If you’re reading this, and you’re experiencing anxiety, feeling low all the time, overwhelmed or constantly worried, we have some suggestions that might help you. When you’re juggling work, family, commitments and everything has to be done now, it’s incredibly stressful. You might be telling yourself you’ll “get through it”, “just finish this project”, “catch up on sleep when things ease off”, but you can feel the mental strain.
You might feel drained, unable to focus, irritable, or just not yourself. The good news is that while professional support is often needed and invaluable, we have 5 simple, evidence-based techniques you can start using today to ease the pressure. These aren’t going to “fix it overnight”, but they are practical tools to support you alongside whatever therapy or support you may be getting.
1.Slow, deliberate breathing
When your mind feels busy, your body often mirrors that with increased tension, a rapid heart rate and shallow breathing. Research shows that breathwork can improve mood and reduce negative emotion. For example, one study found that a simple exhale-focused cyclic sighing produced measurable improvements in mood and reduced anxiety.
How to try it:
Find a comfortable chair or just sit quietly. Inhale slowly through your nose for a count of four, exhale through your nose (or mouth if comfortable) for a count of six. Repeat five times. Notice how your body feels. You’re telling your nervous system that you’re not in “emergency” mode. Do this any time you feel overwhelmed or before you launch into a big task to centre yourself.
2.Move your body, even just a little
It’s easy when you’re under pressure to skip exercise and tell yourself you’ll “do it later”. Yet our mental and physical health are closely linked. According to the National Institute of Mental Health, getting regular exercise–even 30 minutes of walking, can boost mood, improve your energy and help you cope with stress.
How to try it:
If you’re pressed for time, aim for 10-minute bursts. A brisk walk, two flights of stairs instead of the lift, a short dance or stretching break. The important part is consistency and doing something you can maintain. When you’re feeling tired, your mind often talks you out of doing things so make a pact with yourself to just do 10 minutes; often motivation comes once you start.
3.Connect with people
When you’re feeling low, you might avoid calls or feel distant from people you love. Yet connecting with other people is one of five key steps to mental wellbeing.
How to try it:
Reach out to one person this week, be it a friend, colleague or member of your family. Ask how they are, share something honest about how you’re doing. It doesn’t need to be heavy; even a real-life check-in helps you feel seen and supported. If you’re feeling out of the social loop, consider joining an online community (Facebook) or local group around something you love doing (reading, gardening, walking). The aim is to ease out of your head and into reality.
4.Challenge unhelpful thoughts
When you’re struggling, the inner voice can really tear you down: “Why can’t I cope?”, “I’m letting everyone down”, “Something’s wrong with me.” These thoughts can be soul destroying. Research into self-compassion practices shows that treating yourself with kindness helps reduce overthinking, anxiety and depressive thoughts.
How to try it:
When you notice a harsh thought, pause. Ask yourself: “Would I say this to a friend in my shoes?” If not, try re-framing: “I’m doing my best right now”, “Many people feel this way when under pressure”, “It’s okay to struggle”. Write one compassionate sentence to yourself daily: “I can be kind to myself today.” Over time, when this becomes a habit, it will support you emotionally.
5.Use relaxation or imagery techniques to reset your mind
When anxiety or distress feel overwhelming, creating space for a calm moment can make a real difference. The American Psychological Association describes techniques such as progressive muscle relaxation, guided imagery or mindfulness as helpful in reducing tension and calming the nervous system.
How to try it:
Find 5-10 minutes in a quiet spot. Sit or lie comfortably. Close your eyes. Starting with your feet, tense your muscles for 3 seconds then release. Work up through your legs, torso, arms, neck and face. After finishing, spend 2 minutes imagining a place where you feel safe, calm and rested, focus on what you see, what you hear and what you feel. Open your eyes and notice how different you feel. Use this anytime you feel overwhelmed.
Using the techniques together
These 5 techniques work best when used during your day, little by little. Build up to this, but you could start with the breathing exercise in the morning, move your body at midday, connect with someone in the afternoon, practise self-compassion in the evening and end the day with imagining your safe place.
Suggestion
If you’re ready to start today, pick one of the techniques and commit to it for just one week. Notice the difference. Adjust it where needed. And remember: your mental health matters. You deserve support, kindness, and tools that can work alongside you.
If you find that you’re struggling with persistent mood issues, overwhelm, anxiety, loss of interest, sleep or appetite changes, reach out to a professional.
*All conversations with our team are strictly confidential.
PVD Psychological Associates specialize in college mental health, anxiety, depression, eating disorders, trauma, LGBTQIA+ issues, and relationship difficulties.
We also see clients for a range of other issues.
If you would like to discuss your needs with a therapist, complete the enquiry form on our Contact page and we’ll call or email you for a confidential chat.
