How to stop worrying when anxiety takes over

When anxiety takes over, you can feel trapped in a cycle of racing thoughts and constant worry. Managing these feelings can help you regain control and feel calmer.

It can help to start by acknowledging your worries, recognising when you’re overthinking and naming the feeling as anxiety. Writing down your thoughts or journalling could help get them out of your head for you to  review objectively and ease the pressure in your mind.

Anxiety often makes problems feel bigger than they really are. Asking yourself if your fears are realistic can be useful – would you see things the same way if a friend shared these worries? If not, it might be time to reframe how much weight you’re giving them.

The quick calming techniques listed below can also help you when anxiety peaks.

5-4-3-2-1 technique

This powerful grounding exercise helps connect to the present moment by engaging your senses, distracting your mind from spiraling thoughts and anchoring you in the here and now. It can be particularly useful when you feel overwhelmed or panicked.

You can do this by naming:

• Five things you can see around you, like a tree, a clock, or the colour of the walls.
• Four things you can touch, such as the texture of your clothes or the surface of your chair.
• Three things you can hear, like birds chirping, distant traffic, or the hum of an appliance.
• Two things you can smell, such as coffee or a nearby flower (or imagine smells if none are noticeable).
• One thing you can taste, like gum, tea, or simply the inside of your mouth.

Progressive Muscle Relaxation (PMR)

Anxiety often causes physical tension. PMR helps you become aware of where you’re holding this tension and to let it go.

It works by targeting one muscle group at a time:

• Sit or lie down in a comfortable position.
• Start at your toes: tense the muscles for 5 seconds, then release them for 10 seconds.
• Gradually move upwards through your body – calves, thighs, stomach, hands, arms, shoulders, and finally your face – tensing and relaxing each area.
• Focus on the sensation of release after each muscle group.

Box breathing

Box breathing, also known as square breathing, is a simple but effective way to regulate your breath and calm your nerves by reducing the fight-or-flight response.

Picture a square in your mind and follow these steps:

• Inhale for a count of four as you visualise moving up one side of the square.
• Hold your breath for a count of four as you picture moving along the top.
• Exhale for a count of four as you move down the opposite side.
• Hold your breath again for four counts as you complete the square.

Repeat the cycle for a couple of minutes, focusing on the rhythm.

Long-term steps to help you stop worrying

While such calming techniques can help in the moment, building long-term habits can provide lasting relief from anxiety. Over time, you can shift the way you approach anxiety and be better equipped to face it.

Sticking to regular routines can make a big difference. A predictable daily structure provides a sense of control and stability, reducing the chaos that often fuels anxiety. This might include consistent wake-up times, meal schedules, or dedicated moments for relaxation.

Hobbies or creative outlets can help you channel stress into something constructive and provide a sense of accomplishment. You might consider painting, gardening, music, or light exercise – whatever you find enjoyable and calming. Many people also find peace of mind by practising yoga and meditation, going for a walk in nature, or undertaking any form of exercise you enjoy.

Lastly, don’t underestimate the importance of social connection. Building and maintaining supportive relationships can help you feel less isolated. Regularly spending time with friends or loved ones – even in small doses – can bring comfort and reduce anxiety in the long run.

Watching someone you care about struggle with anxiety can be difficult, and it’s natural to feel unsure of how to help. But you don’t need to have all the answers; simply letting them know they’re not alone can bring great comfort to someone coping with anxiety.  

Start by listening without judgement and offer a safe, understanding space where they can share their worries without fear of being dismissed. Let them know you’re on their side and that it’s okay to feel the way they do.

Encourage them to seek professional help, like talking to a GP or therapist, especially if their anxiety is making everyday life difficult. Remind them that asking for help is a sign of strength, not weakness.

Patience is key. Avoid saying things like "Just relax." or "Snap out of it!" as this can make them feel misunderstood. Instead, acknowledge how hard things might be for them and show your support by offering practical help. Small actions – like running errands, helping with daily tasks, or simply sitting and chatting with them – can lighten their burden more than you realise.

It’s also important to look after yourself. Supporting someone with anxiety can feel overwhelming at times, and neglecting your own wellbeing can make it harder to help. Take time to rest, talk to someone you trust, and recognise your limits. 

Managing anxiety sometimes requires therapy, medication, or other treatments. Health insurance can make a big difference by removing some of the barriers to accessing this help. This gives you one less thing to worry about, so you can focus on feeling better.

Many health insurance policies include coverage for mental health services, such as therapy or counselling sessions. This can provide access to specialists who are trained to help with anxiety disorders.

If you’re unsure about what mental health services your policy covers, it’s worth contacting your provider to explore your options.