There are things you can learn to do to help manage your anxiety. Different strategies work for different people. Make sure you exercise regularly. Even a 10-minute short walk can help to improve how you feel and may make you feel less tired. Exercise helps boost your levels of serotonin — ‘feel good' hormones. If you have not exercised in a long time, check with your doctor that it is safe for you. If you don’t feel ready for vigorous exercise, just go for a brisk walk every day. Take time for yourself. Try to get involved in activities and pastimes you previously enjoyed — even if you don't feel like it. Use relaxation techniques, such as mindfulness and meditation. Cut down on caffeine, which can increase anxiety and alter sleep patterns in some people. Avoid tea, coffee, cola, energy drinks and chocolate, especially after 6pm. Limit how much alcohol, cigarettes and drugs you use. You can call the Quitline on 13 7848 or call the National Alcohol and Other Drug Hotline on 1800 250 015 for confidential advice. Use distraction techniques, such as counting backwards from 10, to help you stay in the present moment rather than thinking of terrible things that might happen in the future. Breathing can help with physical symptoms, and controlled breathing exercises can reduce the risk of symptoms worsening into a panic attack. Slowly take breaths in and out. ReachOut.com has a mobile app, Breathe, that can guide you through this. Learn how to change your ‘self-talk’ or inner thought patterns (a mental health professional can help you do this) Tackle small tasks that you may have been avoiding to help you to feel better about yourself. You can find more anxiety management strategies on the Beyond Blue website.