Managing Anxiety

Anxiety is something many people experience, even if they rarely talk about it.
For care experienced young people, it can feel stronger or more constant because your brain may have had to protect you through uncertainty, sudden changes, and situations that were genuinely stressful.

Anxiety does not mean you are weak or dramatic.
It means your brain is trying to keep you safe, even when the danger is no longer there.

This guide explains how anxiety works and offers simple, practical ways to steady yourself when your thoughts are racing or your body feels on edge.

What is anxiety?

Anxiety can feel frightening if no one has ever explained what is happening in your body and mind.

This short video offers a simple, reassuring overview:

When anxiety shows up

Understanding anxiety is a helpful first step, but it does not always make the feeling go away. Even when you know what is happening, your body might still feel tense, restless, or on edge.

That is where gentle tools come in.

The steps below are not about “fixing” anxiety or forcing it to stop. They are simple ways to help your body feel safer, slow things down, and regain a sense of control when everything feels too much.

You do not need to do all of them. You can try one and you can come back to this later.

1. Noticing how anxiety shows up in your body

Anxiety is not just a thought. It is physical too.

You might notice things like a tight chest, a racing heart, shaky hands, fast breathing, feeling sick, hot or cold flashes, trouble concentrating, or a sense of feeling trapped.

This is your body going into alert mode.
Nothing is wrong with you.
Your nervous system is responding to overwhelm.

2. Naming the feeling to reduce its intensity

When anxiety spikes, gently name what is happening. You might say, in your head or out loud:

“This is anxiety.”
”My body is reacting, but I am safe.”
”This feeling will pass.”

Naming the experience helps your brain move from panic into understanding.

3. Grounding yourself when everything feels too fast

Grounding brings you out of racing thoughts and back into your body and surroundings.

You could try touching something with texture, holding something warm, running your hands under cool water, noticing five things you can see, feeling your feet on the floor, or slowly naming objects around you.

These small actions help your body recognise that you are not in danger right now.

4. Breathing in a way that calms your system

Slow breathing sends a message of safety to your brain.

One simple method is to breathe in for four, pause for two, then breathe out for six.
Longer exhales help calm the nervous system.

Try this for one minute. Even a short pause can shift how your body feels.

5. Reducing sensory overload

Anxiety often gets worse when your senses are overwhelmed.

If you can, try lowering the lights, stepping into a quieter space, using headphones, listening to calming sounds, turning off notifications, or sitting somewhere that feels steady and familiar.
You deserve environments that feel gentle.

6. Breaking the moment into very small steps

Anxiety can make everything feel urgent. It rarely is.

Focus on just one thing at a time. One message. One task. One step. One decision.

Reducing the size of the moment can reduce the pressure immediately.

7. Putting loud thoughts somewhere safe

When anxious thoughts loop, writing them down can help your mind rest.

You could write what you are scared of, what the worst case might be, what the best case could be, and what is most likely.

You are not trying to fix the fear. You are giving it somewhere to land so it does not stay stuck in your head.

8. Moving your body gently

Even small movements help anxiety release.

Stretching, shaking out your hands, walking around the room, or stepping outside for fresh air can all help. Movement helps tell your brain that you are not trapped.

9. Reaching out to one safe person

You do not need a deep conversation. A small connection can help your nervous system settle.

This might look like sending a meme, messaging that you feel overwhelmed, calling someone you trust, or asking a friend to stay on the line while you breathe.

You do not have to handle this alone.

10. Responding with kindness, not criticism

Anxiety often brings harsh thoughts such as telling yourself you should cope better or that everyone else manages fine.

Try replacing those with gentler reminders. You are doing the best you can. It makes sense that you feel overwhelmed. You are safe right now.

Self kindness is not a weakness. It is one of the strongest tools you have.

11. Creating a simple calm plan for future moments

When you feel settled, choose one grounding activity, one breathing exercise, one person you could message, and one space that feels soothing.

Having a plan will not stop anxiety from appearing, but it can stop you from feeling lost when it does.

12. Know when extra support could help

If anxiety starts to affect your sleep, eating, ability to leave the house, causes panic attacks, gets worse over time, or makes you feel unsafe, it is okay to reach out for support.

Support is available through:

Samaritans - 116 123 (free)
Shout (text support)- text SHOUT to 8525
The Mix (for under 25s) - text THEMIX to 85258
Mind - 0300 102 1234 (free)
Refuge (for relationship control or abuse) - 0808 2000 247 (free)
Your PA or support worker
College or university wellbeing services

You deserve support that feels respectful and safe.

Reflective moment

If anxiety feels like something you have always carried, that makes sense. Your body learned how to survive in situations where staying alert was necessary. Now you are learning how to live in a world that is safer than what you came from.

That learning takes time. There is no rush.
Your pace is valid.