Psychologist Dr Meg Arroll explores practical ways to cope with anxiety, from mindful exercises to movement, sleep and talking about your feelings.
🕒 8 min read
How can you cope with anxiety?
When anxiety builds, try pausing, breathing gently and bringing your attention back to the present. Regular movement, a consistent sleep routine and talking to someone you trust can also help. If anxiety is affecting your life or feels hard to manage, professional support is available.1
What is anxiety?
Anxiety in itself is not fundamentally 'bad'. Yes, it can feel horrible, thanks to physical symptoms such as racing heart, palpitations, sweaty palms, dizziness and tummy upsets, but it is in fact an adaptive physiological process that has allowed us to survive. The problem we have is that these sensations are driven by the fight-or-flight response, which our ancestors needed to either escape or slay predators, but which has not evolved with modern life.
This same stress response is triggered when we anticipate danger, as fears over health, financial security and our children's futures weigh heavily on our minds.
Added to this are the demands and stresses of daily life, so it is completely understandable that we are experiencing feelings of being overwhelmed and a sense of teetering on the edge. Despite the challenges, there are many things we can all do to help us cope when daily life feels uncertain or demanding.
Coping with fears
Repetitive and ruminative thoughts are fuel for anxiety, which feeds off the worries that swirl round and round in our heads. As human beings, we very much dislike uncertainty – this is again an evolutionary and innate mechanism, as we're more likely to survive if we know what's coming. Therefore, doubts over what the future holds (both immediate and long-term) produce uncomfortable mind and body feelings which drive us to find answers.
The key in a situation such as this is not to grapple with these troubling thoughts of what might be, but rather sit in the present to calm the stress response. Mindfulness techniques are a good way to do this, as they can be practised at home and, like any skill, the more you practise mindfulness, the easier it will be to reach a state of relaxation. So, to begin, why not try this technique during times of stress and anxiety.
5-4-3-2-1 mindful senses technique
Take the breathing at a pace that feels comfortable, without forcing it.2 To start, sit comfortably and anchor yourself in a deep breath through your belly - feel it rise on the inhale of three and dip on the exhale of four. Now, close your eyes and bring to your mind's eye the place where you've felt most at ease and relaxed. This can be anywhere, real or imagined, near or far - the boundaries are limitless. Next, follow these steps:
- Focus on 5 things you can see: scan your scene and look for five things that you can see. If you're in the countryside, is there grass or gravel under your feet? What's on the horizon? Are there walkers in the distance? Look for five things: five things that you can see.
- Bring to mind 4 sounds you can hear: what sounds or noises are in the imagined environment? Can you hear birds singing, a tractor ploughing through a field or a dog barking nearby? What pitch and tone are each noise making? Four sounds: focus your mind on four sounds you can hear.
- Now think of 3 smells: breathe in three distinct scents. What does the freshly cut grass smell like on this summer's day? Are there wildflowers or ripe berries in your landscape? Are these aromas fragrant, sweet or piquant, for example? Three things: three things you can smell.
- Next, bring to your conscious awareness 2 physical sensations: look inwards and discover what you can feel on your body. Can you feel the sun beating down on your brow? Or gentle wind lifting your hair? Notice how this feels. Two sensations: two sensations that you can experience in your mind.
- Finally, step back from the detail and notice that 1 overarching feeling: how do you feel right now? Sit with this for a moment. And when you're ready, gently take a breath, open your eyes and re-enter the world.
By the end of this exercise, you may feel calmer and more grounded. Please note that, often when someone begins using mindfulness techniques, their mind wanders. If this happens at any time, do not reprimand yourself, but instead gently nudge your attention back to the mindful task.
The STOP technique
When we're anxious, we not only have intrusive thoughts, but may engage in mindless behaviours such as grazing on unhealthy foods or scrolling online with little or no focus. The following technique can help you pause and respond more deliberately to unhelpful thoughts and behaviours.
Use the following steps:
S is for Stop. Pause for a moment and stop whatever you're doing
T is for Take a breath. Ground yourself by reconnecting your mind and body through a deep breath to anchor you in the moment.
O is for Observe. Now increase awareness of what's happening right now - how do you feel? What sensations, thoughts and actions are you engaged in?
P is for Proceed. Make a mindful decision about whether you want to continue with the present action, e.g. continue reading the news, or it would be better to turn your attention to something less anxiety-provoking.
Bringing awareness to your actions may help you respond to anxious feelings. You can use this technique to check in with yourself and make an informed decision about the behaviours and thoughts you want to engage in, rather than letting the anxiety thought-behaviour loop continue unabated.
Practical coping techniques
Three everyday activities to work into your routine that can help reduce anxiety.
1. Get moving outdoors
Even a short walk can be a manageable way to start moving, while regular activity can help you relax and support wellbeing. If you enjoy being outdoors, build a walk or another activity into your day at a pace that suits you.
Daylight and vitamin D are related but separate considerations. In the UK, sunlight is not strong enough for us to make enough vitamin D between October and early March. The NHS advises considering a daily 10-microgram supplement during autumn and winter, with year-round supplementation for some groups. Our vitamin D range offers options for meeting your nutritional needs. Follow the product label.3
2. Be 'hygienic' when it comes to sleep
To manage anxiety, good 'sleep hygiene' can help, too. In general, this means going to bed and getting up at regular times, keeping the bedroom cool, dark and well ventilated, putting screens away before bed, and overall making this room an oasis for rest.
Winding down in the evenings can help signal that it's time for bed. This could take the form of breathing exercises, reading, listening to an audio book or relaxing music, or having a warm bath.4 For more ideas, read our guide to sleep habits that can help you rest.
3. Talk it out
Turn to friends and family and share your feelings, experiences and fears. But if you find it hard to confide in those close to you and are struggling to cope with anxiety, there are professionals who can help. Your GP can discuss support and treatment options.
When should you seek support for anxiety?
Speak to your GP if anxiety is affecting daily life, feels difficult to manage, or the things you are trying are not helping. You do not have to wait until it becomes overwhelming.
In England, NHS Talking Therapies for anxiety and depression can be accessed through self-referral as well as via a GP. Adults aged 18 or over can usually self-refer, and some areas accept people aged 16 or over. Check the NHS service finder for eligibility and services in your area.5
You can also read about how ongoing stress affects the body.
Coping with anxiety FAQs
What can I do when I feel anxious right now?
Pause what you're doing, get comfortable and let your breathing settle without forcing it. Try the STOP technique or Dr Meg's mindful senses exercise above to focus on the present. You can also talk to someone you trust.
How does the 5-4-3-2-1 mindful senses exercise work?
Dr Meg's version uses an imagined place where you feel at ease. Notice five things you can see, four sounds, three smells, two physical sensations and one overall feeling. The aim is to gently redirect attention from circling worries.
What does STOP stand for?
Stop, Take a breath, Observe and Proceed. It gives you a short pause to notice your thoughts, feelings and actions before choosing what to do next.
Can walking help with anxiety?
Regular activity, including walking, can help you relax and support wellbeing. Start with a manageable amount that suits you, such as a short walk, and build a routine you enjoy.
Why can anxiety make it harder to sleep?
Worry can keep your mind busy and make your body feel more alert when you want to rest. A regular sleep schedule and a gentle wind-down routine may help. Speak to your GP if anxiety or sleep problems persist.
When should I get professional help for anxiety?
Seek support if anxiety is affecting daily life, you are struggling to cope, or self-help isn't helping. Your GP can discuss options, and eligible adults in England can also self-refer to NHS Talking Therapies.
