Overcoming anxiety

Anxiety has been a popular and recurring topic for me, and for good reason.

Every single one of us experiences anxiety at times. It’s part of our built‑in survival system, designed to keep us alert and alive. When a real threat is present, anxiety is helpful and adaptive.

The problem arises when that system becomes overactive.

When anxiety starts firing without a genuine threat, it can become unrealistic, repetitive and convincing, telling us stories that simply aren’t true. Over time, this can lead to a near‑constant sense of fear around everyday situations and, if left unchecked, can spiral into exhaustion, low mood, and depression.

The good news is that anxiety is not just “in the mind.”
It lives in – and is influenced by – the mind, body and gut, all of which are constantly communicating with each other.

When we address anxiety from this whole‑person perspective, real and lasting change becomes possible.

Below are some simple, practical antidotes you can begin using straight away.

Antidote No. 1

Question your thoughts (mind)

Anxiety thrives on unquestioned thoughts.

When we’re anxious, our minds are primed to catastrophise, jumping to worst‑case scenarios and presenting them as facts. These thoughts feel urgent and convincing, even when they’re not realistic.

Ask yourself:

• Is anyone actually going to die if I don’t achieve X?

• Is what I’m worrying about genuinely likely to happen?

• What evidence do I have for this thought - and what evidence do I have against it?

When we pause and question our thoughts, we interrupt the anxiety cycle.

Thanks to neuroplasticity, the brain’s ability to change, the more often you practise this, the easier and more automatic it becomes. Over time, you begin to rewire habitual anxious pathways and create calmer, more balanced responses.

This isn’t about “positive thinking”, it’s about accurate thinking.

Antidote No. 2

Use your breath (body)

Breathing is one of the fastest ways to influence anxiety because it speaks directly to the nervous system.

Yes, we’ve all been breathing since birth, but how we breathe matters.

When anxiety is high, many people breathe in a way that unconsciously supports survival responses, such as:

• Fight

• Flight

• Freeze

• Hide

• Numb

• Dissociate

This type of breathing signals danger to the body, triggering the release of stress hormones like cortisol and adrenaline.

Calming, “rest and digest” breathing does the opposite.

Supportive breathing looks like this:

• Belly and chest gently expand on the in‑breath

• Belly and chest soften and fall on the out‑breath

(As opposed to sucking the belly in on the in‑breath, which signals threat.)

Slow, deep breathing tells your body that it is safe, allowing the nervous system to down‑regulate and anxiety to soften.

If nothing else, breathe slowly, consciously, and with kindness.

Antidote No. 3

Nourish the gut (mind–body–gut connection)

One of the most overlooked contributors to anxiety is the gut.

Your gut and brain are in constant conversation via the gut–brain axis, and a large proportion of serotonin (often called the “feel‑good” neurotransmitter) is produced in the gut, not the brain.

When the gut is inflamed, depleted, or dysregulated, anxiety can intensify.

Supporting your gut can support your emotional wellbeing by:

• Eating regularly to stabilise blood sugar

• Including whole, nourishing foods

• Reducing ultra‑processed foods where possible

• Paying attention to how foods make you feel

• Supporting digestion through rest, chewing and gentle movement

This isn’t about perfection; it’s about listening to the signals your body is already giving you.

An anxious gut can drive an anxious mind.

Antidote No. 4

Use the power of nature (body and nervous system)

In our modern world, many of us are increasingly disconnected from nature, spending long periods indoors and in artificial environments.

Yet our nervous systems evolved in nature.

Spending time outdoors can significantly reduce anxiety by helping the body regulate and ground. Whether it’s walking barefoot on grass, breathing in fresh air, looking at the sky, or sitting among trees, nature helps remind our systems that we are safe, connected, and part of something bigger.

Nature doesn’t ask anything of you, it simply allows your nervous system to recalibrate.

A final thought

Anxiety is not a personal failing.
It is a message.

By tuning into your mind, body and gut, and responding with curiosity rather than criticism, you can begin to gently unwind anxiety and create a more regulated, resilient internal world.

Small changes, practised consistently, create powerful transformation.

You don’t need to fight anxiety - you need to listen to it differently.