By Justine Williams
Navigating Anxiety: Your Guide to Finding Calm
Anxiety can arrive suddenly, like a gust of wind knocking you off balance, or creep in quietly when life feels overwhelming—when guilt lingers, self-doubt grows, or stress builds up.
What many don’t realise is that everyday factors can amplify anxiety. Too much caffeine, dehydration, or low levels of vitamins B and D can heighten an already sensitive nervous system, turning a whisper of unease into a roar.
Anxiety wears many disguises. It may appear as racing thoughts, excessive worry, difficulty sleeping, hyperventilation, or the sudden urge to escape. Some people overthink; others shut down completely.
But here’s the truth: anxiety is not a sign that you are falling apart. It’s a signal that you need support and the right tools to regain balance.
A Toolkit for Calming Anxious Moments
Building a personal toolkit can provide comfort when anxiety strikes. Here are a few strategies to help you navigate anxious moments with greater ease.
Your First Step: Seek Professional Support
If anxiety is affecting your daily life, seek professional support. A GP can be your first point of contact, offering guidance and next steps.
The 4/6 Breath – Your Inner Anchor
When anxiety sets in, breathing often becomes shallow and rapid. A simple yet effective technique to calm your nervous system is the 4/6 breath:
- Inhale through your nose for four counts.
- Exhale slowly through your mouth for six counts.
- Repeat ten times if comfortable.
This technique reassures your body that you are safe and in control.
Know Your Triggers and Plan Ahead
Anxiety thrives in uncertainty, but awareness and boundaries can help you regain control. If you feel overwhelmed, reflect on past experiences. How did you overcome challenging feelings? Identifying triggers and allowing yourself to say no is like carrying a map through unfamiliar terrain.
A Pocketful of Calm – Your Personal Lifeline
Imagine a boat being pulled by a strong current. Now picture dropping an anchor—something that steadies the boat. Create your own calming anchor that you can access anytime, anywhere. It could be:
- A soothing scent
- A playlist that grounds you
- A meditation or breathing exercise
- A grounding object, like a stone or fabric
- A handwritten or voice note reminding you: breathe, this feeling will pass
Having access to familiar soothing tools can help you navigate anxious moments with greater ease.
