Anxiety is one of those silent struggles. You might look perfectly fine on the outside, managing work, family, conversations at the school gates, but inside, there’s a constant hum of unease.
For many of us, that hum occasionally swells into a roar: racing thoughts, tight chest, clenched jaw, difficulty sleeping. You don’t need a diagnosis to know something’s off.
And while social media might sell you “hacks” or wellness influencers promise overnight transformations, managing anxiety doesn’t work like that. There’s no silver bullet. But that doesn’t mean it’s hopeless.
In fact, learning to manage anxiety might be one of the most life-affirming, empowering things you ever do.
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Anxiety: A natural emotion with a powerful purpose
Let’s get one thing straight: anxiety isn’t a flaw. It’s a built-in safety mechanism, like a smoke alarm. It’s there to protect you. Your body’s fight-or-flight response kicks in to help you deal with danger, real or imagined.
But when that alarm keeps going off unnecessarily, or too often, it becomes exhausting.
The NHS defines anxiety as “a feeling of unease, such as worry or fear, that can be mild or severe.” It’s a spectrum, and we all sit somewhere on it. A big presentation at work, a health scare, or simply a loud noise in a quiet room can all trigger it. That’s normal.
But if anxiety shows up most days, without a clear cause, and starts interfering with your life, that’s when it’s time to pay attention and take action.
How anxiety can affect the body and mind
Chronic anxiety doesn’t just make you feel worried. It can have a real, physical impact:
- Difficulty falling or staying asleep
- Headaches and jaw tension
- A racing heart or palpitations
- Digestive issues
- Dizziness or breathlessness
- Muscle aches and constant fatigue
Sometimes, it shows up as restlessness or habits you don’t even notice, nail biting, constant phone checking, snapping at loved ones. And because it’s invisible, you might feel pressure to “keep it together” while struggling silently.
But here’s the truth: anxiety isn’t something you “get rid of.” It’s something you learn to live with, on your terms.
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Managing anxiety: What actually works?
There’s no one-size-fits-all approach, but there are tools that can help you start to feel more in control.
1. Breathing techniques
One of the quickest ways to calm the nervous system is through the breath. Try this:
- Inhale through your nose for a count of 4
- Hold for 4
- Exhale through your mouth for 6
- Repeat for a few minutes
You can do this at your desk, on the bus, in the loo, anywhere. This simple act of conscious breathing sends a powerful signal to the brain: “You’re safe.”
2. Move your body
Exercise doesn’t have to mean the gym. A brisk walk, a bit of stretching, even dancing around your kitchen all help to release tension and boost feel-good endorphins.
3. Mindfulness and Sophrology
Mindfulness has gone mainstream, but many people struggle to “empty their mind” or sit still. That’s where Sophrology comes in. Often described as “mindfulness with movement,” it combines breathwork, gentle stretches, and visualisation to help you feel grounded and resilient.
Dominique Antiglio, founder of BeSophro and author of The Life-Changing Power of Sophrology, calls it a “superpower” for managing anxiety. “It teaches you to connect with your body and mind, so you don’t get overwhelmed by either,” she says.
Try out Sophrology for yourself with this practice audio session: Control stress using your breath
4. Reduce stimulants
Coffee, tea, energy drinks, even chocolate, can aggravate anxiety. Try switching to herbal teas or reducing your intake gradually. Many people notice a big difference in just a week.
5. Cognitive Behavioural Therapy (CBT)
If your anxiety feels persistent or intense, CBT is a proven method for changing unhelpful thought patterns. It’s available on the NHS and through private therapists, both in-person and online.
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What about panic attacks?
A panic attack can feel terrifying. Your heart races, your chest tightens, and you might even feel like you’re dying. But they are temporary and treatable.
The best way to manage a panic attack in the moment is to:
- Sit somewhere safe
- Focus on your breath—slow, steady inhales and exhales
- Remind yourself: “This will pass. I am safe.”
It can also help to have a “grounding object”, a smooth stone, a familiar scent, or even a calming playlist, to bring you back to the present.
A powerful exercise: your mental safe space
Visualisation is a core part of Sophrology, and it’s incredibly effective for anxiety. Try this:
- Close your eyes. Picture a protective bubble around you.
- Choose its colour and texture.
- Inside this bubble, nothing can harm you. It’s calm, quiet, peaceful.
- Breathe deeply. Stay in that space for a minute or two.
You can return to this mental haven any time you need. Over time, your body starts to associate the image with calmness, and anxiety loosens its grip.
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Small, consistent steps make the biggest difference
Managing anxiety isn’t about chasing perfection. It’s about building rituals that support you bit by bit, day by day. A mindful breath before a stressful meeting. A screen break during lunch. Ten minutes of gentle stretching before bed.
You don’t need to fight anxiety or pretend it’s not there. You just need a toolkit, and the self-kindness to use it. Techniques like breathwork, gentle movement, mindfulness and Sophrology can help shift you from overwhelm to calm, often in just a few minutes.
If you’re looking for structured guidance, the BeSophro app offers step-by-step programmes designed to support stress relief, better sleep, emotional resilience and confidence-building. For £12.99 per month, with no contract, it’s a gentle way to start putting yourself first, one small daily practice at a time.
You’ve already survived 100% of your hardest days. You can handle this one, too.
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Note: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional for medical concerns.