• Sarah Felton

5 top tips to help reduce and manage anxiety

  • Breathe – Sounds simple but when we are anxious we can forget to do it, or we don’t breathe deeply enough. Breathe in for 4 seconds, hold you’re breathe for 5 seconds and breathe out for 6 seconds. When we only breathe shallowly, there is too much carbon dioxide in our blood and not enough oxygen. When we breathe too shallow, for too long and too fast we have a panic attack. If you need a visual aid try this:

  • Eat well – Drinking too much caffeine and alcohol will make anxiety worse. If we eat a balanced diet, we can help ward off anxiety. Beef, pork, chicken, legumes, oranges and other citrus fruits, rice, nuts and eggs are all rich in Vitamin B, which it is said can help. (Everyday Health, 2018)

  • Exercise – Getting out in to the fresh air can help ease feelings of anxiety and give your mind something to focus on. Exercise can help us to de - stress.

  • Meditate – This doesn’t have to be complicated or done in a formal way. Try focusing your breathing for a few minutes and then begin to scan your body starting at your head and thinking about how heavy it is or what it feels like, work your way down your body. If you get side-tracked and/or other thoughts come into your mind, don’t

  • worry – this is normal. Don’t judge the thoughts just get back to scanning your body. With practice, this gets easier.

  • Create ‘Worry time’ When we are anxious, our thoughts can be consumed by what I’ll call intrusive thoughts. These are thoughts that distract you from what you are doing, are unwanted and unhelpful. When you get an anxious thought that’s maybe going to distract you from the task at hand try pushing it to the back of your mind and then create some time, at a time that suits you to worry. This begins to put the worry in it’s place. You begin to have more control over your worries.


Everyday Health Website Accessed 08/02/2018 Available at

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