Anxiety affects most people at some point in their lives. Moving to the UK at age 20, building a life without family or friends nearby — coupled with language and cultural barriers — triggered anxiety despite outward confidence. There is often a tendency to suppress anxious feelings through self-criticism: “you have gone through worse, pull yourself together, enough self pity for now.” But masking issues temporarily only makes them worse long-term.
Ten Strategies for Managing Anxiety
1. Feel the feeling — Acknowledge anxiety rather than deny it. Naming what you feel is the first step to moving through it.
2. Get curious — Ask what the anxiety is communicating. It might signal simple needs like rest, hydration, or human connection.
3. Be kind to yourself — Reschedule non-urgent tasks and ask for help rather than pushing through. You are not a machine.
4. Move your body — Choose enjoyable exercise that generates dopamine. Avoid late-day vigorous activity that disrupts sleep.
5. Catch your breath — Use square breathing (4-count cycles) or alternate nostril breathing to signal safety to your nervous system. Even three deep breaths can shift your state.
6. Choose a mantra — Use phrases like “I am here, now!” to redirect anxious thoughts from future worries back to the present moment.
7. Eat your greens — Choose whole foods over sugary processed items that create energy crashes and worsen mood.
8. Connect or disconnect — Honour your need for either solitude or social support. There is no wrong answer; listen to your body.
9. Cold water — Try cold showers or running your wrists under cold water to regulate the nervous system quickly.
10. Ask for help — Consult professionals for persistent anxiety. There is great strength in seeking support.
If you would like personalised support, I offer one-on-one consultations where we can work through what anxiety looks like for you and build a toolkit that fits your life.
