Which relaxation techniques help with anxiety?
Many people find these useful: slow breathing, progressive muscle relaxation, a body scan and guided visualisation. They calm the body, which often calms the mind.
What is a worry time?
The NHS suggests setting aside a regular time each day to go through your worries. When a worry comes up at other times, make a note of it and save it for later. This helps stop worry taking over.
What else helps day to day?
Regular exercise, time in green spaces and a steady sleep routine all help. Mind lists breathing, gentle movement and creative activities among its suggestions. See our relaxation ideas.
What is the difference between stress and anxiety?
Stress is usually a response to a particular pressure and tends to ease when the pressure does. Anxiety is a feeling of worry, unease or fear that can continue even when there is nothing obvious to worry about. They overlap, and the same relaxation methods help with both.
What are common signs of anxiety?
The NHS describes signs including feeling restless or on edge, a racing heart, sweating, difficulty concentrating and trouble sleeping. They vary from person to person. If these are frequent or affecting your life, speak to your GP.
What is a simple plan for a worry-heavy week?
Start the day with five minutes of slow breathing. Keep a short worry time in the afternoon where you write down what is on your mind and one small next step for each. Go for a walk outside. In the evening, put screens away and use a body scan or wind-down routine.
What can talking therapies offer?
Talking therapies, including cognitive behavioural therapy (CBT), are widely used for anxiety. In England you can refer yourself to NHS talking therapies without seeing a GP. They can sit alongside relaxation methods.
How can you support someone who is anxious?
Listen without trying to fix everything, avoid telling them to calm down, and offer practical help. You can breathe slowly with them or suggest a short walk. Encourage them to speak to a GP if the anxiety is affecting their life.
When should you get help?
If anxiety is affecting your daily life, sleep or relationships, speak to your GP. In England you can refer yourself to NHS talking therapies without seeing a GP. For urgent crises call 999 or go to A&E, and Samaritans are on 116 123.
Methods such as sophrology can sit alongside medical care, not replace it.
Common questions
Do relaxation techniques cure anxiety?
No. They can help you manage symptoms. If anxiety is affecting your life, get support from your GP or NHS talking therapies.
What helps with anxiety at night?
A wind-down routine, a to-do list for tomorrow and slow breathing. See how to stop overthinking at night.
Can children use these techniques?
Simple breathing and muscle relaxation are suitable for many children, but speak to a GP or school if worry is persistent.