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Learning to manage anxious feelings

There are simple techniques that can help you manage anxiety and feel more in control. You can try these yourself using the step-by-step guides below.

Some include downloadable worksheets. You can use them on your phone, tablet or computer.

The NHS Every Mind Matters website also shares simple CBT-based tips for things like managing worry and reframing unhelpful thoughts.

If you’d like support from someone in Leeds, see Finding support for anxiety.

Choose a technique to try:

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Find ways to calm or distract yourself

Simple breathing exercises and grounding techniques can be gentle ways to calm your body and steady your thoughts. If you’re feeling overwhelmed, anxious or panicky, small steps like focusing on your breath or your senses can help you feel more settled in the moment.

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Reframing unhelpful thoughts

It’s completely normal to feel worried from time to time. But sometimes our thoughts can spiral or start to feel overwhelming. Taking a moment to pause, notice what’s going through your mind, and gently question those thoughts can help you see things from a different perspective.

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Taking control of worrying

Worry is something we all experience. But when it starts to take over or feels hard to switch off, it can help to try some simple tools. You can explore techniques like setting aside “worry time”, along with other practical ideas that many people find helpful.

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Facing your fears

Avoiding the things that make us anxious can sometimes make those fears feel bigger over time. Taking small, manageable steps towards what feels difficult can help you build confidence, reduce anxiety, and feel more in control.

If these activities feel difficult or bring up strong feelings, that’s okay. You don’t have to do them on your own. Many people find they’re easier with support from a therapist or someone they trust.

If you’re neurodivergent, you may find some strategies work better than others. You can also read about anxiety and neurodivergence in Other ways people manage anxiety.

Last updated: February 2026