top of page
  • Writer's pictureJodie James

Coping Strategies for Managing Anxiety

Anxiety can often seem like a constant state of distressing symptoms that, for some, can feel out of control. However, it need not dominate our lives. By implementing coping strategies for anxiety, we can learn to manage symptoms effectively. 

Understanding Anxiety

Anxiety, fundamentally, is our body's natural response to stress. It's a feeling of fear or apprehension about what's to come. While occasional anxiety is a normal part of life, persistent and overwhelming anxiety can be debilitating. Persistent anxiety is more than transient worries or stress. It is a constant distressed state, where apprehension lingers without a specific trigger, clouding one's perspective and experience of life.

Symptoms of Anxiety

Recognising the physical and emotional symptoms of anxiety is the first step towards its management.

Common symptoms of anxiety include:

  • Trouble concentrating

  • Feeling tense

  • Nausea

  • Sweating or trembling

  • Restlessness

  • Increased heart rate

  • Rapid breathing

  • Insomnia

  • Inability to make decisions

  • Irritability

Immediate Techniques for Anxiety Relief

Mindfulness and Breathing Exercises

Practising mindfulness can bring our focus back to the present moment. Simple breathing exercises can aid mindfulness and be effective in calming the mind and reducing anxiety symptoms. 

The 4-7-8 Breathing Technique

Before beginning the 4-7-8 breathing technique, it's important to sit comfortably and place the tongue gently against the upper palate, just behind the top front teeth.

The 4-7-8 method involves the following steps:

  • Start by completely exhaling, emptying your lungs of air.

  • Inhale quietly through the nose for a count of four seconds.

  • Hold your breath for seven seconds.

  • Exhale forcefully through the mouth, lips pursed, creating a "whoosh" sound, for eight seconds.

  • Repeat this cycle up to four times.

Initially, you might feel a bit lightheaded when practising this technique. It's wise to practise while sitting or lying down to avoid any issues with dizziness or falling.

The focus should be on maintaining the ratio rather than the total duration. For those who find it challenging to hold their breath for the full duration, a shorter sequence can be practised, such as:

  • Inhale through the nose for two seconds.

  • Hold the breath for 3.5 seconds.

  • Exhale through the mouth for four seconds.

Maintaining the correct ratio is key. Regular practice of the 4-7-8 technique, ideally once or twice a day, may yield benefits after several days or weeks.

The 5-4-3-2-1 Grounding Technique

When anxious thoughts take over, grounding techniques can be invaluable. One such method is the 5-4-3-2-1 Grounding Technique. This exercise is particularly effective for anchoring you in the present moment, steering your focus away from a whirlwind of anxious thoughts.

To use this technique, first, concentrate on regulating your breathing. Engage in slow, deep, and lengthy breaths to instil a sense of calm. Once you've established a regulated breathing rhythm, proceed with the following steps to ground yourself:

  • Five Sights: Acknowledge five things you can see in your immediate environment. It could be mundane objects like a pen, a speck on the ceiling – anything that's in your line of sight.

  • Four Touches: Recognise four things that you can feel. This might be the texture of your clothing, the surface of a desk, the sensation of your feet on the floor, or the feeling of a breeze on your skin.

  • Three Sounds: Notice three sounds you can hear at the moment. These should be external noises – the hum of a computer, birds chirping outside, or distant traffic sounds. The key is to focus on sounds outside your body.

  • Two Smells: Identify two things you can smell. This might require moving to a different location. For instance, you might detect the aroma of coffee in your kitchen or the scent of a handwash in your bathroom. If you're outdoors, it could be the smell of freshly cut grass.

  • One Taste: Finally, focus on one thing you can taste right now. It could be the lingering flavour of your last meal or drink, the taste of toothpaste from brushing your teeth, or just the neutral taste of your mouth.

This technique is a powerful tool for regaining control during moments of anxiety. By engaging your senses, you draw your focus back to the present, offering a respite from the stress and helping you anchor yourself in the here and now.

Physical Activity

Physical activity, in the context of managing anxiety, extends far beyond mere exercise or workout routines. It encompasses an approach to engaging the body in movement, thereby fostering both physical and mental well-being.

Regular physical activity can significantly contribute to alleviating symptoms of anxiety. It's not just about high-intensity workouts or rigorous gym sessions; even low-impact activities like brisk walking, gardening, or gentle stretching can make a substantial difference. The key is consistency and finding an activity that one enjoys, as this promotes sustained engagement.

Physical activity stimulates the release of endorphins, often known as 'feel-good' hormones, which play a crucial role in elevating mood and creating a sense of relaxation. This biochemical change can help counteract the stress hormones often associated with anxiety. Moreover, engaging in physical activities, especially outdoors, can provide a change of scenery, break the monotony of daily routines, and offer a fresh perspective, all of which are beneficial in managing anxiety.

Additionally, physical activities that require mindfulness, such as yoga or tai chi, can be particularly effective. These practices not only involve bodily movements but also focus on breath control and mental concentration, creating a meditative state that can be immensely calming for an anxious mind.

It's also worth noting that regular physical activity can improve sleep quality, which is often compromised in individuals dealing with anxiety. A better sleep pattern can lead to improved mood and a more balanced approach to handling stressors.

Balanced Diet and Sleep

A balanced diet and adequate sleep are cornerstones in the foundation of effective anxiety management. Nutrition plays a pivotal role in mental health; a diet rich in essential nutrients can significantly influence brain chemistry and, consequently, emotions and thought patterns. Incorporating a variety of fruits, vegetables, whole grains, lean proteins, and omega-3 fatty acids can help stabilise mood and reduce the symptoms of anxiety. Foods rich in magnesium, vitamin B, and antioxidants can particularly aid in calming the nervous system and mitigating stress responses.

Equally important is the role of sleep in managing anxiety. Quality sleep provides the brain with an opportunity to rest and reset, crucial for maintaining emotional and psychological balance. Anxiety can often disrupt sleep patterns, creating a vicious cycle that exacerbates symptoms. Establishing a regular sleep routine, creating a calm and comfortable sleep environment, and avoiding stimulants like caffeine and electronics before bedtime can significantly improve sleep quality.

Practices such as mindfulness meditation or reading before bed can help in transitioning the mind into a state conducive to restful sleep. By prioritising a nutritious diet and good sleep hygiene, individuals can equip their bodies and minds with the strength needed to combat anxiety effectively.

Long-term Anxiety Management Strategies

Developing a Routine

Establishing a daily routine can provide a sense of control and predictability, which is often reassuring for those dealing with anxiety. A well-structured routine can provide a framework that reduces the number of decisions one has to make daily, thereby lessening the cognitive load and the potential for anxiety-triggering situations. This routine should include set times for waking up, meals, work or study, exercise, relaxation, and sleep. It's beneficial to incorporate activities that promote well-being, such as morning meditation, regular exercise, or a hobby that brings joy and relaxation. Consistency in these activities builds resilience against anxiety, as the mind and body begin to anticipate and rely on these positive experiences. It's important, however, to maintain flexibility within this routine to accommodate unexpected changes without causing additional stress. A balance between structure and adaptability can help in building a robust defence against the encroachment of anxious thoughts and feelings.


Writing down thoughts and feelings can help process emotions and reduce the intensity of anxiety. Journaling serves as a powerful tool in managing anxiety, providing a private space for expressing thoughts and feelings. This practice can help in identifying and understanding the triggers of anxiety, offering a clearer perspective on situations that might seem overwhelming. By putting thoughts into words, journaling helps in organising and processing emotions, making them easier to understand and manage. It can also be used to track progress over time, allowing individuals to recognize patterns in their anxiety, as well as to acknowledge and celebrate improvements, no matter how small. 

Furthermore, journaling can be a form of self-care, a dedicated time each day to focus inwardly, away from the distractions and stresses of daily life. It's a moment of introspection that can foster a deeper connection with oneself, leading to greater self-awareness and emotional resilience. Regular journaling can thus be a soothing and therapeutic exercise, beneficial in the journey towards managing anxiety more effectively.

Social Support

Maintaining a strong support network of friends and family can provide emotional comfort and reduce feelings of isolation. Social support plays a crucial role in managing anxiety, providing not just a sense of belonging, but also a valuable resource for emotional resilience. Engaging with friends, family, or support groups creates a network where one can share concerns and receive empathy, advice, and encouragement. This connection with others can significantly alleviate feelings of isolation that often accompany anxiety. In moments of distress, knowing that there are people who understand and care can be immensely reassuring. 

Moreover, social interactions can offer new perspectives and coping strategies, contributing

to a more balanced and positive outlook. Engaging in social activities, even simple ones like a phone call or a coffee meet-up, can provide a distraction from anxious thoughts and a reminder of the joys and comforts of human connection. Building and maintaining these relationships is key to fostering a support system that can be leaned on in times of need, reinforcing the idea that one is not alone in their struggle with anxiety.

The Role of Counselling in Managing Anxiety

Counselling plays an instrumental role in managing anxiety by offering a structured and empathetic environment where individuals can explore the root causes of their anxiety. It provides a safe space for individuals to express their thoughts and emotions without judgement, which is crucial for understanding and addressing anxiety-related issues. Through counselling, individuals gain insight into their thought patterns and behaviours that contribute to anxiety, enabling them to develop healthier coping mechanisms.

Counsellors use various therapeutic techniques which help in identifying and challenging distorted thought patterns and beliefs that fuel anxiety. This approach empowers individuals to alter their thinking and behavioural responses to anxiety-inducing situations, fostering resilience and self-efficacy.

Counselling goes beyond just managing symptoms; it aims at fostering personal growth and self-awareness. It helps individuals build stronger emotional intelligence, allowing them to understand and regulate their emotions more effectively. This therapeutic approach ensures that the benefits of counselling extend into various aspects of an individual's life, contributing to overall well-being and improved quality of life.

Lifestyle Adjustments

Making lifestyle adjustments is a key strategy in managing anxiety, as it involves altering daily habits and routines to support mental well-being. These changes often focus on cultivating a lifestyle that reduces stress and enhances one's ability to cope with anxiety triggers.

Integrating mindfulness practices into daily life can enhance one’s ability to stay present and grounded. Incorporating relaxation techniques into daily life can be highly effective. Practices such as deep breathing exercises, mindfulness meditation, or progressive muscle relaxation can help in calming the mind and reducing the physical symptoms of anxiety. Setting aside time for hobbies and activities that bring joy and relaxation is crucial. Engaging in creative pursuits, spending time in nature, or simply having downtime can provide a much-needed break from stressors and help in maintaining a balanced lifestyle. Effective time management can also reduce stress and anxiety associated with deadlines and busy schedules. Finally, reducing intake of stimulants like caffeine and nicotine can help in lowering anxiety levels.


Managing anxiety is a journey, not a destination. It involves a combination of immediate techniques, long-term strategies, and often professional guidance. At Jodie James Counselling, I am committed to supporting you on this journey, offering compassionate, personalised counselling services to help you regain control and find peace. Remember, seeking help is not a sign of weakness but a step towards empowerment and wellness. For more information or to schedule a session, please visit Jodie James Counselling.



bottom of page