Last updated: October 2026
To deal with anxiety, use quick calming tools in the moment, such as slow breathing and grounding, and build longer-term habits: regular exercise, good sleep, less caffeine and alcohol, talking to people and facing fears in small steps. CBT is the most effective treatment, and adults in England can refer themselves to NHS Talking Therapies.
This complete guide covers what anxiety is, how to calm it in the moment, daily habits that help, managing anxiety at night, in the morning, at work and socially, supplements and CBD, NHS treatment, and when to get help.
What is anxiety?
Anxiety is a feeling of unease, worry or fear. It’s a normal response to stress and can even be helpful in short bursts. It becomes a problem when it’s strong, lasts a long time, or stops you doing things you want to do. The main symptom of generalised anxiety disorder (GAD) is worry that affects daily life and is hard to control. Anxiety also causes physical symptoms, like a racing heart, tense muscles, poor sleep and stomach problems.
| Type | What it feels like | Read more |
|---|---|---|
| Generalised anxiety | Ongoing worry about lots of things | Anxiety symptoms |
| Panic attacks | Sudden, intense fear with physical symptoms | How to stop a panic attack |
| Social anxiety | Fear of being judged in social situations | Social anxiety |
| Health and hormone-related | Anxiety linked to perimenopause or PMS | Menopause and anxiety |
Why anxiety feels so physical
Anxiety switches on your body’s fight-or-flight response. Adrenaline and cortisol speed up your heart and breathing, tense your muscles and send blood away from your stomach, ready to deal with danger. That’s useful if you need to run from something, but when it’s triggered by worries, the same changes feel like a pounding heart, shortness of breath, shaky hands, a churning stomach and tense shoulders. These feelings are uncomfortable, but they aren’t dangerous, and they pass. Understanding this often makes them less frightening. See anxiety symptoms, heart palpitations and nervous system regulation.
How to calm anxiety in the moment
| Tool | How | Read more |
|---|---|---|
| Slow breathing | In for 4, out for 6, for a few minutes | Box breathing |
| Grounding | Name 5 things you see, 4 you can feel, 3 you hear | Grounding techniques |
| Move | A brisk 10-minute walk burns off adrenaline | Relieve stress quickly |
| Cold water | Splash your face or hold something cold | Cold water |
| Name it | “This is anxiety. It’s uncomfortable, but it will pass” | |
| Write it down | Get the worry out of your head and onto paper | Journal prompts |
Daily habits that reduce anxiety
- Exercise regularly. A 2026 review of over 79,000 people found exercise reliably reduced anxiety symptoms, with aerobic exercise having the biggest effect.
- Protect your sleep. Poor sleep makes anxiety worse, and anxiety makes sleep worse. See how to sleep better.
- Cut back on caffeine. See does caffeine cause anxiety?
- Go easy on alcohol. It can make anxiety worse the next day. See hangxiety.
- Get daylight and time outdoors. See how to boost serotonin.
- Connect with people. See loneliness.
- Practise mindfulness or relaxation for a few minutes daily. See mindfulness for beginners.
- Eat regularly to avoid blood sugar dips that can feel like anxiety. See sugar cravings.
- Limit news and social media, especially before bed.
- Build habits slowly. See how to build healthy habits.
Working with anxious thoughts
Anxiety often comes with “what if” thinking and expecting the worst. Techniques from CBT can help you step back from these thoughts:
- Catch it: notice the anxious thought and write it down.
- Check it: what’s the evidence for and against it? What would you tell a friend?
- Change it: find a more balanced way of seeing the situation.
- Worry time: postpone worries to a set 15 minutes a day.
Facing fears instead of avoiding them
Avoiding things that make you anxious brings short-term relief, but it teaches your brain the situation is dangerous, so anxiety grows. The NHS suggests slowly facing up to situations instead. Make a list of feared situations from easiest to hardest and work up the list in small steps, staying in each situation until your anxiety starts to fall. This is called graded exposure, and it’s a core part of CBT.
A calm daily routine
| Time | What to do |
|---|---|
| On waking | 5 slow breaths before picking up your phone; open the curtains |
| Morning | Breakfast with protein, then coffee; 10 minutes outside |
| Midday | A walk away from your desk; a proper lunch |
| Afternoon | Last caffeine by 2 to 3pm; a 3-minute breathing space between tasks |
| Evening | Exercise or a hobby; connect with someone |
| Bedtime | Wind-down hour, worry list, a warm drink, a book |
A 4-week plan to start managing anxiety
| Week | Focus | Try |
|---|---|---|
| 1 | Notice | Keep a simple diary: when anxiety strikes, what’s happening, how strong it is |
| 2 | Calm the body | Practise slow breathing twice a day, even when calm; walk daily |
| 3 | Steady the basics | Fixed wake time, caffeine cut-off, an alcohol-free week |
| 4 | Face one fear | Pick one small avoided situation and do it, then reflect on how it went |
If you’re still struggling after a few weeks, or anxiety is affecting daily life, that’s the time to refer yourself to NHS Talking Therapies or see your GP.
Anxiety at night, in the morning, at work and socially
| When | What helps | Read more |
|---|---|---|
| At night | Wind-down hour, to-do list before bed, get up if you can’t sleep | Anxiety at night |
| In the morning | Breathe before your phone, daylight, breakfast before coffee | Morning anxiety |
| Sunday evenings | Plan Monday on Friday; do something enjoyable on Sunday | The Sunday scaries |
| At work | Short breaks, realistic deadlines, talk to your manager | Burnout |
| Socially | Small steps, preparation, focus on others | Social anxiety |
| At Christmas | Plan ahead, pace yourself, protect sleep | Christmas stress |
Common triggers to watch
- Caffeine, alcohol and energy drinks. See energy drinks
- Poor sleep and shift work
- Skipping meals
- Big life changes, money worries and relationship stress
- Hormonal changes: PMS, after pregnancy and perimenopause. See PMS symptoms and perimenopause symptoms
- Some medicines and health conditions, such as an overactive thyroid. Speak to your GP
A simple diary of when anxiety strikes helps you spot patterns, and the NHS recommends it too.
Anxiety in women and men
Women are diagnosed with anxiety more often than men, and hormonal changes around periods, pregnancy and perimenopause can make it worse. Men are less likely to seek help and more likely to show anxiety as irritability, anger, drinking more or working longer hours. Whoever you are, the same approaches work. See stress and cortisol in women, stress in men and irritability.
Anxiety myths
| Myth | Fact |
|---|---|
| “Just relax” | Anxiety isn’t a choice, but skills like breathing and CBT can be learned |
| “Avoiding triggers keeps you safe” | Avoidance usually makes anxiety grow over time |
| “A panic attack can hurt you” | They’re frightening but not dangerous |
| “Alcohol helps you unwind” | It often makes anxiety worse the next day |
| “You’ll always feel like this” | Anxiety is very treatable, and most people improve with the right support |
Supplements and CBD: the honest picture
No supplement replaces the approaches above or treatment from your GP, and food supplements can’t claim to treat anxiety. Many people still like to include them in a calming routine:
| Option | What to know | Read more |
|---|---|---|
| Magnesium | Contributes to normal psychological function and the normal functioning of the nervous system | Magnesium for anxiety |
| CBD | Popular in daily routines; research at supplement doses is limited | Choosing a CBD oil and what the research shows |
| Herbal and mushroom options | L-theanine, ashwagandha, reishi and lion’s mane are popular, with early or mixed evidence | Natural supplements ranked and mushrooms |
Our Flow CBD Oil combines broad spectrum CBD with ashwagandha and maca for daytime routines, our Magnesium Glycinate Sleep Complex is an evening drink with L-theanine, and our Reishi Mushroom Adaptogenic Complex is a cosy cacao drink. The FSA’s 10mg a day figure for CBD is precautionary advice rather than a legal limit, set while longer-term safety research continues. At Evopure we think it is a very cautious figure, and many adults use more. If you go above it, increase slowly, and check with your GP or pharmacist first if you take any medication, including antidepressants.
NHS treatment for anxiety
NICE recommends a stepped approach for generalised anxiety disorder:
| Step | What it involves |
|---|---|
| 1. Information and monitoring | Understanding anxiety and keeping track of symptoms |
| 2. Guided self-help | CBT-based workbooks or online courses with support, or group courses |
| 3. Talking therapy or medicine | One-to-one CBT or applied relaxation, or an antidepressant such as an SSRI |
| 4. Specialist care | For complex or severe anxiety |
Adults in England can refer themselves to NHS Talking Therapies without seeing a GP first. Never stop prescribed medicine without talking to your GP.
Supporting someone with anxiety
- Listen without trying to fix everything.
- Don’t dismiss their worries, but don’t feed avoidance either.
- Encourage small steps and celebrate them.
- Offer practical help, like booking an appointment or going with them.
- Look after yourself too.
When to get help
See a GP if anxiety is affecting your daily life, sleep, work or relationships, or self-help isn’t working. If you’re struggling to cope, call NHS 111 and choose the mental health option, or Samaritans on 116 123. Call 999 if you or someone else is in immediate danger.
Related guides
- Working from home? See working from home and mental health: 12 tips.
- Worried about your health all the time? See health anxiety: how to stop worrying about your health.
- If anxiety comes with a harsh inner critic, see low self-esteem.
- Anxiety is common after a loss. See grief: how to cope.
- If you feel you can’t cope at all, see signs of a nervous breakdown and what to do.
- Intrusive thoughts.
FAQs
How can I deal with anxiety naturally?
Regular exercise, good sleep, less caffeine and alcohol, slow breathing, mindfulness, connecting with people and facing fears in small steps.
What is the fastest way to calm anxiety?
Slow breathing with a longer out-breath, grounding with your senses, or a brisk walk.
What is the best treatment for anxiety?
CBT has the strongest evidence. Some people also benefit from medicines such as SSRIs. Adults in England can refer themselves to NHS Talking Therapies.
Can anxiety go away on its own?
Mild anxiety often eases with lifestyle changes and time. If it lasts or affects daily life, treatment helps.
Does exercise help anxiety?
Yes. A large 2026 review found exercise reliably reduced anxiety symptoms.
Is CBD good for anxiety?
Many people include it in their routine, but research at supplement doses is limited and CBD supplements can’t claim to treat anxiety. Check with a pharmacist if you take medicines.
Why does anxiety make my heart race?
Anxiety triggers the fight-or-flight response, which releases adrenaline and speeds up your heart. It’s uncomfortable but passes.
How long does it take to manage anxiety?
Many people notice changes within a few weeks of regular practice. CBT is usually a course of weekly sessions over a few months.
Sources
- NHS. Generalised anxiety disorder.
- NHS Every Mind Matters. Anxiety.
- NICE. Generalised anxiety disorder and panic disorder in adults (CG113).
- NHS. NHS Talking Therapies.
- Munro NR et al (2026). Effect of exercise on depression and anxiety symptoms: systematic umbrella review with meta-meta-analysis. British Journal of Sports Medicine.
- Goyal M et al (2014). Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Internal Medicine.
This guide is general information, not medical advice. Evopure makes Flow CBD Oil, the Magnesium Glycinate Sleep Complex and the Reishi Mushroom Adaptogenic Complex. We don’t recommend our products during pregnancy or breastfeeding.
