Effective strategies for managing anxiety

Hello everyone

Welcome back to Cosette’s Beauty Pantry for another "Mindful Monday". Today, I want to dive into a topic that resonates with so many of us: managing anxiety. Life can feel like a whirlwind at times, and for those moments when our minds refuse to settle, having a toolkit of effective strategies can make all the difference. Anxiety isn’t something we can always banish completely—it’s a natural part of being human—but we can learn to navigate it with grace and resilience. So, grab a cuppa, get comfy, and let’s explore some practical, mindful ways to ease anxiety and reclaim a sense of calm.

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Understanding Anxiety: The First Step

Before we jump into strategies, let’s take a moment to understand what we’re dealing with. Anxiety often shows up as that nagging voice in our heads, the racing heartbeat, or the tightness in our chests that won’t budge. It’s our body’s way of responding to stress or perceived threats, even when there’s no immediate danger. While it’s normal to feel anxious now and then—say, before a big presentation or during a life change—it can become overwhelming when it lingers or pops up uninvited. The good news? By recognising it for what it is, we can start to take control rather than letting it steer the ship.

Strategy 1: Grounding with the 5-4-3-2-1 Technique

One of my go-to methods for pulling myself out of an anxious spiral is the 5-4-3-2-1 grounding technique. It’s simple, doesn’t require any special tools, and works wonders when your mind feels like it’s running a marathon. Here’s how it goes:

• 5: Look around and name five things you can see. Maybe it’s the pattern on your curtains, a plant in the corner, or the steam rising from your tea.
• 4: Notice four things you can touch. Run your fingers over the fabric of your jumper or press your feet into the floor.
• 3: Listen for three sounds. It could be birds chirping outside, the hum of the fridge, or even your own breathing.
• 2: Identify two things you can smell. Perhaps it’s the lavender candle you lit earlier or the faint scent of your skincare from this morning.
• 1: Focus on one thing you can taste. Take a sip of water or pop a mint in your mouth.

This exercise anchors you in the present moment, gently nudging your brain away from spiralling thoughts. I find it especially helpful when I’m out and about and need a quick reset.

Strategy 2: Breathing Deeply and Deliberately

I know, I know—breathing exercises sound so basic, don’t they? But hear me out: When anxiety hits, our breathing often becomes shallow and rapid, which only fuels the fire. Taking a few minutes to focus on deep, intentional breaths can signal to your nervous system that it’s safe to relax. One technique I love is the 4-7-8 method:

• Inhale through your nose for 4 seconds.
• Hold your breath for 7 seconds.
• Exhale slowly through your mouth for 8 seconds.

Repeat this cycle four times, and you’ll likely feel a shift. I often do this while lying in bed if my mind’s buzzing at night—it’s like a lullaby for my nerves. Give it a try next time you’re feeling jittery.

Strategy 3: Journaling to Untangle Thoughts

Sometimes, anxiety feels like a big, messy knot in my head, and I don’t even know where to start untangling it. That’s where journaling comes in. I’ll grab a notebook—nothing fancy, just whatever’s to hand—and let my thoughts spill onto the page. There’s no need for perfect sentences or grammar; it’s about getting it out. I might start with, “I’m feeling anxious because…” and see where it takes me. Other times, I’ll ask myself questions like, “What’s the worst that could happen?” or “What can I control right now?”

The act of writing slows my mind down and helps me spot patterns or triggers I hadn’t noticed. If free writing feels daunting, try a list: jot down three things worrying you and three small steps you can take. It’s amazing how much lighter I feel once it’s out of my head and onto paper.

Strategy 4: Moving Your Body Mindfully

Exercise isn’t just for glowing skin and strong muscles—it’s a brilliant anxiety buster, too. But you don’t need to hit the gym or run a 5K (unless that’s your thing!). Mindful movement can be as simple as a gentle stretch or a walk around the block. When I’m anxious, I’ll pop on some calming music and do a few yoga poses—child’s pose is my favourite for feeling grounded.

The key is to tune into how your body feels as you move. Notice the stretch in your hamstrings or the breeze on your face if you’re outside. Studies show that physical activity boosts endorphins and lowers cortisol, the stress hormone, so it’s science-backed as well as soothing. Find what feels good for you—it’s all about listening to your body.

Strategy 5: Creating a Calming Ritual

There’s something incredibly comforting about rituals, don’t you think? When anxiety creeps in, having a little routine to fall back on can be a lifeline. Mine often involves brewing a herbal tea (chamomile is my current obsession), lighting a scented candle, and curling up with a book or a podcast. It’s not about fixing everything in that moment—it’s about giving myself permission to pause.

Your ritual could be anything: a warm bath, a skincare routine, or even five minutes of meditation. The trick is consistency; over time, your brain starts associating those actions with calm. What would your calming ritual look like?

Strategy 6: Limiting Triggers Where Possible

While we can’t control everything, we can sometimes tweak our environment to reduce anxiety triggers. For me, that means stepping away from the news or social media when it feels overwhelming—I’ll set a timer for 10 minutes of scrolling and then log off. It’s also worth noticing if caffeine or late nights make things worse.

This isn’t about avoidance but about creating boundaries. If crowded places set you off, maybe plan your shopping for quieter times. Small adjustments can add up to a big difference in how you feel day to day.

Final Thoughts: Be Kind to Yourself

Managing anxiety isn’t a one-size-fits-all journey, and what works for me might not click for you—and that’s okay. The most important thing is to approach yourself with kindness. Anxiety can make us feel fragile, but it’s also a sign of how deeply we care about our lives. Experiment with these strategies, mix and match, and see what sticks. Some days will be easier than others, and that’s part of the process. You’re not alone in this, and every step you take towards calm is a win.

I’d love to hear from you—what’s your favourite way to manage anxiety? What’s one strategy or ritual you rely on to ease anxiety when it strikes? Drop your thoughts in the comments below, and let’s share some inspiration for this "Mindful Monday". 

Until next time, take care of yourselves, lovelies!