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Brighton-based Clinical Psychologist

Dr Sophie Ann Bafunno-Clifton

Overcoming anxiety: Practical tips for managing daily worries

In a world where uncertainty often prevails, anxiety can become a constant, unwelcome companion. However, it’s important to remember that anxiety, while challenging, is a manageable condition. As a psychologist, I have worked with many individuals to develop practical strategies for managing day-to-day worries, helping them lead more peaceful and fulfilling lives.

Understanding anxiety in everyday life

Anxiety is a natural response to perceived threats and can manifest in various ways, from physical symptoms like a racing heart to psychological ones like incessant worrying. Recognising how anxiety manifests in your life is the first step towards managing it effectively.

Practical strategies for managing anxiety

Establish a routine

A well-structured routine can provide a sense of stability and predictability, which is comforting for an anxious mind. Include regular sleep patterns, meal times, and slots for physical activity, connection with others and enjoyment, through relaxation or hobbies.

Practice mindfulness and breathing techniques

Mindfulness helps in staying grounded in the present moment, reducing the tendency to worry about the past or future. Simple breathing techniques can also be highly effective in calming the mind and body.

Maintain physical activity

Regular physical activity is not only good for your physical health but also for your mental wellbeing. Exercise releases endorphins, natural mood lifters, which can help alleviate feelings of anxiety.

Keep a worry journal

Writing down your worries can help you understand and manage them better, so jot them down as you go about your day. Then allocate a specific time each day to have a look through your worry list. Often, you’ll find that many worries are unfounded or exaggerated.

Limit exposure to stressful information

Be mindful of your consumption of news and social media, as excessive exposure to negative information can heighten anxiety. Set specific times for checking news or social media updates.

Practice positive self-Talk

Challenge negative thoughts and replace them with positive affirmations. Positive self-talk can be a powerful tool in managing anxiety.

Develop a support network

Having people you can talk to and rely on is vital. Whether it’s friends, family, or a support group, sharing your feelings and experiences can be incredibly therapeutic.

Seek professional help when needed

If anxiety starts to interfere significantly with your daily life, consider seeking professional help. Therapy can provide you with additional strategies and tools to manage anxiety effectively.


Managing day-to-day worries is a skill that can be learned and developed over time. By establishing a routine, practicing mindfulness and breathing techniques, staying physically active, keeping a worry journal, limiting exposure to stressful information, practicing positive self-talk, developing a support network, and seeking professional help when needed, you can take significant strides in overcoming anxiety. Remember, it’s about progress, not perfection. Each small step you take is a victory over anxiety.


How Brain Matters can help you further

If the topics discussed in our articles resonate with you and you’re seeking a deeper understanding or specialised assistance, we are here to assist. We recognise that each person’s journey is distinct, and we’re dedicated to providing bespoke support tailored to your individual needs.

Dr Sophie Ann Clifton

Dr Sophie Ann Clifton

Chartered Clinical Psychologist
ASD assessor, EMDR Therapist

From August 2024, we will be taking on new referrals, and we wlcome you to get in touch and connect with us. Whether you’re looking to enhance your mental wellbeing, navigate relationship dynamics, manage anxiety, or simply seek a space for personal growth, we are ready to support you with expertise and compassion. Discover how our personalised psychological services can contribute to your path of healing and self-discovery. 

Contact Brain Matters Psychology to arrange your session and take the first step towards a more enriching life.