Have you ever felt your heart racing and your palms sweating just before stepping into a meeting—or even just thinking about it? That tense feeling in your stomach, the trouble concentrating, the worry that you might be losing your grip? These sensations are all signs of anxiety, and they’re more common than you might realise. Most of us feel a bit anxious every now and again, but when those feelings don’t subside or appear for no clear reason, it could point to an anxiety condition

According to Beyond Blue, anxiety conditions affect 1 in 4 people in Australia. That’s around three million Australians who regularly contend with overwhelming thoughts, fears, and worries. The good news? Anxiety is treatable. By learning a few practical strategies, you can manage these uncomfortable feelings and regain a sense of control.

The following tips and insights are drawn from evidence-based recommendations. Think of them as a toolkit for understanding anxiety and adopting practical ways to cope. 

What Anxiety Really Is

Anxiety is more than just feeling stressed or worried. While stress and anxious feelings are natural responses to everyday pressures—like an upcoming work deadline or family obligations—they typically recede once the stressful situation passes.

However, when anxiety lingers without a specific trigger, and these worries significantly interfere with daily life, that’s when it becomes a potential anxiety condition. Its hallmark signs can include persistent worrying, restlessness, sleep problems, and even physical symptoms like muscle tension.

Spotting The Red Flags

Because feeling worried or nervous is a normal experience, it can be tricky to know when professional support might be needed. Keep an eye out for:

Persistent Worry: Feeling anxious most of the time, with little relief.
Racing Thoughts: Struggling to quiet your mind or control your worries.
Trouble Focusing: Finding your thoughts scatter or your mind going blank.
Physical Tension: Feeling tightness in the muscles, restlessness, or exhaustion from being constantly ‘on edge.’
Sleep Issues: Having difficulties getting to sleep or staying asleep due to persistent worry.

If any of these ring true, Beyond Blue offers an anonymous Anxiety and Depression Test (K10) you can take to gauge your feelings. This test consists of ten questions about how you’ve felt over the last four weeks, commonly used by Australian GPs to help decide whether further support is needed.

Take The Beyond Blue Anxiety & Depression Test

Your Toolkit: Ten Ways to Manage Anxiety

Below are some widely recommended methods for managing anxiety. Everyone is different, so experiment with these techniques to find which ones work best for you.

1. Slow, Steady Breathing

When anxiety strikes, your breathing often becomes shallow and rapid, which can lead to dizziness or a racing heartbeat. Try this simple exercise:

• Breathe in slowly to the count of three.
• Breathe out slowly to the count of three.

Repeat a few times. Paying attention to the count helps draw your focus to the present moment, signalling your body and mind to calm down.

2. Progressive Muscle Relaxation

Do you hold tension in your neck, shoulders, or jaw? This exercise can help:

• Find a quiet spot, close your eyes, and get comfortable.
• Tense each major muscle group—starting from your toes and working upwards—for about three seconds.
• Release quickly, letting the tension melt away.

Progressive muscle relaxation makes you more aware of where you store stress and shows you how to let it go.

3. Stay in the Present Moment

Anxiety often tricks you into living in a hypothetical future filled with “what ifs.” Practising mindfulness or meditation grounds you in the here and now. Even a brief five-minute session focusing on your breath or using a guided meditation can improve your ability to settle your thoughts.

4. Embrace a Healthy Lifestyle

A well-rounded approach to physical health has a domino effect on mental health:

Stay Active: Even a brisk walk can do wonders.
Eat Well: Balanced meals keep energy levels steady.
Spend Time Outside: Nature has a soothing influence on frazzled nerves.
Social Connections: Regular catch-ups with friends or family ease isolation.
Manage Stress: Schedule breaks and find quick relaxation techniques.
Enjoy Hobbies: Engaging in activities you love can divert anxious energy.

5. Small Acts of Bravery

Avoidance might feel good in the short term, but it can feed anxiety over time. If public speaking terrifies you, try practising a brief talk with close friends first. Each successful ‘small step’ rebuilds confidence, proving you can handle more than you thought.

6. Challenge Your Self-Talk

Anxiety often exaggerates threats while underestimating your strengths. Consider:

Fact-Check Your Fear: Is the danger you’re envisioning really accurate?
Reframe: Turn “I’ll definitely fail” into “I’ll do my best, and that’s good enough.”

Changing negative self-talk helps you break free from catastrophic thinking.

7. Be Kind to Yourself

Self-compassion isn’t just a trend—it makes a real difference. Think about how you’d encourage a friend going through something similar. Offer yourself the same kindness and reassurance. A small mental shift can ease the strain anxiety places on you.

8. Plan Your Worry Time

It may sound counterintuitive, but designating a ‘worry window’ can prevent anxious thoughts from running wild. Devote 10 minutes a day to listing or thinking through your worries. If concerns arise outside that slot, remind yourself you have a specific time set aside for them.

9. Track Your Triggers and Triumphs

Keeping a log of when you feel anxious and when you feel at ease can reveal patterns. Maybe you notice you’re more on edge after checking certain emails or scrolling through social media at night. Equally, jot down strategies that helped you cope—these ‘wins’ can guide you to effective solutions moving forwards.

10. Seek Professional Support if Needed

If self-help efforts aren’t doing the trick or your anxiety is worsening, don’t hesitate to talk to a professional. Australia has a wealth of support options, from counselling to specialised therapy. Seeking help doesn’t signal weakness—it demonstrates self-awareness and a commitment to living well

Anxiety might never fully go away—life is unpredictable. But, just like selecting clothes that boost your confidence, you can pick strategies to help you handle anxious moments with greater composure. Here’s to living every day with less worry and more self-assured style.

Some parts this article were originally published on the Beyond Blue website here