Learning Centre · Guide
Managing anxiety: a practical guide
Feeling anxious sometimes is a normal part of life. When it starts to feel too big, these ideas may help you cope. You don't have to figure it out alone.
What anxiety can feel like
Anxiety is your body's way of reacting to worry or stress. You might notice a racing heart, fast breathing, a tight chest, a churning stomach, trouble sleeping, or thoughts that keep going round and round.
These feelings can be really uncomfortable, but they usually pass. This guide shares general information only. It is not a diagnosis, counselling or medical advice.
Things you can try
Slow your breathing
Try breathing gently and comfortably through your nose, then slowly breathing out through your mouth. You can make your out-breath a little longer if that feels comfortable. Continue for a minute or two, without forcing your breathing or holding your breath. If focusing on your breathing makes you feel uncomfortable, dizzy or more anxious, stop and try another activity instead. You do not have to get it perfect.
Ground yourself in the moment
Try the 5-4-3-2-1 exercise: notice five things you can see, four you can touch, three you can hear, two you can smell and one you can taste. It brings your attention back to now.
Move your body
A walk, some stretching or dancing to a song you like can use up some of the restless energy anxiety creates.
Look after the basics
Regular sleep, eating during the day, drinking water and cutting back on energy drinks and caffeine can make anxious feelings easier to manage.
Talk to someone you trust
Telling a friend, family member, teacher or another trusted adult how you feel can make things feel less heavy. You don't have to explain everything at once.
When to get more support
If anxiety keeps coming back, feels difficult to manage, or starts affecting your sleep, eating, school, friendships or everyday activities, you deserve support. Talk to a trusted adult, your doctor, school counsellor or another qualified professional.
You do not have to wait until things become overwhelming before asking for help. Asking for support is a sign of strength, not weakness.