Simple Strategies for Managing Anxiety
Addressing the (হাতি (hati):
A Psychotherapist’s Approach. Vol 8
By Giuseppe Tagliarini BACP & Bryn Stillwell Primary Counselor
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‘Fear and anxiety—basic emotions that everyone experiences, right? Yes, but how deeply we feel them varies from person to person. For some, these emotions come and go with passing events. For others, they can last for days, even when there’s no immediate threat.
It’s normal to feel a bit anxious or fearful before a test, a presentation, or any other stressful situation. For most people, that feeling fades, and they find a way to move forward. But what about those who live in a constant state of distress—who are stuck in “fight, flight, or freeze” mode? For some, a small trigger, like hearing a particular phrase, can send them into a spiral of overwhelming fear and anxiety.
Take my friend, for example. He’s an elementary school teacher, and on the outside, he looks like he has everything under control—always smiling, doing his job with passion and care. But what people don’t see is that he battles relentless fear and anxiety every day. Behind the smile, he’s constantly struggling with low self-esteem and harsh self-criticism. Yet, his saving grace is his job. The care and connection he gets to offer students help him cope with his own internal struggles.
He told me about the counselors and teachers in his life who made a difference—those who treated him as a person, not just a student. They gave him coping strategies for his anxiety and fear and showed him that someone cared. Their kindness inspired him to pursue a career where he could provide that same support to young people, to be the person who could make a difference in just one student’s life.
The point here is that you might be going through your own battle with fear and anxiety, feeling like there’s no way out. But showing yourself compassion, especially in your darkest moments, can be the key to finding your way through. And who knows—you may end up being a source of inspiration for others, just as my friend has been for his students. You are not alone in this, and with time, there’s always hope for brighter days.’ – By Bryn Stillwell
Giuseppe Tagliarini’s ‘Simple Strategies for Managing Anxiety.
Create a Safe Space for Talking
When we stay quiet about our feelings, fear and anxiety can grow. It’s important to talk openly about emotions, whether at home or in school. Let kids know that their feelings matter and they’re not alone. Parents can show how to express emotions in a healthy way, and teachers can make sure students feel safe to share their worries without judgment.
Teach Grounding Techniques
When anxiety hits, grounding exercises can help calm things down. One easy method is the “5-4-3-2-1” technique: name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. Parents can practice this with their kids and remind them to use it when they feel overwhelmed.
Encourage Self-Compassion and Growth
Mistakes and struggles are part of learning, not something to be ashamed of. Teach kids to see challenges as chances to grow. Parents can help by focusing on the effort and problem-solving, not just the outcome. Instead of saying, “Why did I fail?” try asking, “What can I learn from this?” This small change can help kids feel less anxious and more confident.
Fear and anxiety don’t have to control your life. With the right tools and a supportive environment, kids can learn to manage these feelings and build resilience that will help them for years to come.
