Image by Pete Linforth from Pixabay 

I clearly remember the first time I had an anxiety attack. I was on a high-profile project as the Programme Manager on a client site, I had no support from my team, superiors or client. One day, I didn't know what was happening but couldn't breathe. I ended up in A&E as I thought I was having a heart attack.  They checked me over, sent me home and told me to take some time off work, they put it down to stress/anxiety/ too much coffee.  But now thinking back it was anxiety. Does this sound familiar? Then, perhaps I can help you.

Everyone experiences anxiety at some time. Whether you're starting school, starting a new job, have a big game or are about to retire,  anxiety has a habit of creeping in. Thoughts like, “Am I good enough?” or “What will people think if I fail?” can take over your mind. If you let them, they can transform you into a bundle of nerves and, ultimately, lead you to fail or trip over.  As Seneca wisely said, “We suffer more often in imagination than in reality.” 

But the good news is, there are tried-and-tested techniques you can use to not only survive these moments but thrive, emerging victorious like a champion!  As Marcus Aurelius said, “You have power over your mind – not outside events. Realize this, and you will find strength.” 

What Is Anxiety? 

With my scientific training behind me, I always like to define the problem first. Therefore to tackle anxiety effectively, it’s important to understand what it is and how it shows up. Anxiety is an emotion that ranges from mild unease to overwhelming distress. It’s a normal stress response, but when it becomes persistent or starts interfering with daily life. It can become a significant challenge, holding you back from your goals and stopping you from enjoying your work and life. 

Anxiety does have a purpose – it helps the mind and body prepare for what's about to happen. It’s nature’s way of saying, “Get ready! You need to be prepared.”   

Anxiety will often manifest physically through symptoms like rapid heartbeat, sweating, and difficulty breathing or sleeping. Emotionally, it can show up as worry, fear, or restlessness. While the causes of anxiety vary, it is often influenced by a combination of genetic, environmental, and psychological factors.  As Epictetus reminds us, “It’s not what happens to you, but how you react to it that matters.”

Anxiety: Friend or Foe? 

Some anxiety isn't necessarily a bad thing. Anxiety is nature's way of ensuring you're ready for the game. However, if left unchecked, it can derail your performance. The key is to listen to it, prepare, and then put anxiety in its box – use it to your advantage rather than letting it control you. Sheryl Sandberg says, “You can’t take it all on yourself. It’s important to prioritize and let go of the things you can’t control.”

I’ve had my own bouts of anxiety – before exams when starting new projects for clients, or facing high-pressure situations with subcontractors. Over time, with practice and experience, I’ve learned not only to manage anxiety but also to harness it, channelling it into focus and action. That didn’t come without practice though. Through many experiences, I’ve honed my craft and continue to learn. As we get older we adapt and learn techniques to manage stress. Because we are all unique, it is a different process. For some it's finding the answers in religion, for others it's in confiding in a friend while for others it might be through exercise.

Before we go further, I don't believe there are any shortcuts to managing stress. So be very careful, not to fall into the trap of drugs, alcohol or other quick wins. There are none in my experience, neither in the experience of the many greats that have gone before us. These options promise much through so-called quick wins but will trap you and be the ruin of you.

My Strategies for Managing Anxiety 

Here are some of the coping strategies I’ve tried and found effective in managing anxiety. Think of them as tools in a toolbox – no single tool works for every situation, so it's important to have a variety of techniques to draw on:

1. Mindfulness and Meditation

These practices help you stay focused on the present and reduce stress. Techniques like deep breathing and guided imagery are very helpful. I’ve found mindfulness especially beneficial during some stressful situations. Through mindfulness one can bring the mind under control and focus on the reality of the here and now. 

2. Healthy Lifestyle

Regular exercise, a balanced diet, and sufficient sleep are essential for improving mood and reducing anxiety. When faced with a seemingly impossible problem, I often go for a long walk, run, or bike ride to clear my mind. Doing so helps me focus on the real issue and gamify different scenarios to solve a problem. Physical activity is an incredibly potent technique for gaining clarity and calm.

3. Nasal Deep Breathing

One simple technique that you can use at any time and in any place is Nasal Deep breathing it can quickly calm your nervous system. Try inhaling deeply through one nostril, count to five or six whilst holding your breath then exhaling slowly through your mouth. Then repeat through the other nostril, and slowly extend the count from five or six to ten. You will be amazed at how quickly this simple technique will work. 

4. Stress Management Techniques

Relaxation techniques, such as progressive muscle relaxation or yoga, can help you manage stress and anxiety. You can do them anywhere – on a train, at the office, or at home. Just don’t try them while driving! These techniques create a sense of calm and focus that can make even high-pressure moments feel more manageable.

5. Connect with Others

Connecting with friends, family, or support groups provides emotional support and helps you feel less alone. This is like a secret weapon. Sometimes, a simple conversation with a trusted friend can help put things into perspective. I would say having a good social network is essential for a balanced mind and person.

5. Daily Goals

It's useful to spend a few minutes at the start of each day to set some daily goals. At the start of each day, define your two or three goals. They don't have to be huge but they should be SMART (Specific, Measurable, Achievable, Relevant/ Realistic and Time Bound (today). You cannot underestimate the high you will get when you achieve them. Try it for a week and see what happens! 

If your anxiety becomes overwhelming, don't hesitate to seek help from a professional. Therapists can provide personalized guidance, helping you develop effective coping strategies and manage your symptoms. Understanding anxiety and applying the right techniques can improve your quality of life and live more fully.

Are You Ready to Unlock Your Full Potential?

Don't wait for the "perfect" time. There is no such time! Schedule your free call below