How do I deal with Anxiety?

Feeling anxious is normal, but when it becomes overwhelming, it’s important to know how to manage it.

Here are some simple steps to help you deal with anxiety:

1. Talk to Someone You Trust

• Open up to a friend, family member, teacher, or school counsellor. Sharing how you feel can help take the weight off your shoulders.

2. Practice Deep Breathing

• When anxiety starts to build, take slow, deep breaths. Try inhaling for 4 seconds, holding for 4, and exhaling for 4. This can calm your body and mind.

3. Focus on the Present

• Anxiety often makes you worry about the future. Ground yourself by focusing on what’s happening right now. Use the "5-4-3-2-1" technique: list 5 things you see, 4 things you can touch, 3 things you hear, 2 things you smell, and 1 thing you taste.

4. Get Moving

• Physical activity like walking, dancing, or playing a sport can help release tension and boost your mood.

5. Limit Screen Time

• Constantly being on social media or your phone can make anxiety worse. Take breaks from your screen and engage in activities that help you relax.

6. Create a Routine

• A simple routine can provide structure and reduce stress. Set small, achievable goals each day and follow a balanced schedule with time for rest and fun.

7. Try Journaling

• Write down your thoughts and feelings. This can help you better understand what’s causing your anxiety and let out emotions you might not want to say aloud.

8. Ask for Help

• If anxiety is affecting your day-to-day life, talk to a teacher, parent, or professional. You don’t have to handle it alone—there are people and resources that can help.

By practicing these steps and being kind to yourself, you can learn to manage anxiety and feel more in control.