Finding Calm: Simple Strategies to Manage Stress and Anxiety

Kelly Rowe
Jul 1
3 min read

Updated: Sep 3

In today’s fast-paced world, it’s unsurprising that many people feel stressed or anxious on a regular basis. In 2023, the Mental Health Foundation reported 20% of UK adults stating they felt anxious most of the time.[1] So if you feel this way, you're not alone. Work pressures, personal relationships, and the constant flow of information can sometimes feel overwhelming.

Anxiety can certainly feel all-consuming at times, and it’s important to acknowledge just how real and difficult that experience can be. At the same time, many people find that with the right support, self-care strategies, and in some cases therapy, anxiety becomes something they can understand and manage rather than something that controls their life.

Progress may take time, but it is absolutely possible to build calmer, more fulfilling days and regain a sense of confidence and control. Here are a few practical strategies to help you manage stress and anxiety and take back a sense of balance in your life.

Understanding Stress and Anxiety

Stress is usually short-term and triggered by external pressures, like a tight deadline or a family issue. Anxiety can linger even after the stressor is gone, creating persistent worry or unease about the future. Recognising the difference is the first step to managing these feelings effectively.

Common Triggers

Stress and anxiety can be caused by:

Work pressures: Increased workloads or long hours
Relationship conflicts: Tension with family or friends
Financial concerns: Worries about money
Health issues: Chronic illness or ongoing health worries

Identifying your personal triggers helps you tackle them more effectively. What's your stressor/s?

Practical Strategies for Managing Stress and Anxiety

1. Mindfulness & Meditation

Deep breathing: Take a few minutes to inhale through your nose, hold, then exhale slowly.
Guided meditation: Apps and online sessions can help you focus and relax. There is a variety of meditation techniques now, including dynamic movement sessions and bitesized options. So, if you're not into the traditional methods, explore what works for you.

2. Physical Activity

Go for a walk: Even a short stroll can improve your mood.
Join a class: Group activities offer social support and physical benefits. Plus, there are so many more types of sports and activities now (pickleball, run clubs, box to the beat), so the possibilities are endless.

3. Healthy Habits

Eat well: Nutrient-rich foods support your body under stress. For example, nutrient rich leafy greens are high in magnesium, which can help relax muscles and calm the nervous system.[2]
Sleep: Aim for 7–9 hours each night; poor sleep can worsen anxiety.

4. Connect with Others

Talk to someone you trust: Sharing feelings can provide relief.
Seek professional help: Therapists offer personalised strategies to manage stress and anxiety - plus offer a safe space to release some pressure.

The Role of Therapy

Therapy can provide structured support and coping strategies. Approaches include:

Cognitive Behavioural Therapy (CBT): Helps identify and change negative thought patterns.
Mindfulness-Based Stress Reduction (MBSR): Combines meditation and yoga to reduce stress.
Person-centred therapy: Provides a non-judgemental space to explore the underlying issues driving your stress.

Benefits of therapy: personalised coping tools and a safe, confidential space to explore your emotions.

Creating a Supportive Environment

Declutter your space: A tidy environment can help clear your mind.
Set boundaries: Learn to say no and limit commitments.
Create a relaxation corner: Soft lighting, comfortable seating, and soothing scents can make a space for peace.

Self-Care Matters

Prioritising self-care is essential:

Make time for hobbies: Painting, gardening, reading—whatever brings you joy.
Practice gratitude: Keep a journal and note three things you’re grateful for each day.

Small daily actions can significantly improve your wellbeing.

When to Seek Help

Consider professional support if:

Anxiety is persistent or affecting most days.
Stress impacts work, relationships, or overall quality of life.

Look for therapists specialising in stress and anxiety, or ask friends or family for recommendations.

Embrace a Calmer Future

Managing stress and anxiety is a journey, not a destination. Use the strategies that resonate with you, seek support when needed, and remember—you’re not alone. At Rowe Therapy, I am here to support you every step of the way.