Reducing the physical symptoms

One way to help reduce the impact of stress and anxiety is to use techniques that counteract the physiological responses happening in the body. This might be doing something informal and everyday that you find relaxing (e.g. having a bath, listening to music, going for a walk, doing yoga or whatever it is that you enjoy…) or it could be something more a bit more formal, like practicing exercises that are designed reduce the stress response, and produce a sense of calm – facilitating a relaxed and focused state.

Here are some strategies and techniques that you can use to help reduce feelings of tension and stress, which can in turn reduce your symptoms of anxiety:


Our breath is a powerful tool that can help us to manage muscle tension and stress.

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Body scanning techniques

Anxiety, worry and stress are often experienced in the body, as well as the mind. What does it feel like?

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Progressive muscle relaxation

Physically relax your muscles using a combination of guided breathing and tense and release strategies.

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Quick tension release exercises

Three quick exercises that you can do as a stress releaser as and when you need it.

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Use your imagination to create images (or pictures) of things in your mind, to help promote a state of calm.

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Look after yourself and seek help, if you need it.