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Managing Anxiety: Reclaiming Control

Key Information

You Are in Charge: Anxiety can make it feel like your worries are in control. Practical skills can help you reclaim control. The goal is not to never feel anxious, but to build confidence in managing it when it arises.
The "Longer Out-Breath": Slow your breathing to calm your body’s alarm response. Try breathing in through your nose for 4, then out through your mouth for 6. The longer out-breath signals to your brain that it is safe to relax.
The "Worry List" (CBT Technique): Write worries down, then question them: what evidence supports the thought, and is there a more balanced way to view it?
Wellbeing Foundations: Movement, regular meals, and reducing caffeine can all reduce anxiety and its physical symptoms.

These tools can help reduce anxious feelings and improve your sense of control.

1) The "Longer Out-Breath"
- When anxiety rises, breathing often becomes fast and shallow.
- Try this: Breathe in gently through your nose for a count of 4… then breathe out slowly through your mouth for a count of 6.
- The longer out-breath sends a physical signal to your brain that it is safe to relax.
2) The "Worry List" (CBT Technique)
- Write your worries down to get them out of your head and onto paper.
- Once written down, a worry often feels more manageable.
- Then ask:
  - Evidence: What is the actual evidence for this thought?
  - Balance: Is there a more balanced way of looking at this?
3) Wellbeing Foundations
- Movement: Even a brisk 20-minute walk can reduce overall anxiety levels.
- Diet: Eat regular meals to avoid blood sugar dips, which can mimic or worsen anxiety.
- Caffeine: Consider reducing caffeine (coffee, tea, energy drinks), as it can make anxious feelings worse.

These techniques are skills that get easier with practice.

If you continue to struggle, professional support is available to help you build on these foundations.

If anxiety is affecting your day-to-day life, please get in touch. We can discuss your symptoms and the support options available.

To learn more about generalised anxiety disorder and things you can do to help manage it, please visit the NHS website.

Last reviewed: 01 January 2026
Next review due: 01 January 2029