Conquer Your Worries: Expert Tips to Manage Anxiety in Stressful Times

When the world feels overwhelming—whether you're facing final exams, searching for your dream job, navigating relationship changes, or simply trying to make sense of an uncertain world—anxiety can feel like an unwelcome companion that refuses to leave your side. During these challenging periods, it's natural to feel like your usual coping strategies aren't quite enough to handle the intensity of stress and worry that life throws at you.

But here's what mental health professionals want you to know: you don't have to navigate these difficult times alone or without guidance. Over years of helping clients through their most anxious moments, therapists have developed proven strategies that can genuinely transform how you experience and manage worry, even during the most stressful periods of your life.

We've gathered insights from leading anxiety specialists, including Mathew Roderick from Trio Well-Being and other experienced therapists, to bring you a comprehensive toolkit of expert-backed techniques. These aren't just theoretical concepts—they're practical, tested strategies that have helped countless people move through anxiety toward greater calm and confidence.

Consider this your personal collection of professional wisdom, a mini therapy session you can carry with you wherever life's challenges arise.

1. Practice Self-Compassion: Be Your Own Best Friend

"The voice in your head during anxious times often becomes your worst critic, but it could be your greatest ally instead." — Dr. Sarah Mitchell, Clinical Psychologist

When anxiety strikes, most people's internal dialogue becomes harsh and self-critical: "You're overreacting," "You should be able to handle this," or "Everyone else seems fine—what's wrong with you?" This self-criticism actually intensifies anxiety by adding shame and judgment to an already difficult experience.

How to implement this: Start by noticing your internal voice during anxious moments. When you catch yourself being self-critical, pause and ask: "What would I say to a dear friend going through this same situation?" Then, deliberately speak to yourself with that same kindness and understanding.

Try this simple self-compassion phrase during difficult moments: "This is a moment of struggle. Struggle is part of human experience. May I be kind to myself right now." These words, based on Dr. Kristin Neff's self-compassion research, can interrupt the cycle of self-criticism that often makes anxiety worse.

Why it works: Self-compassion activates your body's care-giving system, which naturally calms the nervous system and reduces stress hormones. When you treat yourself with kindness, you create the emotional safety needed to think more clearly and respond to challenges more effectively.

2. Break Problems Into Small, Manageable Steps

"Anxiety thrives on overwhelm, but withers when faced with clear, simple action steps." — Mathew Roderick, MBACP, Trio Well-Being

One of anxiety's favorite tricks is making problems appear impossibly large and complex. Whether you're worried about finding a job, passing an exam, or handling a relationship issue, anxiety tends to present these challenges as massive, unsolvable mysteries that require perfect solutions.

How to implement this: Take any worry that feels overwhelming and write it down. Then ask yourself: "What's the smallest possible step I could take toward addressing this concern?" Focus on actions so small they feel almost trivial—because small actions build momentum and confidence.

For example, if you're anxious about job hunting, don't think "I need to find the perfect job immediately." Instead, think "Today I'll spend 20 minutes updating one section of my CV." If you're worried about an exam, don't focus on "I need to learn everything perfectly." Instead, think "I'll review notes for one chapter this afternoon."

Why it works: Breaking problems down accomplishes two things: it makes abstract worries concrete and actionable, and it helps you build confidence through small successes. Each completed step proves to your anxious mind that you are capable of handling challenges, one piece at a time.

3. Use Visualization to Picture Positive Outcomes

"Your imagination is incredibly powerful—anxiety uses it to create disaster scenarios, but you can reclaim it to rehearse success." — Dr. James Wilson, Cognitive Behavioural Therapist

Anxiety is essentially your imagination running wild with worst-case scenarios. But the same imaginative capacity that creates worry can be deliberately directed toward positive, realistic outcomes. Visualization isn't about denying potential problems—it's about balancing anxious predictions with equally realistic positive possibilities.

How to implement this: Set aside 5-10 minutes daily to mentally rehearse positive outcomes for situations you're worried about. If you're anxious about a job interview, spend time visualizing yourself arriving calm and confident, connecting well with the interviewer, and leaving feeling proud of your performance.

Make your visualizations specific and realistic rather than generic or impossibly perfect. Include sensory details—what you'll see, hear, and feel when things go well. Most importantly, focus on visualizing yourself handling challenges with competence and resilience, not on everything going perfectly.

Why it works: Visualization actually primes your brain for success by creating neural pathways associated with positive outcomes. When you've mentally rehearsed handling a situation well, you're more likely to access confident, calm responses when facing the real situation.

4. Implement the '5-4-3-2-1' Grounding Technique

"When anxiety launches you into fight-or-flight mode, grounding techniques can be like dropping an anchor in choppy waters." — Dr. Lisa Thompson, Anxiety Specialist

During intense anxiety, you might feel disconnected from your body, your surroundings, or the present moment. This disconnection can make anxiety feel even more overwhelming because you lose access to your natural coping resources and rational thinking.

How to implement this: When you notice anxiety building, engage your five senses systematically:

• 5 things you can see (notice details, colors, textures)

• 4 things you can physically touch (your clothes, a wall, your phone)

• 3 things you can hear (traffic, voices, your own breathing)

• 2 things you can smell (coffee, fresh air, hand soap)

• 1 thing you can taste (gum, tea, or simply the taste in your mouth)

This technique works anywhere—during exams, before job interviews, in crowded spaces, or at home when worry feels overwhelming. It requires no special equipment and can be done discretely in any environment.

Why it works: Grounding techniques interrupt anxiety's tendency to pull your attention toward internal worry spirals by redirecting focus to immediate sensory experience. This shift naturally calms your nervous system and helps you feel more stable and present.

5. Practice the 'Worry Window' Strategy

"Instead of trying to eliminate worry entirely, give it a designated time and place—then protect the rest of your day from its intrusion." — Dr. Rachel Kumar, Mindfulness-Based Therapist

Many people spend entire days in a state of background anxiety, with worries floating through their minds constantly. This chronic worry is exhausting and unproductive, yet attempts to simply "stop worrying" usually backfire and create more anxiety.

How to implement this: Schedule a specific 15-20 minute "worry window" each day—perhaps 6:00-6:20 PM. During this time, deliberately focus on your concerns: write them down, analyse them, make plans if possible, and fully engage with your worries. Outside this window, when anxious thoughts arise, acknowledge them and say: "I'll think about this during my worry time."

Keep a small notebook or phone note where you can jot down worries that arise outside your designated time. This prevents you from forgetting concerns while also preventing them from hijacking your entire day.

Why it works: The worry window strategy works because it gives your mind permission to worry (reducing the anxiety about having anxiety) while containing worry to a specific time period. This containment prevents worry from spreading throughout your day and helps you engage with concerns more productively.

6. Master the '4-7-8' Breathing Technique

"Your breath is the fastest way to communicate safety to your nervous system during anxious moments." — Dr. Michael Roberts, Trauma and Anxiety Specialist

When anxiety activates your sympathetic nervous system, breathing becomes shallow and rapid, which signals to your brain that danger is present. This creates a cycle where anxious breathing maintains anxious feelings, even when the original stressor is minimal or imagined.

How to implement this: Practice the 4-7-8 breathing pattern, developed by Dr. Andrew Weil:

• Breathe in quietly through your nose for 4 counts

• Hold your breath for 7 counts

• Exhale completely through your mouth for 8 counts (making a soft "whoosh" sound)

• Repeat this cycle 3-4 times

Practice this technique when you're calm so it becomes automatic during stressful moments. You can use it before exams, job interviews, difficult conversations, or any time anxiety feels overwhelming.

Why it works: The extended exhale activates your parasympathetic nervous system—your body's "rest and digest" response. This physiological shift naturally reduces anxiety and creates a sense of calm that makes clearer thinking possible.

7. Reframe 'What If' Thoughts with 'Even If' Statements

"Anxiety asks 'What if the worst happens?' Resilience asks 'Even if challenges arise, how would I handle them?'" — Dr. Elena Rodriguez, Cognitive Behavioural Therapy Specialist

Anxiety loves "what if" thinking because it creates endless possibilities for worry without any resolution. These thoughts typically focus on worst-case scenarios and ignore your ability to cope with difficulties that might actually arise.

How to implement this: When you catch yourself in "what if" thinking, deliberately reframe your thoughts using "even if" statements that acknowledge your ability to cope:

• Instead of: "What if I fail this exam?"

• Try: "Even if I don't get the grade I want, I can retake it, seek extra help, or adjust my study strategy."

• Instead of: "What if I don't get this job?"

• Try: "Even if I don't get this position, I'll gain interview experience and continue applying to other opportunities that might be even better fits."

Why it works: "Even if" thinking shifts your focus from imagining disasters to recognizing your own resilience and resources. This reframe reduces the power of worst-case scenarios while building confidence in your ability to handle whatever actually occurs.

8. Create an 'Anxiety First Aid Kit'

"Having a prepared collection of coping tools gives you confidence that you can handle anxiety when it arises, which often prevents it from escalating." — Dr. Anna Chen, Clinical Social Worker

During anxious moments, it can be difficult to remember coping strategies or access the resources that normally help you feel better. Creating a physical and mental "first aid kit" for anxiety ensures you have immediate access to support when you need it most.

How to implement this: Create both a physical and digital anxiety first aid kit:

Physical kit might include:

• A small notebook with calming quotes or positive affirmations

• Peppermint tea bags or herbal remedies that help you relax

• A small object with interesting texture for grounding (smooth stone, stress ball)

• Photos that make you smile or feel connected to loved ones

Digital kit might include:

• Saved meditation apps or calming playlists

• Voice recordings of supportive friends or family members

• Photos of peaceful places or happy memories

• A note on your phone with your favourite coping strategies

Why it works: Having prepared resources reduces the mental energy required to cope with anxiety during difficult moments. Knowing you have tools available often provides enough confidence to prevent anxiety from escalating in the first place.

9. Practice 'Surfing' Your Emotions

"Anxiety feels permanent when you're in it, but all emotions are temporary visitors—including difficult ones." — Mathew Roderick, MBACP, Trio Well-Being

Many people exhaust themselves trying to eliminate anxiety immediately, which often makes it stronger and more persistent. Learning to "surf" your emotions—experiencing them without being overwhelmed—is a crucial skill for managing anxiety during stressful periods.

How to implement this: When anxiety arises, instead of fighting it or trying to make it disappear immediately, practice observing it with curiosity:

• Notice where you feel anxiety in your body

• Observe how the intensity changes from moment to moment

• Breathe with the sensations rather than against them

• Remind yourself: "This feeling is temporary and will pass naturally"

Think of anxiety like a wave in the ocean—it builds, crests, and naturally subsides. Your job isn't to stop the wave but to surf it skilfully until it returns to calm water.

Why it works: Fighting emotions typically intensifies them, while accepting and observing emotions often helps them pass more quickly. This approach builds your confidence in your ability to tolerate temporary discomfort, reducing anxiety about experiencing anxiety.

10. Establish 'Micro-Recovery' Rituals

"You don't need hours of self-care to recover from stressful moments—sometimes 60 seconds of intentional restoration is enough." — Dr. Jennifer Walsh, Stress Management Specialist

During particularly stressful periods, finding large blocks of time for relaxation and self-care can feel impossible. However, brief recovery rituals throughout the day can provide significant relief and prevent stress from accumulating to overwhelming levels.

How to implement this: Create a collection of 30-second to 5-minute recovery rituals you can use between stressful activities:

• Three minutes of conscious breathing after difficult conversations

• A brief walk around the building between meetings

• Washing your hands mindfully, focusing completely on the sensations

• Looking out the window and noticing something beautiful in nature

• Stretching gently while taking five deep breaths

The key is consistency rather than duration—regular micro-recoveries are more beneficial than occasional long relaxation sessions.

Why it works: These brief breaks prevent stress hormones from accumulating throughout the day and give your nervous system regular opportunities to return to baseline calm. Small, consistent recovery practices build resilience more effectively than sporadic major interventions.

Your Personal Anxiety Management Toolkit

These ten expert strategies form a comprehensive toolkit for managing anxiety during life's most challenging periods. The beauty of having multiple approaches is that different techniques work better for different people and different situations. Some strategies might become daily practices, while others serve as emergency tools for acute anxiety moments.

Start with what resonates: Choose one or two techniques that feel most appealing or accessible to you right now. Master these approaches before adding additional strategies to your toolkit.

Practice during calm moments: The best time to learn anxiety management skills is when you're not actively anxious. Practice these techniques during peaceful periods so they're readily available when stress increases.

Customize your approach: Adapt these strategies to fit your lifestyle, personality, and specific stressors. The most effective anxiety management plan is one that feels natural and sustainable for your unique circumstances.

Be patient with the process: Building effective anxiety management skills takes time and practice. Be gentle with yourself as you learn, and remember that every small step toward better anxiety management is meaningful progress.

Remember your strength: You've successfully navigated 100% of your difficult days so far, which is remarkable evidence of your resilience and capability. These tools simply enhance the strength and wisdom you already possess.

When to Seek Additional Support

While these expert strategies can significantly improve your ability to manage anxiety, remember that professional support is available if anxiety feels overwhelming or significantly impacts your daily functioning. Online therapy, counselling services, and mental health professionals can provide personalized guidance and additional tools tailored to your specific needs.

Many of the therapists who contributed to this article offer online therapy services, making professional support more accessible than ever. If you find yourself struggling to implement these strategies alone, or if anxiety continues to feel unmanageable despite your best efforts, reaching out for professional help is a sign of wisdom, not weakness.

Your mental health matters, your struggles are valid, and support is available. These expert tools are here to help you navigate stressful times with greater confidence and calm, but you never have to face anxiety alone.

Carry these strategies with you, trust in your own resilience, and remember: even in the midst of life's most challenging periods, peace and stability are possible. You have more strength and more support than anxiety wants you to believe.