Anxiety can be challenging and overwhelming, but it is possible to manage it with the right strategies. I have noticed that certain situations create a feeling of anxiety for me; before doing a 1:1 reading or public speaking or catching a train – those are definitely triggers, which need managing in order to return to a sense of calm. I try to manage it with reassuring affirmations and deep breaths, and have also found these 12 steps really useful to help the anxiety when it comes & lead a more balanced life…

– Carolina, The Soul Coach (@thesoulcoach)

1. Identify Your Triggers

Understanding what causes your anxiety is the first step towards managing it. Triggers can range from stressful situations at work to specific people or places. Once identified, you can create a plan to cope with (or avoid, if possible) these triggers.

2. Practise Mindfulness and Meditation

Mindfulness involves focusing on the present moment without judgement. Regular practice can help calm the mind and reduce anxiety. Start with short meditation sessions, gradually increasing the duration as you become more comfortable.

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3. Develop a Regular Exercise Routine

Physical activity is known to boost mood, while alleviating anxiety. Exercise releases endorphins, which are natural mood lifters. Aim for at least 30 minutes of moderate exercise, such as walking or yoga, a few times a week.

4. Challenge Negative Thoughts

Anxiety often stems from irrational fears and negative thought patterns. When these thoughts arise, question their validity. Ask yourself: “Is this thought based on facts or assumptions?” Replacing negative thoughts with more balanced perspectives can help reduce anxiety.

5. Establish a Support System

Having a strong support system of family, friends, or support groups can provide comfort and encouragement. Talking about your feelings with someone who understands can offer relief and a fresh perspective.

6. Prioritise Self-Care

Self-care activities like getting enough sleep, eating nutritious food, and engaging in hobbies can significantly impact anxiety levels. Schedule time each day for activities that nurture your body and mind.

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7. Limit Caffeine and Alcohol

Caffeine and alcohol can worsen anxiety by disrupting your sleep and altering your mood. Consider reducing your intake or replacing them with herbal teas or other non-caffeinated beverages.

8. Create a Structured Routine

A structured daily routine can give you a sense of control and stability. Include regular times for work, relaxation, and exercise. This predictability can reduce feelings of uncertainty and anxiety.

9. Practise Deep Breathing Techniques

Deep breathing exercises help activate your body’s relaxation response, counteracting the physiological symptoms of anxiety. Try the 4-7-8 breathing technique: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.

10. Reassuring Affirmations

Reassuring affirmations are positive statements that can help reframe your thoughts and reduce anxiety. Repeat phrases like “I am ok”, “I’ve got this”,  “I am in control of my thoughts”, “I can handle whatever comes my way”, or “I am calm, relaxed, and in charge of my emotions.”

Over time, these affirmations can rewire your thinking patterns, helping you approach situations with a calmer mindset.

If you need a little inspiration for your daily affirmations, The Soul Coach’s Little Book of Positivity is filled with uplifting messages and inspiring words.

11. Set Small, Achievable Goals

Break down larger tasks into smaller, manageable steps. Completing small goals will boost your confidence and reduce the feeling of being overwhelmed.

12. Seek Professional Help When Needed

If your anxiety persists or becomes overwhelming, seeking help from a professional is essential. Therapists and counsellors can provide tailored strategies, such as Cognitive Behavioural Therapy (CBT) or acupuncture or Reiki or EFT for example.

Final Thoughts

Overcoming anxiety is a journey, not a destination. By taking consistent, small steps and being patient with yourself, you can regain control over your thoughts and feelings. Incorporate these strategies into your daily life and remember that progress takes time. With persistence and support, overcoming anxiety is possible.