add more over time. These tools aren’t about perfection — they’re about giving yourself choice, calm, and confidence when anxiety shows up.
