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Marie Loney

Anxiety Unleashed: Understand and Managing Your Anxiety

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Managing Anxiety: Take a moment to reflect on your current strategies for managing anxiety. To support the anxiety quiz I have clarified the questions in more detail below. Your responses will guide you to identify areas for improvement and develop an action plan.

1. Awareness of Triggers:

Whenever you receive a phone call from an unknown number, it tends to trigger your anxiety. Additionally, being in a crowded and noisy environment can increase feelings of anxiety.

2. Deep Breathing:

Practice box breathing, where you inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds and then pause for 4 seconds before repeating. This technique helps calm your nervous system and reduces anxiety symptoms.

3. Progressive Muscle Relaxation:

This starts by tensing and releasing your shoulder muscles, then move on to your arms and legs, progressively working through each muscle group to promote relaxation and reduce anxiety-related tension.

4. Challenging Negative:

Thoughts: Regularly write down your negative thoughts and analyse them objectively. By looking for evidence that supports or contradicts these thoughts, then you’ll able to challenge their validity and actively replace them with more realistic and positive ones.

5.Building Support:

Connect with your supportive network such as friends, family or a coach who can provide guidance and a listening ear during times of anxiety. They can help you gain perspective and offer coping strategies.

6. Regular Exercise:

Engaging in regular physical exercise, such as jogging in the park or participating in a dance class, helps release endorphins and acts as a natural anxiety reducer.


Prioritise self-care activities such as reading a book before bed, listening to calming music during breaks, and taking walks in nature to unwind and promote relaxation.

8.Healthy Lifestyle:

Ensure that you get enough sleep by establishing a consistent bedtime routine, prioritise eating balanced meals with plenty of fruits and vegetables and limit your intake of caffeine and alcohol, which can exacerbate anxiety symptoms

9. Setting Realistic Goals:

Set realistic goals by breaking larger tasks into smaller, more manageable steps. Celebrate each milestone along the way, giving yourself credit for the progress you make, which helps alleviate anxiety and build confidence.

10. Time Management:

Effectively manage your time by creating schedules and to-do lists that help you prioritise tasks and reduce the feeling of being overwhelmed. This structured approach helps minimise stress and anxiety.

11. Minimising Stressors:

An example of a stressor maybe social media that may trigger your  anxiety. Therefore, set boundaries by limiting your screen time and engaging in other activities that bring you joy and relaxation. Also communicate my needs and say no to additional responsibilities when necessary.

12. Mindfulness or Meditation:

Practice mindfulness meditation daily, focusing on my breath and bringing my attention to the present moment. This practice can help you cultivate a sense of calm and reduces anxiety.

Based on your responses to your understand your anxiety quiz, we can work together to develop a personalised action plan that addresses your specific needs and helps you effectively manage your anxiety. Remember, progress is made one step at a time, and I’m here to support you on your journey.

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