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I Feel... Anxious

Do you feel like you're always on edge, with a storm swirling inside you that you can't quite grasp?

You're not alone. Below you'll find resources and guides to gently support you in understanding, managing, and overcoming those feelings of anxiety.

Get immediate relief with guided breathing

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What is Anxiety?

Anxiety is a natural response to stress, often characterized by feelings of worry, fear, or unease. It is a complex emotional state that can be triggered by a wide range of everyday situations, such as meeting new people, speaking in public, or facing a deadline at work or school.

Anxiety affects both the mind and body, causing physical symptoms like a racing heart, shallow breathing, and muscle tension. The intensity of anxiety can vary greatly, ranging from mild discomfort that might cause slight nervousness or apprehension to overwhelming distress that can feel paralyzing and all-consuming.

While occasional anxiety is normal, chronic or intense anxiety may need attention. Learn more about the difference below.

Who Can Feel Anxious?

Anyone can experience anxiety, regardless of age, background, or life circumstances. It’s a common emotion that affects people at various points in their lives.

Some may feel anxious during stressful events, while others may experience anxiety more frequently due to specific triggers, past experiences, or ongoing challenges.

Anxiety does not discriminate - it’s something we all face from time to time.

Where one person might feel anxious about one thing, another person might be fine with it! That doesn't mean your feelings are wrong or invalid. Everyone's experience is unique, and that's ok.

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A Moment of Relief

  1. Ground Yourself

    • Try the 5-4-3-2-1 method: Name five things you see, four you can touch, three you hear, two you smell, and one you taste.

  2. Breathe Deeply

    • Practice box breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for 4 seconds. Repeat.

  3. Take a Break

    • Step away from the situation, even if it’s just for 5 minutes. A brief walk or splash of cold water on your face can help reset your mind.

When to Seek Professional Help

While occasional feelings of anxiety are normal and our body's way of alerting us to potential danger, it's important to seek professional help if:

  • You find that anxiety is affecting your work, relationships, or ability to function in daily life.
  • You experience physical symptoms like frequent headaches, chest pain, or digestive issues.
  • You experience persistent symptoms like panic attacks, chronic or constant worry, difficulty sleeping, or avoidance behaviours.
A therapist or counsellor can help you understand and manage your anxiety. Professional support can offer you effective tools to address deeper-rooted causes and offer relief.
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Self-Care for Anxiety:

When anxiety strikes, it can feel like everything is out of control. The constant worry, racing thoughts, and physical tension can leave you feeling drained and overwhelmed. But taking proactive steps to care for yourself can help manage and reduce anxiety over time.

By incorporating small, intentional self-care practices into your routine, you can regain a sense of calm and balance. These simple yet effective tips can support your mental health and help you feel more grounded and at ease:

  • Establish a Routine

    Regular sleep, exercise, and meals can stabilize your mood and reduce anxiety.

  • Limit Caffeine and Sugar

    Both can exacerbate anxiety symptoms—try to reduce your intake.

  • Practice Mindfulness

    Meditation, journaling, or simply being present can help calm your mind.

  • Set Boundaries

    Practice saying no to things you don't want to or cannot do to prioritize your wellbeing.

  • Social Support

    Spend time with loved ones or talk to a friend (online or in-person) to share your feelings.

  • Reconnect

    Doing activities you enjoy can provide a sense of accomplishment and joy, helping to reduce stress.

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Manage Your Anxiety

This bundle contains worksheets and templates, a pocket hug comfort stone, cute affirmations mug, colouring sheets and more. All to help you manage your feelings of anxiety. 

Free Resources to Help Manage Anxiety

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5 Finger Breathing

A calming tracing exercise to help soothe moments of anxiety.

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Thought Record

Challenge negative thought patterns and replace them with kinder ones.

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5-Minute Journal Template

A morning journal template to help you stay grounded and present throughout the day.

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Guided Breathing

A calming video to guide you through anxiety-relief breathing.

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Gratitude Template

Focus on positive aspects of your life to shift your mindset away from anxiety.

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Identify Your Triggers

Recognize and address the sources of your anxiety.

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Colouring Sheet

Unwind and de-stress with a calming colouring activity.

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Relaxing Playlist

A curated playlist to help you relax and recharge.

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Anxiety Bingo

Celebrate small wins and track progress through a fun bingo game.

View References

This page and the available resources have been mindfully created using many reputable sources of information:

  • Mind.com
  • NHS.uk
  • Nimh.nih.gov
  • My.clevelandclinic.org
  • Anxietyuk.org.uk
  • Psychiatry.org
Emergency Support

Whatever you're going through, there are people you can talk to any time. You can:

These services are for anyone who's struggling and they won't judge you.

They're free, they're anonymous, and they're always open.

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