Tips to Reduce Anxiety

Elle Orchard
May 28
3 min read

Living with anxiety is tough and whilst you’re in the middle of it all, it can feel hopeless. I can whole heartedly relate to this feeling because I was in pretty much a constant state of anxiety for a long time, it left me feeling exhausted and wondering whether I would ever get back to a sense of peace. Whilst I appreciate how overwhelming it becomes; I am here to share with you a few small habits we can introduce to make it all a little more manageable…

1. Acknowledge & Accept

I know this one might sound a little strange—maybe even counterproductive—but for me, one of the most important steps is simply acknowledging the anxiety and accepting that this is how I’m feeling right now. In the past, I noticed that the more I tried to resist or push it away, the more intense it actually became. Instead, try placing both hands over your heart and gently saying, “I hear you, anxiety.” Then, if you can, get a little curious—what might the anxiety be trying to tell you? You don’t have to solve it, just listen. That simple act of acceptance can shift everything.

2. Breathe

I’m 100% sure you’ve heard this before but the reason is because it really does work! Box breathing is my go to for when I’m feeling anxious (find more in the benefits of breathwork blog), I find doing just 5 rounds gives my nervous system the chance to calm down and my body can then realise there is no immediate threat and we are safe.

3. Journaling

I understand it can be a little tricky to get started with journalling and can feel a bit overwhelming to do it daily at first but I would really recommend it when it comes to getting reflective with your feelings. It’s a great way to notice patterns and writing your worries down can really help take away their power! Try starting with this journal prompt –‘If my anxiety had a voice what would it be saying? How can I respond with kindness?’

4. Grounding

Anxiety LOVES to encourage us to live in the future, dragging up all those scary ‘what ifs’ that get us stuck in negative thought patterns. We can use grounding to be able to come safely back to the body and the present moment. I find grounding works best for me out in nature, so if you can go and find yourself a beautiful, peaceful spot. Try the 5-4-3-2-1 method, 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell and 1 you can taste. Practising this method will help you to anchor into the present moment and prevent you from escaping up into the mind!

I totally understand these tips can feel a little ‘samey’ and when we’re in the anxiety pit we often want a quick fix, but unfortunately healing takes effort. We have to get used to choosing ourselves, next time you feel anxiety creeping up on you and get tempted to respond in the way you usually do, remember that the same behaviour gets the same result. Why not try one of these tips instead and just notice how you feel after! Let me know how you get on <3