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Anxiety: 8 Strategies and Tips To Help You from a Counsellor.

Writer's picture: Tracy Dixon Tracy Dixon

Updated: Nov 19, 2024

Black and white image of the word Anxiety

Anxiety is a common experience that can affect anyone. It often appears as a response to stress or life changes. While it’s a natural emotion, persistent anxiety can have a big impact on your overall well-being. As a counsellor, I’ve worked with many clients to help them manage their anxiety and lead more balanced lives. I also have lived experience of anxiety myself.


Here are 8 strategies and tips to help you effectively manage anxiety.


1. Practice Mindfulness and Meditation


Mindfulness and meditation are powerful tools for managing anxiety. By focusing on the present moment, you can catch your thoughts before they start to spiral into negative thinking – this can prevent overwhelm and help you to gain some control over your emotions which can be very empowering.


Tip: Start with just a few minutes of meditation each day. Sit in a quiet place, close your eyes, and focus on your breath. If your mind wanders, gently bring your attention back to your breathing. Apps like Headspace and Calm offer guided meditations that can be very helpful for beginners.


2. Maintain a Healthy Lifestyle


Your physical health greatly impacts your mental health. Regular exercise, a balanced diet, and adequate sleep can significantly reduce anxiety symptoms. Did you know 95% of the ‘feel good’ hormone Serotonin is made in the gut, not your brain? So by looking after your body, you are also looking after your mind and your emotions.


Tip: Incorporate physical activity into your daily routine, even if it's just a short walk. Eating a diet rich in fruits, vegetables, and whole grains while avoiding excessive caffeine and sugar can also help stabilize your mood. Aim for 7-9 hours of sleep each night to ensure your body is well-rested.


3. Establish a Routine


A routine is beneficial for mental health because it provides structure, reduces stress, and enhances productivity. Consistent habits and routine can improve sleep, support healthy behaviours and give you some control over your day.


Tip: Create a daily schedule that includes time for work, relaxation, exercise, and hobbies. Consistency can help reduce feelings of chaos and unpredictability, which often trigger anxiety.


4. Limit Exposure to Stress Triggers


Identify the sources of your anxiety and try to limit your exposure to them. This could include reducing time spent on social media, avoiding negative news, or setting boundaries with certain people.


Tip: Allocate specific times of the day to check emails or social media, and avoid doing so before bed. Learn to say no to commitments that overwhelm you and surround yourself with supportive and positive influences.


5. Practice Deep Breathing Exercises


Deep breathing exercises can quickly calm your mind and body, making them a great tool to use when you feel anxiety creeping in. Aim to breathe from your belly, rather than your chest. To ensure that you are doing this you can place a hand on your belly as you breathe – feel it moving in and out with each breath.


Tip: Try the 4-7-8 breathing technique: inhale for 4 seconds, hold your breath for 7 seconds, and exhale slowly for 8 seconds. Repeat this cycle a few times until you feel more relaxed. You can shorten how long you hold your breath if this feels more comfortable, the key is to make your outbreath longer than your inhale.


6. Stay Connected with Supportive People


Isolation can exacerbate anxiety, while social connections can provide emotional support and distraction from anxious thoughts. Supportive people may be able to offer you a different perspective or offer practical help. They can also validate your feelings which can reduce isolation.


Tip: Make time to connect with friends or family members who are supportive and understanding. Even a short phone call or text conversation can make a big difference.


7. Engage in Relaxing Activities


Relaxation is crucial for individuals with anxiety as it helps to break the cycle of stress and nervousness. Activities such as reading, listening to music, gardening, or engaging in a hobby you enjoy can lower your heart rate, reduce muscle tension, and calm the mind. Relaxation can decrease the production of stress hormones like cortisol, promoting a sense of calm and control. By incorporating relaxation into daily life, individuals with anxiety can manage their symptoms more effectively, leading to improved mental and physical health and a better quality of life.


Tip: Dedicate at least 30 minutes each day to doing something that you find relaxing and enjoyable. This can serve as a healthy distraction and help reduce overall stress levels.


8. Seek Professional Help


Counselling is beneficial for managing anxiety as it provides a safe, supportive environment to explore and understand underlying causes. Therapists use evidence-based techniques to help individuals identify and challenge negative thought patterns. Counselling offers strategies for coping with anxiety, such as relaxation techniques, stress management, and problem-solving skills. Regular sessions can improve self-awareness and emotional regulation, leading to reduced symptoms and enhanced quality of life.


Tip: If you are unsure if counselling could be helpful, check out my blog How Do You Know If You Need Counselling.


Conclusion


Managing anxiety is a journey that involves understanding your triggers and developing a toolkit of strategies to address them. By incorporating these self-care tips into your daily routine, you can reduce anxiety and improve your overall well-being. Remember, it’s important to be patient with yourself and acknowledge your progress, no matter how small it may seem.


At Tracy Dixon Counselling, I am here to support you on your journey towards better mental health. If you’re struggling with anxiety and need professional guidance, don’t hesitate to contact me. Counselling for anxiety can provide specialised tools and techniques to help you navigate through your anxiety and give you a space to talk openly and honestly and together, we can work towards a calmer, more balanced life.


Contact Information:


Phone: 07818 421861

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