Managing Anxiety: Your Guide to Finding Balance

Anxiety is something many of us experience at various points in our lives. While it can be a normal response to stressful situations—like an upcoming test, an important speech, or a significant life event—for some, it becomes continuous and overwhelming. This persistent anxiety can negatively impact daily routines, relationships, and work.

Learning to manage anxiety with simple, practical strategies can make a big difference. For those who continue to struggle, counselling provides extra support to regain balance and confidence.

Recent research into the autonomic nervous system shows that ongoing anxiety can keep the body stuck in a heightened sympathetic state. This leaves individuals feeling exhausted and overwhelmed. It also lowers the threshold for fear and increases the likelihood of experiencing further anxiety. This creates a cycle of heightened sensations, such as chest tightness, panic, sweating, or difficulty relaxing.

Everyday Strategies to Reduce Anxiety

1. Breathing and Relaxation Techniques

When anxiety strikes, our bodies often shift into “fight or flight” mode. Simple breathing practices can help. Techniques like slow belly breathing or box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4) can calm the nervous system and reduce tension. Guided breathwork—whether in person, on Insight Timer, or via YouTube—can also be beneficial.

2. Mindful Awareness

Mindfulness is about focusing on the present moment. It encourages us to stop dwelling on the past or worrying about the future. This might mean noticing sensations during a walk, eating a meal slowly, or using a guided meditation app for just 10 minutes a day. With younger clients, I often use the 5-4-3-2-1 technique. This involves naming 5 things they can see, 4 they can touch, 3 they can hear, 2 they can smell, and 1 they can taste.

3. Exercise and Movement

Regular physical activity—whether walking along the beach, cycling, swimming, practicing yoga, or engaging in sports—helps release tension and boost mood. On the Mornington Peninsula, improving weather and longer days make it an ideal time to embrace the outdoors. Some people also find practices such as cold-water immersion helpful for grounding, social connection, and mood regulation, though research in this area is still emerging.

4. Healthy Lifestyle Habits

Adequate sleep is essential for our well-being. Poor sleep is linked to heart and brain health concerns, weight gain, and increased anxiety. Balanced nutrition, along with reducing caffeine and alcohol, supports a calmer mind. Creating consistent daily routines helps us feel more in control.

5. Identifying Triggers

It’s useful to reflect on what triggers your anxiety. Some triggers cannot be avoided, and this is where strategies such as breathing or mindfulness can help. Others, like constant exposure to social media or news cycles that emphasize fear, can be adjusted. Ask yourself: How much of this is helpful for me? What can I avoid to maintain my peace?

When to Seek Counselling

Sometimes anxiety persists despite our best self-help strategies. If you notice that anxiety is affecting your sleep, work, relationships, or enjoyment of life, counselling may be a helpful next step. It provides a safe and supportive space to explore the root causes of anxiety and develop personalized tools for managing it.

Managing anxiety is not about eliminating it completely. Instead, it's about learning to respond in ways that stop it from controlling our lives. Small, consistent changes can provide tools to ease symptoms, and professional support is available if you need more guidance.

At Peninsula MindCare, we offer counselling in Mornington, telehealth counselling across Australia, and walk-and-talk therapy on the Mornington Peninsula. Together, we can develop strategies to support emotional regulation, reduce stress, and build resilience.

Finding Your Path to Peace

If your anxiety ever feels overwhelming, remember you don’t have to manage it alone. You can reach out to the OCD and Anxiety Helpline on 1300 269 438 or (03) 9830 0533, or use their online chat option for support, information, and referral.

The Beyond Blue Support Service is also available 24/7 for free and confidential anxiety management. You can call 1300 22 4636 or start an online chat here.

In conclusion, managing anxiety is a journey. It requires patience, understanding, and the right tools. By embracing these strategies and seeking support when needed, we can navigate our way to a more balanced and fulfilling life. Remember, you are not alone on this path.