Techniques for anxiety - practical tools that can help

Anxiety is one of the most common reasons people seek psychological support. It can show up as constant worry, physical tension, racing thoughts, sleep problems, panic, or a sense that your nervous system never quite switches off. While anxiety can feel overwhelming, there are effective, evidence-based techniques that genuinely help reduce its impact.

This post outlines several approaches I often share with clients, not as quick fixes, but as skills that help restore balance and safety in the nervous system over time.

Understanding anxiety first

Anxiety is the body’s threat system doing its job a little too well. When the brain perceives danger - whether external or internal - it activates the sympathetic nervous system, preparing us to fight, flee, or freeze.

The difficulty is that past experiences, trauma, chronic stress, or perfectionism can keep this system switched on long after the danger has passed. Effective anxiety techniques work by helping the nervous system feel safer again.

Breathing techniques to calm the nervous system

Intentional breathing is one of the ways to reduce anxiety. When the breath slows, it sends a signal to the brain that you are not in immediate danger.

A simple technique to try:

Breathe in through your nose for a count of 4

Pause briefly

Breathe out slowly through your mouth for a count of 6

Repeat for 2–3 minutes. The longer out-breath is particularly important, as it helps activate the parasympathetic – calming – nervous system.

This can be used during moments of anxiety or practised daily to build regulation capacity.

Grounding techniques for anxious thoughts

Anxiety often pulls the mind into the future – imagining what might go wrong. Grounding techniques gently bring attention back to the present moment, where you are more likely to be safe.

One commonly used approach is the 5-4-3-2-1 exercise:

Name 5 things you can see

4 things you can feel in your body

3 things you can hear

2 things you can smell

1 thing you can taste

This is not about distracting yourself from anxiety, but about anchoring your awareness in the here and now.

Body-based techniques to release tension

Anxiety is not only in the mind - it lives in the body. Muscle tension, jaw clenching, shallow breathing, and restlessness are common.

Progressive muscle relaxation can help:

Slowly tense a muscle group, for example, shoulders for 5 seconds

Release fully and notice the difference

Move through the body one area at a time

This helps your body learn the difference between tension and relaxation, and can reduce the background physical stress that fuels anxious thinking.

Working with anxious thoughts rather than fighting them

Trying to stop anxious thoughts often makes them stronger. A more helpful approach is to notice thoughts as mental events rather than facts.

You might try gently saying to yourself:

“I’m noticing the thought that…”

This creates a small amount of distance and reduces the sense that thoughts must be acted upon or solved immediately.

Learning to respond to anxiety with curiosity rather than fear is a key part of long-term recovery.

Building safety and consistency

Anxiety tends to improve when the nervous system experiences consistency, predictability, and self-compassion. Small daily practices are often more effective than occasional intense efforts.

Helpful foundations include:

Regular sleep and wake times

Gentle movement or walking

Reducing stimulants such as caffeine

Moments of intentional rest

These are not cures, but they create conditions where therapeutic techniques can work more effectively.

When to seek support

If anxiety is persistent, worsening, or linked to trauma, panic attacks, or intrusive thoughts, professional support can be very helpful. Approaches such as EMDR, CBT, IFS, and trauma-informed therapy can address not just symptoms, but underlying causes.

Not all techniques work for everyone. Anxiety is highly individual, shaped by personal history, temperament, and the nervous system’s learned responses. For some people, for example, focusing on the breath can actually increase anxiety rather than reduce it. This is why an individualised, flexible approach matters - learning which strategies support your system, and which do not, is part of the process of therapy.