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Anxiety can have a negative impact on your everyday life. Find out more about different strategies you can use to manage your anxiety and improve your wellbeing.

This can help if:

  • you’re feeling anxious or stressed
  • you find it difficult to relax
  • you want practical strategies to help manage anxiety and stress.
Girl on red couch writing down on notepad

What can I do to manage anxiety?

Here are some things that have been shown to help reduce anxiety and stress:

  • Exercise lowers stress levels, reduces anxiety and improves mood. Create an exercise program that will work for you.
  • Take time out to make sure you do at least one thing you enjoy each day. Read some tips on how to relax.
  • Talk to someone you trust about how you’re feeling and don’t keep your worries to yourself.
  • Monitor your thoughts by writing them down to help you figure out what is making you anxious. A phone app such as MindShift can help.
  • Challenge your thinking by writing down evidence for and against your anxious thoughts. What would you say to a friend who was having these thoughts?
  • Focus on the present by practising mindfulness. Pay attention to the present moment, and don’t get caught up in thoughts about the past or worry about the future.
  • Problem-solve by brainstorming every possible solution, then consider the benefits and downsides of each and choose the best one. Not every problem can be solved, but there’s usually something you can do to improve a situation.
  • Avoid avoidance by facing your fears. Avoiding situations that make you feel anxious might feel better in the short term, but it only increases your anxiety in the long term.
  • Practise controlled breathing with tools such as deep breathing and relaxation techniques.
  • Avoid alcohol and drugs, as these can make your symptoms worse. Seek help from a medical health professional if you have been using alcohol or drugs regularly to cope with your anxiety.

Where can I find more self-help services?

If you’d like to hear from people who have gone through similar experiences, check out the ReachOut Forums.

If you’d like to try online programs for help with psychological strategies, check out the Brave Program or eCouch.

What if self-help doesn’t work?

If self-help strategies aren’t working, you may need to seek support from a mental health professional. The first step is to contact your GP to discuss your options.

What can I do now?