Managing Anxiety in a Fast-Paced World

We live in a time where a plethora of information is available at the click of your keyboard. Often this information is confusing, complicated and contradictory. This article is intended to simplify the varied information surrounding anxiety and, hopefully, help you become more informed.

In today’s world, life moves at an overwhelming pace. Work pressures, financial stress, social expectations, and the constant presence of technology can leave us feeling anxious, exhausted, and unable to switch off. If you find yourself struggling to keep up, experiencing constant worry, or feeling on edge for no clear reason, you’re not alone.

Anxiety is one of the most common mental health concerns in the UK, affecting millions of people. While some levels of stress and worry are a normal part of life, ongoing anxiety can take a toll on your well-being, relationships, and overall happiness. The good news? You don’t have to manage it alone—there are effective ways to reduce anxiety and regain a sense of control.

In this post, we’ll explore how anxiety affects you, practical steps to manage it, and where to find support if it’s becoming overwhelming.

What Does Anxiety Feel Like?

Anxiety can show up in different ways. Some people experience physical symptoms like:

• A racing heart
• Shortness of breath
• Sweating or shaking
• Trouble sleeping
• A tight chest or stomach pains

Others may struggle with anxious thoughts, such as:

• Overthinking everything
• Worrying excessively about the future
• Feeling like something bad is going to happen
• Fear of judgement or failure
• A constant sense of being overwhelmed

Anxiety can also affect behaviour—perhaps you avoid certain situations, cancel plans last-minute, or struggle to relax even when you have time to unwind.

Practical Strategies for Managing Anxiety

If anxiety is starting to affect your daily life, here are some simple but effective ways to manage it:

1. Slow Down Your Breathing

When anxiety kicks in, your body’s fight-or-flight response is triggered, making your breathing shallow and rapid. Try this:

• Breathe in slowly through your nose for four seconds
• Hold for four seconds
• Breathe out gently through your mouth for six seconds
• Repeat until you feel calmer

Slower breathing signals to your nervous system that you are safe, helping to reduce anxious feelings.

2. Challenge Your Anxious Thoughts

Anxiety often makes us catastrophise—imagining worst-case scenarios or assuming we can’t cope. Try asking yourself:

• Is this worry based on fact, or am I assuming the worst?
• What would I say to a friend in this situation?
• Have I coped with similar situations before?

Writing worries down can also help you see them more clearly and break the cycle of anxious overthinking.

3. Reduce Stimulants

Caffeine, sugar, and alcohol can all make anxiety worse. If you rely on coffee to get through the day, try switching to herbal tea or decaf options. Similarly, while alcohol might feel like it helps in the moment, it often increases anxiety the next day.

4. Move Your Body

Exercise is one of the best ways to reduce anxiety. Whether it’s a brisk walk in the park, a yoga session, or a workout at the gym, movement helps release built-up tension and boosts endorphins (your brain’s natural mood lifters).

5. Create Boundaries with Technology

Constant notifications, social media comparisons, and the pressure to always be available can fuel anxiety. Try setting boundaries, such as:

• Turning off notifications for non-essential apps
• Having phone-free time before bed
• Taking regular breaks from social media

6. Prioritise Rest and Relaxation

Anxiety often worsens when we’re running on empty. Prioritising good sleep, regular meals, and time for relaxation—whether it’s reading, listening to music, or taking a bath—can make a big difference.

7. Seek Professional Support

If anxiety is interfering with your daily life, therapy can be incredibly beneficial. A therapist can help you understand your triggers, develop coping strategies, and explore the root causes of your anxiety.

When Should You Seek Therapy for Anxiety?

While self-help strategies can be useful, therapy can provide deeper support—especially if:

• Your anxiety feels constant or overwhelming
• It’s affecting your work, relationships, or daily life
• You find yourself avoiding situations due to fear
• You experience panic attacks or intense worry
• You’ve tried to manage anxiety on your own but it’s not improving

Finding Support in Surrey

If you’re struggling with anxiety, you don’t have to face it alone. Therapy can provide personalised support and help you regain a sense of calm and confidence.

At The Practice, we offer therapy for anxiety in Surrey, providing a safe space to explore your thoughts and feelings. Whether you need short-term strategies or deeper emotional work, our therapists are here to help. We have a wealth of well trained and experienced therapists at The Practice to help. Please feel free to contact us or call on 0333 0096 321 if you feel therapy can assist you.