There are many steps you can take that may help you to manage and reduce your anxiety. The first step is acknowledging your worries.
It will be difficult to stop worrying when you have anxiety – there may be worries you feel as if you can’t control, situations you are worried about that are out of your control, or you might feel like you need to continue worrying because it feels useful, or that bad things will happen if you stop.
However, there are ways to try and address these worries. These might include keeping a diary of worries to enable you to visually see and understand them. You can also postpone thinking about a worry when it presents itself to a specific "worry time" of your choosing, as this can help you feel that you are in control of your worries and can reassure you that you haven't forgotten to think about them. Talking things through with a person you trust might relieve your worries too. It may be that just having someone there to listen to you and show they care enough to understand your worries can help.
Looking after your physical health is essential to managing anxiety. Three key factors are ensuring you get enough sleep, eating a healthy and balanced diet, and engaging in regular physical activity if you are able to.
Breathing exercises are also a beneficial way of managing anxiety and worries and can help you to cope and enhance your ability to feel more in control. They may also help with some of the physical symptoms such as headaches and muscle tension.