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Top Tips for Managing Anxiety

  • Writer: Team Tutor Connect
    Team Tutor Connect
  • 3 days ago
  • 4 min read

Whilst the suggestions below are tried and tested strategies for helping with anxiety, they do not act as a replacement for medical advice. Please contact your doctor or a counsellor if you are going through a significant anxious episode so you can be offered appropriate treatment.



It is estimated that over 3 million people in the UK have an anxiety disorder with the reported figure steadily rising, particularly since the Covid 19 pandemic. Anxiety can manifest in various ways, including physical symptoms like a racing heart, sweaty palms and stomach aches, alongside mental struggles such as overthinking, negative self-talk and fear of failure.


If you, or your child, are coping with anxiety you need clear, effective ways to feel better. There are many different strategies that can help reduce anxiety, but here are our Top Tips. Hope they help!


Tip 1: Talk it Over

Anxiety makes us feel uncomfortable and unsettled and sometimes discussing the symptoms can be tricky. However, by talking through how you feel with someone you trust, it can be incredibly powerful and help lessen overwhelming emotions. That old cliché ‘a problem shared is a problem halved’ is a cliché for a reason. Trust the people you love to listen, support and advise. If you feel unable to speak to someone close, organisations such as Anxiety UK or MIND can also provide professional and approachable guidance.


Tip 2: Write it Down

Anxiety is like listening to multiple radio stations at the same time, all in one space. Our brains swarm with questions, worries, fears and scary thoughts, which lead to anxious physical sensations. By writing down how you feel, the thoughts are removed from your head onto the paper, resulting in a more manageable emotional level. Keeping a specific journal for these thoughts allows you to track patterns and triggers over time, helping you identify solutions more effectively.


Tip 3: Relaxation

If you are managing anxious thoughts and feelings, it is important that you find time to relax. You need to allow your body time to reset and feel calmer. Sometimes it can be difficult to feel relaxed but, if you find something to do that makes you happy, those warm and fuzzy feelings will come. Possible suggestions might be to have a warm bath, kick a ball, take a walk in nature, bake a cake, read a book or even spend time gardening. Relaxation techniques such as deep breathing exercises or progressive muscle relaxation can also help reduce physical symptoms of anxiety.


Tip 4: Exercise

Anxiety creates an overproduction of adrenaline in the body which, in turn, leads to more anxiety. One surefire way to lower adrenaline levels is to burn off the feelings with exercise. A quick run on the spot can work wonders, a jog in the park is even better. Exercise releases endorphins so you’ll be flooded with happy hormones in no time. Any exercise works so just do what you can, when you can, whether it’s going for a swim, cycling or even dancing to your favourite song.



Tip 5: Nutrition

Studies have shown a clear link between nutrition and anxiety. The excessive amount of sugar packed into processed food products is a major culprit. There are simple steps you can take with your diet which will significantly help your anxiety levels. Foods that contain selenium (such as Brazil nuts), Omega 3 (such as salmon), magnesium (such as dark chocolate), and tryptophan (such as turkey) are clinically proven to aid people with anxiety. Additionally, avoiding caffeine and alcohol can reduce jittery feelings and ensure a more stable mood.


Tip 6: Sleep

Often people with anxiety find sleep a challenge. Keeping to a good routine can be really helpful. Try to go to bed at the same time, make sure your bedroom is comfortable and you have limited LED light which can be distracting. If you can’t get to sleep, or you keep waking up, try not to worry as your body won’t relax enough to sleep if you do. Instead, have a warm drink, read a book, or listen to calming music until you can nod off. Using lavender essential oils, or white noise machines, might also assist with creating a soothing environment.



Tip 7: Stretching, Prayer and Meditation

Yoga is known to be a great reducer of stress but, if you are not up for a downward dog, simple stretching can be just as effective. There are loads of stretches that actively lower chemicals in the body, resulting in loosened muscles. The child pose and ragdoll are especially powerful as they physically lower levels of adrenaline.


Taking time out to quietly think and reflect can be an effective remedy for anxiety too. Try some relaxing music and sit silently concentrating on your breathing. If you find it difficult, there are lots of apps you can download which will help you focus. Prayer and mindfulness activities can also provide comfort and clarity for those who practise them.


Tip 8: Praise and Gratitude

Humans are often wired to focus on their mistakes rather than their achievements. So, even when you have had a tough day, praise yourself for getting through it, for surviving whatever happened. Taking time to give yourself a pat on the back will make you feel more positive and stronger for the next day.


Sometimes it is hard to see things we are thankful for. We become so caught up in the things that haven’t gone right, and we can take what we have for granted. Try to be thankful for three things every day, whether it’s the sunshine, a kind word or a delicious meal. Practising gratitude helps shift focus onto the positive aspects of life.

 

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