How to manage anxiety and stress

Anxiety and stress can cause uncomfortable and distressing symptoms that can interfere with the quality of life, productivity, and relationships.

It can be very difficult to control those symptoms and sensations but learning how to manage anxiety or high-stress levels can be a strategy that improves your livelihood for the rest of your life. 

It’s totally normal to feel anxious from time to time, but there are lots of things you can do to feel a bit better.

These are techniques that can be really helpful if you experience anxiety every now and then or feel unexpectedly anxious.

Take a break

Stepping back from the problem helps clear your head. Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques.


Exercise is one of the most important things you can do to combat stress.

It might seem contradictory, but putting physical stress on your body through exercise can relieve mental stress.

Practise breathing techniques

The physical symptoms of anxiety can be triggered by hyperventilation.

Try doing breathing exercises to help calm you down and slow your breathing whenever you feel anxious.

Focus on the present

Have you ever noticed that feeling stressed or anxious often coincides with dwelling on the past or worrying about the future?

Focusing your mind on the present moment can help you feel a little more relaxed.

Spend time with friends and family

Social support from friends and family can help you get through stressful times.

Being part of a friend network gives you a sense of belonging and self-worth, which can help you in tough times.

Avoid drugs, alcohol and stimulants

 Using stimulants can worsen your anxiety symptoms, so cutting these out can help you to manage your anxiety.

It’s ideal to avoid alcohol and drugs in general when you’re experiencing anxiety.

Write it down

One way to handle stress is to write things down.

While recording what you’re stressed about is one approach, another is jotting down what you’re grateful for.

Gratitude may help relieve stress and anxiety by focusing your thoughts on what’s positive in your life.

Face your fears

If you always avoid situations that make you anxious, this might be stopping you from doing things you want or need to do.

It sounds weird, but facing the things that make you anxious can reduce your anxiety.

Eat and sleep well

Diet and sleep are also really important for your well-being.

A healthy diet will make you feel healthier and stronger and better able to handle stress, while enough sleep positively affects your mood and stress levels.

Learn what triggers your anxiety.

 Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and look for a pattern.


Anxiety and stress are common problems, and everybody gets stressed sometimes.

However, if it is a prolonged worry that is interfering with your quality of life and does not seem attached to a single trigger, it may be anxiety.

Whether you have high-stress levels or anxiety, the methods to manage the symptoms are similar and you may find that they are more beneficial and effective than you anticipated.