7 Practical Tips to Manage Anxiety
At Picton Psychology, we understand how overwhelming anxiety can feel. Whether you’re experiencing persistent worry, racing thoughts, or physical symptoms like tension and fatigue, anxiety can significantly affect your daily life. The good news? Anxiety is highly treatable, with the right tools and support, you can learn to manage it effectively.
In this blog, we’ll share seven evidence-based tips that may help you reduce your symptoms and regain a sense of calm and control.
What is Anxiety?
Anxiety is a normal human response to stress. It’s our body’s way of preparing for potential threats. But when that response becomes intense, prolonged, or starts interfering with your life, it may be time to seek help. Common symptoms of anxiety include:
- Excessive worry
- Difficulty concentrating
- Feeling on edge
- Sleep disturbances
- Avoidance behaviours
- Panic or physical symptoms like sweating or rapid heartbeat
Whether you’ve been diagnosed with an anxiety disorder or are simply feeling overwhelmed, these tips are a helpful place to start.
1. Use Deep Breathing to Regulate Your Body
Anxiety often activates your sympathetic nervous system—your body’s “fight or flight” response. Deep, slow breathing can help activate the parasympathetic nervous system and bring your body back to a calm state. Try breathing in for five seconds, holding for two, and breathing out for five seconds. Repeat this five times.
2. Challenge Unhelpful Thoughts
Anxiety tends to exaggerate the worst-case scenario. Become a “thought detective” by asking:
- What evidence supports this thought?
- What evidence contradicts it?
- Is this a helpful or accurate way to think?
Learning to step back and observe your thoughts with curiosity, rather than believing them instantly, can help reduce anxiety over time.
3. Take Your Own Advice
If a friend came to you with the same concern, what would you say to them? We’re often more compassionate and rational when offering support to others. Try directing that same kindness and perspective toward yourself.
4. Focus on the Present, Not “What Ifs”
Anxiety thrives on uncertainty and hypothetical thinking. Instead of asking “what if?”, gently bring yourself back to “what is.” Mindfulness strategies and grounding techniques can help you stay focused on the here and now.
5. Avoid Avoidance
Avoiding what makes us anxious might bring short-term relief, but it often reinforces anxiety in the long run. Gradual exposure, with the help of a trained therapist, can help you build confidence in facing situations you’d usually avoid.
6. Think in Shades of Grey
Black-and-white thinking (e.g., “If I fail this, everything is ruined”) fuels anxiety. Practice considering other perspectives and possibilities. Often, the truth lies somewhere in between—not at either extreme.
7. Weigh the Cost of Holding on to the Thought
Ask yourself: Is this thought helping me or hurting me? What’s the emotional cost of holding onto it? Letting go of an anxious thought doesn’t mean you’re ignoring something important—it means you’re choosing what’s helpful.
When to Seek Professional Help
If anxiety is affecting your relationships, work, school, or general wellbeing, professional therapy can make a meaningful difference. At Picton Psychology, our team of experienced psychologists and clinical therapists offer individual therapy, group programs, and assessments tailored to your needs.
We also offer a fully bulk-billed Mood & Anxiety Group Program with a GP Mental Health Care Plan, designed to provide practical tools in a supportive setting.
Get in Touch
Picton Psychology offers flexible appointments in-clinic, online, or via outreach. We support adolescents and adults from across the Wollondilly region and beyond.
To book an appointment or learn more about anxiety therapy in Picton, call our team on (02) 4602 7111 or visit our website.