How to Reduce Anxiety

Everyone feels anxious from time to time; it’s a normal part of life. But when anxiety starts to interfere with your daily routine, sleep, or relationships, it might be more than just worry. Anxiety disorders are very common, affecting around 1 in 6 adults in the UK.

In this guide, we’ll explain what anxiety is, what causes it, how to spot the symptoms, and, most importantly, how to reduce anxiety in a way that supports your overall mental wellbeing.

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What Is Anxiety?

Anxiety is your body’s natural response to stress or perceived danger. It’s part of the “fight or flight” response. This is your body’s way of preparing to protect you.

Feeling anxious before a job interview or big event is completely normal. But anxiety becomes a problem when:

• It’s constant or overwhelming
• It happens without a clear cause
• It affects your day-to-day life

This could mean you have an anxiety disorder, which is a medical condition that can be treated.

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What Causes Anxiety?

Anxiety can be triggered by many things, including:

• Stress at work or home
• Big life changes (e.g. divorce, or death of a loved one)
• Physical health conditions
• Hormonal changes
• Genetics and family history
• Past trauma or abuse

In many cases, anxiety is caused by a combination of factors.

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Symptoms of Anxiety Disorders

Anxiety can affect both your mind and body. Common symptoms include:

Emotional symptoms:

• Constant worry or dread
• Feeling on edge or irritable
• Trouble concentrating
• Panic or feeling overwhelmed

Physical symptoms:

• Racing heart
• Sweating or trembling
• Headaches or stomach aches
• Muscle tension
• Trouble sleeping (especially falling or staying asleep)

If these symptoms last for several weeks or affect your ability to function, it could be a sign of generalised anxiety disorder (GAD) or another type of anxiety condition, such as panic disorder or social anxiety.

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Anxiety vs Normal Worry

It’s normal to worry about things like money, health, or family. But anxiety is more than everyday stress.

Worry is usually specific, short-term, and goes away when the situation resolves.
Anxiety, on the other hand, can feel more vague, long-lasting, and harder to control, often persisting even when there’s no obvious reason.

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How to Reduce Anxiety

If anxiety is affecting your quality of life, here are some proven ways to reduce it:

1. Try Cognitive Behavioural Therapy (CBT)

CBT is one of the most effective treatments for anxiety. It aims to help you deal with overwhelming problems in a more positive way by breaking them down into smaller parts. Treatment guidelines recommend CBT as the first-line intervention to help improve anxiety and worry. It’s widely available on the NHS, although there may be long waiting times. Treatment can also be accessed online. Daylight is a free CBT treatment that helps with worry and anxiety. Just a few minutes a day can  help you feel better in 3 to 4 weeks, with lasting results in 6 weeks.

2. Breathe and Ground Yourself

Use simple breathing techniques (e.g. inhale for 4 seconds, exhale for 6) or grounding methods like the 5-4-3-2-1 technique to calm the mind in anxious moments.

3. Stay Active

Exercise releases feel-good chemicals called endorphins. A brisk walk, yoga, or dance session can help reduce physical tension and boost mood.

4. Cut Back on Stimulants

Reduce your intake of caffeine, alcohol, and nicotine, all of which can trigger or worsen anxiety symptoms.

5. Stick to a Routine

Regular sleeping, eating, and daily activity patterns support a more stable mood and reduce unpredictability, which often fuels anxiety.

6. Connect with Others

Talking to someone you trust can help you feel supported. Don’t be afraid to reach out to friends, family, or your GP.

7. Consider Medication (if needed)

In some cases, medication like SSRIs may be prescribed for anxiety. These are usually considered if other approaches haven’t helped enough.

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In summary, anxiety is more than just feeling worried, it’s a real and treatable condition that affects many people. By understanding the causes and symptoms, and taking small, practical steps, you can begin to reduce anxiety and regain control of your wellbeing.