Information Centre

How to reduce feelings of anxiety

Adults Anxiety

Anxiety is a common feeling that most of us experience at some stage. However, sometimes feelings of anxiety can take over and prevent you from enjoying day-to-day life or achieving your goals. Here are some ways to help reduce anxiety.

To start with, identify the times you get anxious and what causes you stress. While doing this, can you see changes you could make that might help?Are there people that make the situation better or worse? Are there things that make you feel more relaxed that you can do more of?

Eating and exercise

When people feel anxious they often neglect themselves. Ensuring you’re eating healthy food at regular mealtimes and getting regular exercise will improve your overall health and wellbeing.


There are loads of ways to relax but some of us need to learn how. Different things work for different people, so you need to find what works for you.Yoga and meditation are very popular, but they’re not for everyone and not the only way to relax.Going for a walk, playing football, or just taking some time out for yourself are all methods of relaxing.


When you’re feeling anxious, remind yourself this is an uncomfortable feeling and it will pass. Try to distract yourself by thinking about something different.See if you can concentrate on your breathing, focusing your attention elsewhere. Read more about self-talk.

Talking about your anxiety

Bottling things up can increase how anxious you feel. It can be hard but if possible, talk to a friend, family member or a professional about what’s making you feel anxious.The simple act of talking to someone outside the situation can help get some perspective. You could even check out the free counsellingpeer support or support groups here on Turn2me. 

Give it time

Changes in behaviour don’t happen overnight. But, you can learn to manage feelings of anxiety and not let them take over.Following the tips here will help and don’t forget to reach out to someone to talk about it.
Read more articles about anxiety and supports available. 

If you would like professional support with anything you are going through turn2me provides free, confidential online supports for young people and adults in the Republic of Ireland.

  • Peer support – A free and safe space where you can find and give support by connecting with other people who have been through similar experiences.
  • Group support -Facilitated by a mental health professional, support groups are a safe space to connect with others and share solutions and coping strategies on a variety of mental health topics.
  • Counselling – Support for whatever you are going through, this is a safe space to talk with a professional counsellor to help you understand your feelings and work together to develop the tools you need to get through tough times.