Let’s be real — anxiety can hit you at any time, from nowhere, and leave you feeling all kinds of ways that you may not be familiar with. Sometimes, you might feel stressed out, like your mind’s racing, your heart’s pounding, or like you can’t breathe. It can make everything feel out of control, and sometimes, it might seem like no one gets it. We’ve all been there, and it’s important to know that you’re not alone.

But here’s the thing: anxiety doesn’t have one face. It can show up in many different ways — heart palpitations, sleep troubles, stomachaches, or just that constant sense of unease. And sometimes, there might not even be a clear reason for it. School pressure, life changes like graduation, university or work,trying to meet expectations, maybe bullying, or even no reason at all — it just happens. That’s okay, and it’s something we can work through.

So how do we deal with it? Here’s your go-to guide to help you manage anxiety like a boss:

Breathe, Just Breathe

When we experience anxiety, the first thing we forget to do is breathe. But trust me, it makes a world of difference. Try this: inhale for four seconds, hold it for four, and exhale for four. Keep doing it until you feel your heart rate slowing down and your mind calming.

Ground Yourself with the 5-4-3-2-1 Method

This is a cool trick to navigate your anxious thoughts. Focus on the present moment by engaging your senses. Here’s how it works:

• 5 things you can see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste.

Doing this helps pull your mind away from the chaos and back into the moment. It’s like hitting the reset button on your brain.

Challenge Those Negative Thoughts

Anxiety thrives on negative thinking. So when you catch yourself thinking something like, “I’m going to fail,” ask yourself if that’s really true. What’s the evidence? Is there another way to look at it? Try turning those thoughts around, like flipping a switch, and use positive self-talk which helps build a positive mental attitude. Spend 10 to 15 minutes before going to bed each day to think and write down reasons why things are going well. Try to identify at least 3. It may be as simple as: "This morning, my teacher praised me”, “my friend showed they care”, or an important event: "I passed the exam!" Try to identify why those things went well – and recognise all the efforts you made!

Move That Body!

Sometimes, the best way to navigate anxiety is by moving. Even if it’s just a short walk, stretching, or dancing around your room, getting your blood pumping helps release all that pent-up tension and anxiety.

Cut Back on Caffeine and Sugar

Yes, we love coffee, but too much caffeine and sugar can make anxiety worse. If you notice that your anxiety is getting more intense after that third cuppa coffee or sugary snack, try cutting back a little. It might help you feel more at ease.

Set a Routine

Having a daily routine can give you a sense of control when everything feels out of control. Whether it’s a study schedule, work, or just time to chill, knowing what comes next can help ease anxiety.

Talk About It

Sometimes, the best way to deal with anxiety is just to talk about it. Whether it’s a friend, family member, or a professional, sharing how you’re feeling may help to lighten the load. Remember, you don’t have to go through it alone.

Mindfulness & Meditation

Mindfulness is all about being in the present moment, and meditation helps calm the mind. Try listening to guided meditation videos or apps — it’s a great way to reset and reduce that anxiety overload.

Prioritise Sleep

If you’re not getting enough sleep, it can make it harder to navigate your anxiety . Make sure you’re getting enough rest (about 7-9 hours a night). Your brain and body need it to recharge and handle stress better.

Seek Help When You Need It

If anxiety is really affecting your daily life, it’s okay to ask for help. A therapist or counsellor can guide you through coping strategies and help you build a personalised toolkit to manage your anxiety in the long run.

Take It One Step at a Time

The bottom line is: that anxiety is something many of us go through, and it doesn’t make you weak. It's okay to feel overwhelmed sometimes. What matters is taking things one step at a time, being kind to yourself, and finding what works for you. Things will get better.

You’ve got this.

Learn your triggers and master stress like a pro! Get private, confidential info or chat with a counsellor on Big Sis by JiK'iZinto on WhatsApp or Moya.✨💆‍♂️