“She said: I can’t help it. I have so many things in my head, and I can’t stop thinking! I feel my heart race, and I just can’t relax.”
Anxiety can feel overwhelming—like your body and mind are stuck in overdrive. But the good news is: there are many evidence-based tools that can help. Different things work for different people, so it’s about finding what supports you.
Here are some strategies my clients often find useful:
💨 Breathwork
When we’re anxious, our breathing becomes shallow and fast, which signals danger to the brain. Research shows that slowing your breath—using techniques like box breathing or 4-7-8 breathing—lowers heart rate, activates the body’s relaxation response, and restores calm.
🌿 Grounding Techniques
Grounding brings your attention back to the present moment. Mindfulness-based practices, like noticing 5 things you see, 4 you touch, 3 you hear, help anchor you in the “here and now” and reduce spiraling thoughts.
📝 Journaling
Expressive writing research shows journaling decreases rumination and improves emotional regulation. Putting worries on paper helps the brain process emotions, gain perspective, and reduce the intensity of anxious thoughts.
🚶 Movement & Exercise
Even 20–30 minutes of walking, stretching, or swimming can release endorphins, balance stress hormones like cortisol, and significantly reduce symptoms of anxiety. Physical activity is often recommended as part of treatment.
🤝 Talking it Out
Social support is one of the strongest protective factors against anxiety. Talking with a therapist or even a trusted friend helps you reframe anxious thoughts, feel understood, and remember you’re not alone.
💊 Medication
For some, anxiety is so strong that lifestyle tools alone aren’t enough. Evidence shows that medications can be effective in regulating the brain’s chemistry. They’re not a quick fix, but when combined with therapy and coping strategies, they can provide real relief. Always consult a GP or psychiatrist to see if this option is right for you.
💡 The bottom line:
Anxiety does not define you. With the right tools and support, it can be managed and treated. 
