7 steps to Reduce and Overcome your Anxiety 

By Jennifer Wood

May 6, 2024
6 min read

Over the next four weeks we are talking about burnout, anxiety, imposter syndrome and overwhelm, and sharing strategies on how to maintain positive mental health & wellbeing whilst launching and building your career alongside juggling personal and family life.

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If you are returning to the workplace after a career break, launching into a new career or stepping into a new job role / promotion, you might experience anxiety or imposter syndrome. 

If you are finding yourself working long hours, you are struggling to manage your own time or you are taking on too much as you are not able to say no to things, then you might be feeling a sense of overwhelm or burn-out. 

In today’s world we can juggle a lot and we have to learn to self-manage our mind, our time, our ambitions and our boundaries. Working on our mental health and feeling in control of our life is really important to maintain momentum.

At Supermums, we are passionate about the power of coaching to help improve mindset and mental health. We have a team of career coaches that work with people launching and furthering their Salesforce career as they go through these emotional challenges. 

If you are based in the UK the coaching support could be funded subject to eligibility. 

Find out more about one to one coaching support here or join our Ambitious Women Mindset Summit to learn some coaching tools and techniques for free. 

Marie Hannigan

Kelly Nash

Christina McLoughlin

How to Reduce Anxiety with 7 steps

Anxiety is a common mental health condition that affects millions of people worldwide. While it’s normal to experience occasional feelings of worry or nervousness, persistent and overwhelming anxiety can significantly impact one’s quality of life. In this guide, we’ll explore what anxiety is, how to diagnose it, why it happens, and provide actionable steps to overcome it.

What is Anxiety?

Anxiety is a natural response to stress or danger, often characterized by feelings of unease, apprehension, or fear. While occasional anxiety is a normal part of life, excessive or chronic anxiety can interfere with daily activities, relationships, and overall well-being. Some common types of anxiety disorders include generalized anxiety disorder (GAD), social anxiety disorder, panic disorder, and specific phobias.

Diagnosing Anxiety:
Recognizing the signs and symptoms of anxiety is crucial for seeking appropriate support and treatment. Some common indicators of anxiety include:

  1. Persistent worry or excessive fear about everyday situations or events.
  2. Physical symptoms such as rapid heartbeat, trembling, sweating, or shortness of breath.
  3. Difficulty concentrating or feeling restless.
  4. Irritability or mood swings.
  5. Avoidance of certain places, activities, or social situations.

Why Does Anxiety Happen?

Anxiety can be caused by a combination of genetic, environmental, and psychological factors. Some common contributors to anxiety include:

  1. Genetics: Research suggests that a family history of anxiety or other mental health conditions can increase one’s risk of developing anxiety disorders.
  2. Brain Chemistry: Imbalances in neurotransmitters, such as serotonin and dopamine, can play a role in the development of anxiety disorders.
  3. Trauma or Stressful Life Events: Experiencing traumatic events or prolonged periods of stress can trigger or exacerbate anxiety symptoms.
  4. Personality Traits: Certain personality traits, such as perfectionism or a tendency to overthink, may predispose individuals to anxiety disorders.

7 steps to Reduce and Overcome your Anxiety:

While overcoming anxiety may require professional support and intervention, there are several practical strategies individuals can implement to manage symptoms and improve overall well-being:

  1. Practice Relaxation Techniques: Incorporate relaxation techniques such as deep breathing exercises, progressive muscle relaxation, or mindfulness meditation into your daily routine. These practices can help reduce stress and promote a sense of calmness and relaxation.
  2. Challenge Negative Thoughts: Learn to challenge negative or irrational thoughts that contribute to anxiety. Practice cognitive-behavioral techniques such as cognitive restructuring or thought stopping to replace negative thoughts with more realistic and balanced ones.
  3. Establish a Routine: Create a daily routine that includes regular exercise, healthy meals, adequate sleep, and time for relaxation and leisure activities. Consistency and structure can help reduce feelings of unpredictability and anxiety.
  4. Stay Connected: Maintain supportive relationships with friends, family, or support groups. Sharing your thoughts and feelings with others can provide validation, encouragement, and a sense of belonging.
  5. Limit Stimulants: Minimize the consumption of stimulants such as caffeine, nicotine, and alcohol, as they can exacerbate anxiety symptoms. Instead, opt for hydrating beverages like water or herbal tea.
  6. Set Realistic Goals: Break larger tasks or goals into smaller, more manageable steps. Set realistic expectations for yourself and celebrate your achievements along the way.
  7. Seek Professional Help: If anxiety symptoms persist or significantly interfere with daily life, don’t hesitate to seek professional help from a mental health professional. Therapy, medication, or a combination of both may be recommended depending on the severity of symptoms.

What should YOU do next?

Overcoming anxiety is a journey that requires patience, self-awareness, and perseverance. By understanding the nature of anxiety, recognizing its signs and triggers, and implementing practical strategies for managing symptoms, individuals can take control of their mental health and live fulfilling lives. Remember, you’re not alone in your struggles, and seeking support is a sign of strength, not weakness. With time and effort, it’s possible to conquer anxiety and embrace a brighter, more hopeful future.

Learn Coaching Tools

Join us for our Ambitious Women Mindset Summit to learn different coaching tools and techniques to improve your mindset.

Talk to us

Find out more about career coaching, and how it can support you by booking in a free consultation with our career coaches at Supermums. 


Written By:

Jennifer Wood
Jennifer's role is to look after global Marketing, Communications, Events and all things Social Media to help spread the word of Supermums far and wide!

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