Therapy and medication can make a big difference with anxiety. But for many people, it also helps to look at what’s happening in their wider life – such as relationships, stress, past experiences, and what supports their wellbeing day to day.

Everyone’s experience is different. You don’t have to try everything on this page – choose what feels most helpful for you.

Anxiety and neurodivergence

If you’re autistic, have ADHD, or are otherwise neurodivergent, anxiety may be linked to sensory overload, uncertainty, or environments that don’t meet your needs.

In these situations, changing your surroundings or asking for adjustments can sometimes be more helpful than trying to change your thoughts. This is because neurodivergent brains often process information, noise, light and stress differently.

Some people discover they are neurodivergent later in life, or feel they might be but don’t yet have a diagnosis. This can bring its own challenges and emotions.

Things that may help include:

  • wearing noise-cancelling headphones or sunglasses to reduce sensory overload
  • having a fidget toy or comfort item nearby
  • planning quiet time after busy or stimulating activities
  • doing fewer things in one day and spreading tasks out where possible
  • asking for adjustments at appointments or work (for example, a quiet space, clear written information, or knowing what to expect in advance)
  • letting people know what helps you, such as: “Because I have ADHD, it helps if information is shared in short bullet points with the most important details first.”
  • using simple breathing techniques, such as breathing out for longer than you breathe in, for a few minutes at a time

Some anxiety strategies – like reducing “safety behaviours” – may not always be appropriate if those behaviours are helping you cope with sensory overload or overwhelming situations. It’s okay to trust what supports you.

If you’d like specialist support, you might find these organisations listed in our directory helpful:

You don’t need a diagnosis to ask for understanding or reasonable adjustments. Your experience is valid, and support should meet you where you are.

Life events and social factors

Anxiety isn’t just “in your head.” It’s often shaped by what’s happening around you.

Stressful events such as bereavement, losing your job, a relationship ending or becoming a parent can take a toll. Ongoing pressures like money worries, unstable or unsafe housing, discrimination, health worries, or caring for someone can also keep anxiety going.

In Leeds, Linking Leeds can connect you with practical and social support alongside any medical care – for example:

  • help with benefits or housing
  • support groups and community activities
  • ways to reduce isolation
  • physical activity groups
  • local wellbeing programmes

Emotional roots and attachment

For some people, anxiety is connected to earlier life experiences.

Growing up without steady emotional support, experiencing neglect, or living through trauma can make it harder to feel safe later in life.

This can affect your ability to:

  • feel secure in relationships
  • trust that others will support you
  • manage strong emotions
  • feel grounded when stressed

Talking therapies that focus on trauma, attachment, or past experiences can help you understand why anxiety shows up the way it does and find new ways of coping.

We also have suggestions for self-help books that explore anxiety, trauma and attachment in more depth.

Lifestyle and holistic approaches

Small changes in everyday life can sometimes help reduce anxiety. People often find benefit in:

  • regular movement – walking, swimming, stretching, dancing
  • sleep routines – keeping a gentle pattern if possible
  • time outside – nature can have a calming effect
  • creative activities – art, music, writing or journalling
  • relaxation practices – mindfulness, yoga, tai chi or breathwork
  • connecting with others – peer support groups or trusted friends
  • limiting caffeine, alcohol or nicotine if they make anxiety worse
  • doing less on busy days – spreading activities out and avoiding overload where you can
  • giving yourself permission to rest – allowing downtime without guilt when your body or mind feels tired

These aren’t quick fixes, but they can support your overall wellbeing.

Find more ways to stay well in our Looking after your wellbeing section.

Emerging mind-body therapies

Some people explore newer approaches that work with both the mind and body. These may help if anxiety is linked to stress, trauma or long-standing patterns.

  • EMDR (Eye Movement Desensitisation and Reprocessing) – widely researched and recommended for trauma and PTSD.
  • Somatic therapies – focus on calming the nervous system through physical sensations and grounding.
  • Polyvagal-informed therapy – helps people understand how their nervous system responds to safety and threat.

These approaches may not be widely available on the NHS yet, and training can vary. If you’re curious, talk to a qualified therapist about whether they could be right for you.

For local help, see Finding support for anxiety.

Last updated: February 2026