Coping with Anxiety: 10 Practical Strategies to Help Cope With Anxiety

By Derek Flint (PNCPS Acc.): UK-Based Counsellor : Sex & Porn Addiction Therapist

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Practical Strategies to Make a Difference - Learn to Cope

Anxiety can feel overwhelming—racing thoughts, physical tension, and a constant sense of unease. Whether it shows up in specific situations or lingers day to day, it can get in the way of how we live, work, and connect. The good news is there are practical, evidence-based strategies you can use to manage anxiety and feel more in control.

Here are 10 Practical Strategies to help cope with anxiety and other emotions and begin to feel more at ease:

1. Practice Deep Breathing

Controlled breathing helps calm your nervous system and signals safety to your brain. Try breathing in for 4 counts, holding for 4, and breathing out slowly for 6. Do this for a few minutes when anxiety hits. Read more about breathwork on the British Heart Foundation Website Click Here

2. Use Grounding Techniques

Grounding helps bring you back to the present when your thoughts spiral. Try the 5-4-3-2-1 method: name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.

3. Limit Stimulants

Caffeine, sugar, and alcohol can all increase symptoms of anxiety. Cutting back or avoiding them during high-stress periods can help your body and mind stay more balanced.

4. Build a Routine

Anxiety often thrives on unpredictability. Creating structure in your day—regular meals, movement, rest, and time for connection—can help reduce anxious feelings and bring stability.

5. Move Your Body

Exercise is one of the most effective ways to reduce anxiety. It releases built-up tension, boosts mood, and helps you feel more connected to your body.

6. Talk It Through

Anxiety can shrink when it’s spoken aloud. Whether it’s with a friend or a therapist, talking about your worries can help you feel supported and gain a different perspective.

7. Challenge Unhelpful Thoughts

Using cognitive behavioural techniques, you can start to notice anxious thoughts, question how true or helpful they are, and gently reframe them to be more balanced and compassionate.

8. Try Mindfulness or Meditation

Mindfulness helps you observe your thoughts without getting caught up in them. Apps like Headspace or Insight Timer can guide you through meditations designed to reduce anxiety and stress.

9. Prioritise Sleep

Lack of sleep makes anxiety worse. Create a calming evening routine, keep screens out of the bedroom, and aim for consistent sleep and wake times.

10. Set Small, Achievable Goals

When you’re anxious, even everyday tasks can feel overwhelming. Break things down into smaller steps, and give yourself credit for each one you complete. This builds confidence and reduces avoidance.

Final Thoughts

These 10 Practical Strategies to Help Cope With Anxiety aren't about making anxiety disappear overnight—but they can help you manage it with more ease and self-compassion. Therapy offers a safe space to explore the root of your anxiety, understand your triggers, and build a personalised toolkit that works for you.

Dealing with the underlying challenges that lead to stress, anxiety and low mood can be very beneficial. Whether you are looking for:

• couples behavioral therapy,

• relationship counselling in Kent,

• help dealing with adverse childhood events, ACES

• dealing with trauma

• therapy for stressed teens

• a drug and alcohol counsellor

• counselling for gambling

Our team offer professional counseling services. so get in touch and discover what therapy is best for me. If you're ready to take that step, get in touch here Meet the Team