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Anxiety

Understanding the Pattern and Returning to the Present

Anxiety can appear as racing thoughts, physical tension, uncertainty, restlessness or a feeling that something is about to go wrong. Anxiety is a normal human response to perceived threat, but it can become difficult when the mind and body remain in a heightened state for too long.

This module offers practical tools for noticing anxious patterns, reconnecting with the present moment and responding to difficult thoughts and emotions with greater awareness.

You will explore breathing, grounding, reflection, visualisation and small purposeful actions that may help you develop a calmer and more intentional response.

These practices are intended for personal development and general wellbeing. They are not a substitute for medical, psychological or therapeutic support.

What You'll Explore

  • Recognising common anxiety triggers
  • Becoming more aware of physical signs of stress
  • Returning attention to the present moment
  • Exploring automatic thoughts
  • Developing greater emotional awareness
  • Using breathing and grounding techniques
  • Taking small purposeful actions when anxiety creates avoidance
  • Building a more compassionate response to difficult emotions

Guided Practices and Exercises

Heart Focused Breathing

Slow, intentional breathing can be used as a calming and grounding practice. The aim is to give your attention one steady place to rest.

  1. Sit comfortably and allow your shoulders to relax.
  2. Bring your attention to the centre of your chest.
  3. Breathe in slowly and comfortably.
  4. Breathe out gently, allowing the exhale to be unhurried.
  5. Continue for several breaths while noticing how your body feels.
  6. If your mind wanders, gently return your attention to the breath.

Grounding Through the Body

Grounding helps bring attention away from worrying thoughts and back towards immediate sensory experience.

Notice

  • 5 things you can see
  • 4 things you can physically feel
  • 3 things you can hear
  • 2 things you can smell
  • 1 thing you can taste or appreciate in the moment

You can also scan gently through your body, noticing the soles of your feet, your legs, your chest, your shoulders and your face without needing to change anything immediately.

Understanding Anxious Thoughts

Anxious thoughts can sometimes involve predicting the worst outcome, overestimating danger, focusing heavily on uncertainty or assuming a thought is automatically a fact.

Reflection prompts

  • What am I telling myself right now?
  • What evidence supports this thought?
  • What evidence might suggest another possibility?
  • What would I say to someone I cared about if they were having this thought?

Anxiety Dialogue Journalling

This exercise invites you to write from two perspectives: the anxious thought or feeling, and a calmer, more reflective response. The aim is awareness rather than forcing positive thinking.

  • Write from the anxious voice first, allowing the concern to be expressed without judgement.
  • Then write from a reflective voice that is steadier, kinder and more practical.
  • Look for what the anxious part may be trying to protect, prepare for or avoid.
  • Finish by identifying one realistic next step or one supportive reminder.

Anxious voice

"I am worried that I will get everything wrong."

Reflective voice

"I don't know exactly what will happen yet. I can focus on the next thing I can control."

Gratitude and Attention Practice

Deliberately noticing positive, meaningful or reassuring experiences can help broaden attention when anxiety has narrowed someone's focus towards threat.

Write down

  • One thing that went reasonably well today
  • One person, place or experience you appreciate
  • One small thing you are looking forward to
  • One thing you handled better than you expected

Future Self Visualisation

Imagine yourself responding to a situation with greater calm, confidence and clarity. Treat this as an imagination and reflection practice that helps you explore a more intentional response.

Notice

  • How that version of you stands
  • How they breathe
  • What they tell themselves
  • What action they take
  • What boundary or decision they might make differently

What is one small action you could take today that aligns with that version of yourself?

Personal Boundary Visualisation

Imagine a comfortable boundary around your body, represented by light, colour or another image that feels reassuring to you. This is a symbolic reminder of personal space, emotional boundaries, choice and the difference between your own feelings and external pressures.

  • Take a few steady breaths and imagine the boundary around you.
  • Choose an image, colour or quality that feels calm and supportive.
  • Notice what you want to give attention to, and what you can leave outside that boundary for now.
  • Finish by naming one boundary, decision or response you want to practise.

Small Purposeful Actions

Anxiety can sometimes encourage avoidance, so taking a very small manageable action can help you reconnect with a sense of agency. You can use this as a morning intention or as a reset during the day.

  • Replying to one email
  • Making one phone call
  • Stepping outside for five minutes
  • Preparing something for tomorrow
  • Writing down the first step of a difficult task
  • Asking someone for support

Reflection

  • What tends to trigger anxiety for me?
  • Where do I notice anxiety in my body?
  • Which thoughts appear most often?
  • Which practice helped me feel most present?
  • What is one response I would like to practise differently?
  • What small action can I take next?

When Additional Support May Help

If anxiety feels persistent, overwhelming, is affecting your daily life, or is causing significant distress, consider speaking with a GP or qualified mental health professional. If you feel you may be in immediate danger or unable to keep yourself safe, seek urgent professional support.

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