7 Anxiety Tips & Tricks for Calm: A Practical Guide

Anxiety is more common than we realise.

In today’s fast-paced world, it’s easy to feel overwhelmed. The good news is that there are many anxiety strategies to choose from, giving you back a sense of control. 

The symptoms of anxiety are different for all of us. Before you learn and develop strategies, take time to identify the anxiety and become familiar with your symptoms.

Whether you're dealing with daily stress or facing intense anxiety, these tried-and-tested methods can help bring relief.

1. Accept Your Anxiety Instead of Fighting It

One of the first steps to calming anxiety is acceptance. Often, people try to fight or suppress anxious feelings, believing they shouldn't feel this way. However, resistance can make anxiety worse. Instead of pushing it away and becoming anxious about your anxiety, acknowledge it.

• Remind yourself that anxiety is normal – it's your body's natural response to stress.
• Avoid self-judgment – thoughts like "I shouldn’t feel this way" or "I’m overreacting" can increase stress.
• Accept that anxiety is temporary – feelings come and go; they don’t define you.
• Ask yourself why - stop what you are doing for 1 minute, take a deep breath and ask yourself what exactly you are anxious about. 

By allowing anxiety to exist without resistance, you create space for it to pass naturally.

2. Identify Where Anxiety Manifests in Your Body

Anxiety isn’t just in your mind; it has physical symptoms too. Pay attention to these sensations so that you can manage them more effectively.

• Do you feel tightness in your chest?
• Is there a lump in your throat?
• Do you experience nausea or a racing heartbeat?

Take a moment to observe your body without judgment. Take a deep breath and relax your jaw and shoulder muscles. Notice each of the individual symptoms and where they are in your body. This simple act of awareness can reduce their intensity and bring you back to the present. 

3. Release Anxiety Through Movement

When anxiety builds up, it’s essential to release it in a way that feels natural to you. Sometimes, calming techniques like meditation aren’t an immediate option because you might be at work or in traffic. 

Here are some alternative ways to let anxiety out:

• Go for a 5-minute walk – movement and sun help burn off stress hormones and replenishes the soul.
• Shake it out – even just the act of shaking our arms out helps to release tension build up from the stress. 
• Do some gardening or spend some time with your pets – rhythmic movements and time with our animals can be grounding.
• Clean your space – organizing and tidying up can create a sense of control.

Try doing one of these activities before attempting relaxation techniques, it will make it easier for your body to settle down.

4. Soothe Your Nervous System with Relaxing Activities

After releasing stress, sit quietly with yourself for a couple of minutes. Choose activities that feel comforting without putting pressure on yourself to "feel better" instantly.

Here are a few calming techniques:

• Take a warm bath or shower – heat relaxes muscles and signals safety to the brain.
• Light a scented candle – aromatherapy can ease tension while staring into a flame can be meditative. Make sure to check out the range of candles available from NetFlorist with same-day delivery!
• Practice breathing exercises – slow, deep breaths activate the body's relaxation response. Breathe into your stomach and not your chest. 
• Try doing an in-home stretch session – gentle stretching can help ease anxiety and release any left over muscle tension.
• Listen to calming music or a guided meditation – sound therapy can shift your state of mind. The Calm app has a great selection of guided meditations.
• Make a cup of tea or warm milk – sipping slowly can be a mindful, soothing ritual. Ramp up your me-time and find the perfect treat from NetFlorist. With same-day delivery on many items, because nobody should have to wait on treats!

Engaging in these activities mindfully—without expecting instant results—can help retrain your brain to associate certain activities with safety and grounding. 

5. Practice Mindful Awareness to Stay Present

Anxiety often stems from worrying about the future. Mindfulness helps you stay present and break the cycle of anxious thoughts. Mindfulness is not meditation, you won’t need a quiet space or a yoga mat!

Here’s how to practice mindfulness no matter where you find yourself:

• Engage your senses – sit still and close your eyes. Take notice of every individual sight, sound, and texture around you.
• Focus on your breath – inhale deeply, exhale slowly. Breathe into your stomach, not your chest. 
• Practice gratitude – write down three things you're grateful for.
• Do a body scan – bring awareness to different parts of your body, noticing any tension and releasing it.

Regular mindfulness practice helps train your mind to stay grounded in the present moment. You also learn to incorporate the practice into your day more easily, giving you even more opportunities to be mindful. 

6. Use Breathing Techniques to Regulate Anxiety

Breathing exercises are one of the most effective ways to calm the nervous system quickly. When you’re anxious, your breathing often becomes shallow. Slowing it down signals safety to your brain.

Try these simple breathing exercises:

• 4-7-8 Breathing – Inhale for 4 seconds, hold for 7, exhale for 8.
• Box Breathing – Inhale for 4 seconds, hold for 4, exhale for 4, hold again for 4.
• Diaphragmatic Breathing – Breathe deeply into your belly, expanding your diaphragm.

Even just a few minutes of deep breathing can shift your body's stress response and calm your anxious thoughts.

7. Develop a Routine for Long-Term Anxiety Management

While these techniques can provide immediate relief, consistency is key for long-term anxiety reduction.

Consider building a daily routine that includes:

• Morning mindfulness or journaling to set a positive tone for the day.
• Physical movement such as yoga, stretching, or a short walk.
• Breathing exercises whenever you start feeling overwhelmed.
• A nighttime wind-down ritual to promote restful sleep.

If you ever feel there’s no time for a mindfulness session, my top tip is to look at the clock. If the time is 11.23, give yourself 7 minutes to breathe. If the time is 11:57, give yourself three minutes. 

By making these practices a habit, you'll build resilience against anxiety over time.

Final Thoughts: Anxiety Management is a Journey

Calming anxiety is not about eliminating it entirely—it’s about managing it effectively. The more you practice these techniques, the easier it becomes to handle anxious moments.

Start by accepting your feelings, identifying physical symptoms, releasing stress through movement, and create a daily space for mindfulness. Incorporate mindfulness, breathing exercises, and a healthy routine to strengthen your ability to stay calm.

Anxiety may not disappear overnight, but with patience and practice, you can cultivate a sense of peace and control in your life.