Anxiety Awareness & Management

Understanding what anxiety is and how to support your wellbeing

Anxiety is a normal human response to stress. It can help keep us alert, motivated, and aware of potential challenges. However, when anxiety becomes overwhelming or persistent, it can affect daily life, sleep, relationships, and overall wellbeing. Understanding what anxiety is and knowing simple, practical ways to manage it can help you feel more in control and better supported day-to-day.

What Is Anxiety?
Anxiety involves the body’s natural “fight or flight” response. When triggered, your system releases stress hormones that prepare you to deal with a perceived threat. 

This response is helpful in short bursts, but ongoing or excessive activation can lead to symptoms such as:
• Restlessness or feeling “on edge”
• A racing heart, tight chest, or rapid breathing
• Difficulty concentrating
• Irritability or feeling overwhelmed
• Trouble sleeping
• Worry that is difficult to control

These symptoms can vary in severity and may come and go based on stress, health, lifestyle, and external pressures.

Tips for Managing Anxiety

Practise Slow, Controlled Breathing

Deep, steady breathing signals your nervous system to slow down. Try breathing in for four seconds, holding briefly, and breathing out for six seconds. Repeat a few times when you feel anxious.

Ground Yourself

Grounding helps bring your attention out of your thoughts and back into the present moment. Simple practices include noticing five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.

Create Predictable Routines

Daily structure can reduce uncertainty and help your mind feel more settled. Small routines such as regular sleep, meals, and breaks can make a difference.

Limit Stimulants

Caffeine, energy drinks, and high-sugar foods can heighten anxiety symptoms. Try reducing these, especially later in the day.

Move Your Body

Physical activity helps reduce tension and improve mood. Even gentle movement such as stretching, a short walk, or light exercise can have a calming effect.

Talk About What You’re Feeling

Sharing your thoughts with a trusted friend, family member, or clinician can reduce the intensity of anxious feelings. You don’t need to navigate anxiety on your own.

Take Breaks from Devices

Constant notifications and screen time can add to stress. Setting boundaries, like screen-free time before bed, gives your mind space to unwind.

If Anxiety Feels Overwhelming

If anxiety is interfering with your day-to-day life, affecting your ability to function, or causing significant distress, speaking with a healthcare professional can help. Support is available, and treatment can be tailored to your needs through services such as doctors telehealth.

Need support?

If you are in distress or need immediate mental health support, please reach out to one of the following 24/7 services:
• Lifeline - 13 11 14
• Beyond Blue - 1300 22 4636
• Suicide Call Back Service - 1300 659 467
• Kids Helpline - 1800 55 1800
• MensLine Australia - 1300 78 99 78
• 13YARN - 13 92 76 (Support for Aboriginal and Torres Strait Islander peoples)
• Headspace - 1800 650 890 (Support for young people aged 12–25)

If you’d like support managing anxiety or want guidance tailored to your needs, book an appointment with our team today.