Most people dealing with anxiety aren’t looking for complicated solutions.
They just want something that helps them feel a bit more in control.
The problem is, a lot of advice out there either feels unrealistic or doesn’t actually work when you’re in the middle of it.
So this isn’t a list of “life hacks”.
These are simple, research-backed strategies that are used in therapy — just explained in a way that fits real life.
These are the same kinds of approaches often used in anxiety counselling, especially when anxiety shows up as overthinking, restlessness, or a mind that won’t switch off.
1. Slow your breathing (but do it properly)
When anxiety kicks in, your breathing changes without you noticing.
It gets:
- faster
- shallower
- more chest-based
This tells your nervous system:
“Something’s wrong”
One of the quickest ways to calm that response is slow, controlled breathing.
A simple approach:
- inhale through your nose for 4 seconds
- exhale slowly for 6–8 seconds
- repeat for a few minutes
This longer exhale activates the parasympathetic nervous system — the part responsible for calming you down.
👉 This isn’t just a trick — it’s used in therapies like CBT and trauma-informed approaches.
2. Move your body (even if you don’t feel like it)
You don’t need a full workout.
Even a 10–15 minute walk can:
- reduce muscle tension
- lower stress hormones
- improve mood
Research consistently shows that movement helps regulate anxiety because it:
- burns off excess adrenaline
- shifts your focus out of your head
This is especially useful if you:
- feel restless
- can’t switch off
- are stuck in overthinking loops
3. Stop feeding the overthinking loop
Anxiety and overthinking go hand in hand.
The more you try to “figure everything out”, the worse it gets.
In Cognitive Behavioural Therapy (CBT), this is called a thought loop.
In counselling, especially approaches like CBT and ACT, this work often focuses on changing your relationship with thoughts, rather than trying to get rid of them.
A simple shift:
Instead of asking:
“What if this goes wrong?”
Try:
“Is this actually happening right now?”
This helps bring you back to the present — instead of getting pulled into future scenarios.
4. Reduce avoidance (in small steps)
Avoidance feels like relief.
But it actually keeps anxiety going.
Example:
- avoiding a difficult conversation
- putting off a task
- not opening emails
Short-term:
👉 you feel better
Long-term:
👉 anxiety grows
Therapies like CBT and exposure-based approaches show that:
gradually facing things reduces anxiety over time
Start small:
- one task
- one conversation
- one step
For many people, this is easier to do with support — especially when avoidance has been going on for a long time.
5. Get out of your head and into something real
Anxiety pulls you inward.
Everything becomes:
- thoughts
- worries
- internal noise
One of the most effective approaches (used in Acceptance and Commitment Therapy – ACT) is:
👉 grounding yourself in the present
Simple ways:
- focus on what you can see, hear, and feel
- do something physical (cleaning, training, walking)
- engage in a task that requires attention
This helps create space between you and your thoughts.
6. Don’t ignore the basics (they matter more than people think)
It’s not exciting, but it’s proven:
- Sleep
- Nutrition
- Routine
Poor sleep alone can significantly increase anxiety.
Irregular routines can make your nervous system feel unstable.
These aren’t quick fixes — but they are foundational.
7. Talk to someone (this is often the missing piece)
A lot of people try everything on this list — and still feel stuck.
Not because the strategies don’t work.
But because:
- the anxiety has built up over time
- there are deeper patterns underneath it
This is where counselling comes in.
Not as a last resort — but as a way to:
- understand what’s driving the anxiety
- learn how to manage it properly
- stop it from coming back in the same way
This is where counselling can be helpful — not to “fix” you, but to help you understand what’s driving the anxiety and how to respond to it differently.
What actually makes these work?
None of these strategies are random.
They’re drawn from approaches like:
- Cognitive Behavioural Therapy (CBT)
- Acceptance and Commitment Therapy (ACT)
- nervous system regulation
They work because they target:
- your body (breathing, movement)
- your thoughts (CBT)
- your behaviour (reducing avoidance)
Final thought
Anxiety isn’t something you “switch off”.
But it is something you can learn to manage.
Start small.
Try one or two of these consistently.
And if it still feels like it’s building up — that’s not failure.
That’s a sign it might be time to get some support.
If you’re in Perth
If anxiety or overthinking is starting to affect your sleep, work, or relationships, working with a counsellor can help you make sense of what’s happening — and learn practical ways to manage it.
You can read more about anxiety counselling in Perth, including what sessions look like and how support works.
