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Living with anxiety can be a challenging journey, but with the right strategies and support, you can learn to manage its impact on your life. One valuable source of support is therapy, which provides tools and guidance for addressing anxiety. In this blog, we’ll explore practical tips to help you cope with anxiety alongside therapy, fostering a holistic approach to your mental health.

1. Regularly Attend Therapy Sessions

First and foremost, make sure you attend your therapy sessions consistently. Whether it’s cognitive-behavioural therapy (CBT), dialectical behaviour therapy (DBT), or another therapeutic approach, therapy can provide you with essential tools and insights for managing anxiety. Be open and honest with your therapist about your feelings and experiences so they can tailor their guidance to your specific needs.

2. Practice Mindfulness Meditation

Mindfulness meditation is a valuable technique for managing anxiety. It involves focusing on the present moment without judgment, helping you to become more aware of your thoughts and feelings. Regular practice can reduce anxiety by grounding you in the here and now. Many therapists incorporate mindfulness into their sessions, but you can also practice it on your own.

3. Engage in Regular Exercise

Exercise is a powerful natural anxiety reducer. It releases endorphins, which are known as “feel-good” hormones, and it can help you manage stress. Find an activity you enjoy, whether it’s walking, jogging, yoga, or dancing, and incorporate it into your routine.

4. Maintain a Healthy Diet

Nutrition plays a role in mental health. A balanced diet that includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats can help regulate mood and energy levels. Limit your intake of caffeine, sugar, and processed foods, as they can exacerbate anxiety.

5. Prioritise Sleep

Quality sleep is essential for managing anxiety. Establish a regular sleep schedule, create a calming bedtime routine, and ensure your sleeping environment is conducive to rest. Poor sleep can intensify feelings of anxiety, so aim for 7-9 hours of quality sleep each night.

6. Practice Relaxation Techniques

Relaxation techniques like deep breathing, progressive muscle relaxation, and visualisation can help you calm anxiety in the moment. These techniques are easily incorporated into your daily routine and can be particularly effective when you’re feeling overwhelmed.

7. Limit Exposure to Stressors

Identify and limit exposure to sources of stress and anxiety in your life. This might involve setting boundaries with people or situations that trigger your anxiety, reducing your workload, or seeking support for specific stressors.

8. Build a Support System

Lean on your support system, which may include friends, family, or support groups. Sharing your experiences with trusted individuals can provide emotional support and reduce feelings of isolation.

9. Set Realistic Goals

Break down your goals into manageable steps. Setting realistic expectations for yourself can help alleviate the pressure that often contributes to anxiety. Celebrate your achievements, no matter how small they may seem.

10. Stay Informed About Your Anxiety

Educate yourself about anxiety and its causes. Understanding the mechanisms behind your anxiety can empower you to manage it more effectively.


Coping with anxiety alongside therapy is an ongoing process that involves self-care, self-awareness, and patience. Remember that progress may not always be linear, but with commitment and the right strategies, you can build a toolkit to navigate anxiety and lead a more fulfilling life. Collaborate closely with your therapist to tailor these coping strategies to your unique needs, and don’t hesitate to reach out for professional help whenever necessary. At BetterU we are always here to support you on your journey.