Anxiety can feel like a racing mind or constant worry you just can’t shake. It shows up differently for everyone—sometimes it’s loud and obvious, other times it’s quiet and draining.

It’s something many of us face, and while it can feel overwhelming, there are helpful ways to manage it. You don’t have to push yourself too hard—just gentle, steady steps to help you feel calmer and more in control.

Here are 6 simple tips that can support you in your daily life.

Tips to Overcome Anxiety

1. Breathe Slowly and Gently

When we’re anxious, we tend to take quick, shallow breaths. This can make us feel even more panicked. Deep breathing tells your body, “You’re safe.” Breathe in through your nose for 4 seconds, hold for 2 seconds, and breathe out through your mouth for 6 seconds. Repeat this a few times. It helps calm your mind and body.

2. Talk to Someone You Trust

Anxiety can feel like carrying a weight no one else can see. When we keep everything inside, our worries often grow bigger and more intense. But talking to someone, a friend, family member, partner, or even a colleague, can bring a sense of relief. You don’t need to have the perfect words or a full explanation. Just starting the conversation can help you feel less alone in what you’re going through.

3. Write Down Your Thoughts

Keep a journal and at the end of the day, jot down what’s been on your mind, what made you feel anxious, or even a few things that went well. Over time, this simple habit can help you process your emotions and gain perspective.

4. Take Breaks from Screens

Endless scrolling, constant notifications, can quietly add to your anxiety without you even realising it. Our minds need rest from the constant input, especially when we’re already feeling overwhelmed.

Taking intentional breaks from screens can help you reconnect with yourself and your surroundings. Set a gentle reminder to pause from your phone or computer a few times a day. Even a short 15-minute break can help your mind reset and feel calmer. It’s a small step that makes a big difference.

5. Stay in the Present Moment

Anxiety often takes us out of the present, pulling us into “what ifs” about the future or replaying past moments on a loop. But when you gently bring your focus back to the here and now, it can help quiet those racing thoughts and make you feel more grounded.

Practice the 5-4-3-2-1 grounding method when you feel overwhelmed:

5 things you can see – Look around and name them out loud or in your head.
4 things you can touch – Notice the texture of your clothes, a chair, or even the ground beneath your feet.
3 things you can hear – Listen closely. Can you hear birds, traffic, or the hum of a fridge?
2 things you can smell – Notice scents in the air or something nearby like coffee, flowers, or even soap.
1 thing you can taste – Take a sip of water, a mint, or just notice the taste in your mouth.

This technique brings your awareness back to the moment and helps you feel more in control, even during anxious times.

6. Focus on Better Sleep Habits

Sleep and anxiety are closely connected—when you don’t sleep well, anxiety tends to increase, and when you’re anxious, falling or staying asleep becomes harder. It can feel like a frustrating cycle, but the fact is that small changes to your sleep routine can make a real difference.

Improving sleep isn’t about perfection—it’s about creating an environment where your body and mind feel safe to rest. Build a gentle bedtime routine to help signal to your brain that it’s time to wind down. Even 20–30 minutes of calm before bed can help your body ease into more restful sleep, which in turn can reduce your anxiety during the day.

Summing Up

Managing anxiety doesn’t have to be complicated. It’s about taking small, gentle steps that help you feel more at ease—whether that’s slowing down your breath, writing your thoughts down, or talking to someone who cares.

There’s not one solution that fits all, and that’s okay. What matters is finding what works for you and taking it one day at a time. Some days will feel easier than others, and that’s part of the process.

Be kind to yourself along the way. You’re doing your best—and that’s more than enough.

If you’re interested in learning more about anxiety and how it can be managed in everyday life, this guide may help you take that next step.

And if things ever feel too heavy to handle alone, don’t hesitate to ask for help. You’re not alone in this.