Top tips for managing anxiety.

By Sally Evans

Anxiety is a common experience that many people face, and it can be challenging to manage when it arises in the moment. However, with practice and the right tools, you can learn to manage anxiety in the moment and reduce anxiety in the future.

Top tips for managing anxiety in the moment

Grounding techniques: Grounding techniques can help you stay present and focused in the moment. Some examples include focusing in on your breathing, counting objects in the room, or repeating a calming phrase to yourself.

Progressive muscle relaxation: Progressive muscle relaxation involves tensing and releasing different muscle groups in your body, which can help reduce tension and promote relaxation.

Self-care: Practicing self-care, such as taking a warm bath, going for a walk, or listening to music, can help reduce anxiety and promote relaxation.

Mindfulness: Mindfulness involves paying attention to the present moment without judgment. Practicing mindfulness, such as through meditation or yoga, can help reduce anxiety and increase feelings of calm and relaxation.


Strategies for reducing anxiety in the future

Identify triggers: Identifying the triggers that cause anxiety can help you prepare for and manage anxiety in the future. Keep a journal or log of situations or events that trigger anxiety try to develop coping strategies for those situations.

Cognitive behavioural therapy: Cognitive behavioural therapy (CBT) can help you identify and change negative thought patterns that contribute to anxiety. CBT can be effective in reducing anxiety and improving coping skills.

Exercise: Regular exercise can help reduce anxiety by promoting relaxation and reducing stress. Try to incorporate regular exercise into your routine, such as going for a walk or taking a fitness class.

Social support: Having a strong support system can help reduce anxiety by providing emotional support and encouragement. Seek out supportive friends or family members or consider joining a support group.


Managing anxiety in the moment and reducing anxiety in the future takes time and practice, but with the right tools and support, it is possible to reduce the impact of anxiety on your life.

Remember to be patient with yourself and seek professional help if needed.

Sally is Founder of LifeBuddy, an Organisational Psychologist and Certified Principal Business Psychologist