Managing Anxiety: Reclaiming Control

Key Information

• You Are in Charge: When living with anxiety, it can feel like your worries are in charge. However, there are practical skills you can learn to reclaim control. The goal is not to never feel anxious, but to build the confidence to manage it when it arises.
• The "Longer Out-Breath": When anxiety rises, your breathing often becomes fast and shallow. You can calm this physical response by slowing it down.
• Try this: Breathe in gently through your nose for a count of 4, then breathe out slowly through your mouth for a count of 6.
• A longer out-breath sends a physical signal to your brain that it is safe to relax.
• The "Worry List" (CBT Technique): Get your worries out of your head and onto paper. Once a worry is written down, it often feels more manageable. You can then question it:
• What is the actual evidence for this thought?
• Is there a more balanced way of looking at this?
• Wellbeing Foundations:

• Movement: Even a brisk 20-minute walk can reduce overall anxiety levels.
• Diet: Eat regular meals to avoid blood sugar dips, which can mimic or worsen anxiety.
• Caffeine: Consider reducing caffeine (coffee, tea, energy drinks), as it can act as a stimulant and make anxious feelings worse.

What Happens Next?

These techniques are skills that become easier with practice. However, if you continue to struggle, professional support is available to help you build on these foundations.

Further Information

To learn more about generalised anxiety disorder and things you can do to help manage it, please visit the NHS website.

Last reviewed: 05 April 2026
Next review due: 05 April 2029