How to Manage Anxiety: Tips for Young Adults to Find Relief

Feeling anxious from time to time is completely normal – especially for young adults navigating school, uni, work, and relationships. If you’re a young person struggling with persistent worry or stress, you’re not alone. In fact, around 15% of Australians aged 16–24 experience an anxiety disorder each year​. The good news is that anxiety is treatable, and there are many strategies that can help you feel better. In this article, we’ll share anxiety tips for young adults – covering natural anxiety relief methods, therapy techniques, and lifestyle changes for anxiety management. Our tone is supportive and conversational, so imagine us as a friend guiding you through how to reduce anxiety in day-to-day life.

Understanding Anxiety in Young Adults

Anxiety is more than just occasional stress – it’s your body’s natural “alarm system” kicking in when you feel threatened or under pressure. For young adults, common triggers might be exams, starting a new job, social situations, or uncertainty about the future. You might notice symptoms like a racing heart, sweaty palms, upset stomach, or feeling “on edge” all the time. Anxiety can also affect your thoughts (constant worry, overthinking) and behaviors (avoiding situations that make you anxious).

The first thing to understand is that feeling anxious doesn’t mean you’re weak or “going crazy.” It means you’re human. Anxiety is actually a very common experience for young people​, and it can be managed with the right approaches. By learning about anxiety and practicing coping skills, you can take away much of its power over you. Remember: you’re not alone, and you can learn to manage anxiety in healthy ways.

Natural Anxiety Relief Techniques

When anxiety strikes, having a toolbox of natural anxiety relief techniques can make a big difference. These are simple, healthy practices you can do on your own to calm your mind and body. Consider trying a few of the tips below to see what works for you:

• Deep breathing exercises: One of the fastest ways to signal your body to relax is through slow, deep breathing. Try a technique like box breathing – inhale for 4 seconds, hold for 4, exhale for 4, hold for 4, and repeat. Deep breathing helps lower your heart rate and sends a message to your brain that it’s okay to calm down.

• Meditation and mindfulness: Spending even a few minutes meditating can help slow down racing thoughts and reduce anxiety​                  

  You don’t have to sit cross-legged or chant (unless you want to!) – simply find a quiet spot, close your eyes, and focus on your breath. When your mind wanders, gently bring your attention back to breathing. Over time, mindfulness exercises like meditation or yoga can train your brain to be calmer and more present.

   

• Progressive muscle relaxation: This is a relaxation exercise where you tense and then release each muscle group in your body, one at a time. For example, curl your toes tight for a few seconds, then relax; tense your legs, then relax; move upward through your body. This technique helps release physical tension that comes with anxiety and leaves you feeling more at ease.

• Journaling: Writing down your worries is a simple therapeutic technique. When anxious thoughts are swirling in your head, put them on paper. Journaling about your feelings or even making a to-do list can help get the worries out of your mind and make them feel more manageable. Some research suggests that journaling can reduce mental distress and improve well-being.

• Herbal teas and aromatherapy: Sipping a warm herbal tea (like chamomile or peppermint) or using calming essential oils such as lavender can provide natural anxiety relief for some people. The act of making tea itself is soothing, and certain herbs have mild relaxing effects. Aromatherapy – smelling soothing plant oils – may also ease stress; for example, lavender oil has been noted as potentially helpful for anxiety​.

  These remedies are gentle and can be a nice addition to your bedtime routine to unwind.

   

• Spend time with pets or in nature: If you have a pet, spending time cuddling or playing with them can lower stress. Pets offer companionship and unconditional love, which can be incredibly comforting when you’re anxious. Similarly, getting outside for a walk in nature, feeling the fresh air and sun, can lift your mood and calm your nerves. Even a short walk around the block can help when your mind is racing.

Remember, natural remedies can complement other treatments for anxiety. Simple steps like getting more sleep, cutting back on caffeine, meditating, or enjoying a cup of chamomile tea may go a long way toward managing anxiety symptoms​. While these tips often help, don’t be discouraged if anxiety doesn’t vanish overnight. Think of these techniques as tools to practice – the more you use them, the more effective they can become.

Mindfulness and Stress Management Techniques

Developing good stress management habits is key to keeping anxiety in check. Stress and anxiety go hand-in-hand: as a young adult, you might be juggling studies, work deadlines, social life, and family expectations all at once. Learning how to manage stress through mindfulness and other techniques can prevent everyday stress from snowballing into overwhelming anxiety.

Mindfulness simply means bringing your attention to the present moment, with acceptance and without judgment. When you practice mindfulness, you train yourself to notice anxious thoughts or feelings, but not get carried away by them. Here are some mindfulness and stress-management techniques to try:

• Mindful breathing or meditation: As mentioned earlier, focusing on your breath is a basic mindfulness practice. Even 5 minutes of mindful breathing each morning can set a calmer tone for the day. There are many meditation apps and guided videos specifically for stress management and anxiety relief if you need help getting started.

• Grounding techniques: If you’re feeling panicky or overwhelmed, grounding techniques can help bring you back to the present. One popular method is the “5-4-3-2-1” exercise: name 5 things you can see around you, 4 things you can feel (your clothes, the chair, the floor under your feet), 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This shifts your focus out of anxious thoughts and into the real world right now, which can reduce the intensity of anxiety.

• Yoga and physical relaxation: Yoga combines physical postures, breathing, and mindfulness, making it a fantastic practice for anxiety. The gentle stretching and focus on breath in yoga can release tension and quiet your mind. Even simple stretches or a few yoga poses in your room can help when you’re feeling stressed. Likewise, activities like tai chi or a relaxed bike ride can be meditative and calming.

• Visualisation and guided imagery: This involves using your imagination to picture a calm, safe place or a positive outcome. For example, you might close your eyes and visualize yourself lying on a peaceful beach, listening to waves. Engaging your senses in this imaginary scene can trick your nervous system into relaxing. Many people find guided imagery audio tracks helpful for winding down anxiety at bedtime.

The benefit of mindfulness and other stress management techniques is that they strengthen your ability to cope. According to mental health experts, practices like exercise, mindfulness, and meditation can reduce anxiety symptoms and even boost the effects of therapy​. Think of it as building your “calm muscle” – the more regularly you practice mindfulness or relaxation exercises, the more resilient you become against stress. It may feel challenging at first, but over time you can train your brain to handle anxious thoughts in a much healthier way.

Lifestyle Changes to Reduce Anxiety

Our daily habits and lifestyle play a huge role in how we feel. Making a few lifestyle changes for anxiety can significantly reduce your baseline stress levels and improve your mood. As a young adult, taking care of your physical health and routine will pay off in better mental health. Here are some lifestyle tips to consider:

• Prioritise good sleep: Getting enough quality sleep is one of the most important (and often overlooked) factors in managing anxiety. When you’re well-rested, you’re far more equipped to cope with challenges. Aim for 7–9 hours of sleep per night. Try to maintain a consistent sleep schedule, and create a calming bedtime routine (like dimming lights, shutting off screens, maybe drinking that herbal tea). Good sleep isn’t a luxury – it’s a necessity for a less anxious mind.

• Eat a balanced diet: What you eat can affect your mood. Stabilise your blood sugar by eating regular, nutritious meals with plenty of veggies, fruits, whole grains, and protein. Limit caffeine and sugary drinks, especially if you notice they make you jittery or worsen your anxiety. Likewise, be mindful of alcohol and other substances – while some people use these to “take the edge off,” they often make anxiety worse in the long run. Staying hydrated and nourished will help your body handle stress better.

• Stay active: Exercise is a powerful anxiety-buster. When you get your body moving, it releases endorphins (natural mood boosters) and reduces stress hormones. Regular physical activity – whether it’s a gym workout, a run, dancing, or even a brisk walk – can lower anxiety and improve your overall mindset​.

  Find activities you enjoy, and aim for at least 3–4 sessions of exercise a week. Not only does staying active distract you from worries, it also builds confidence as you get stronger and healthier.

   

• Cut back on caffeine and nicotine: If you’re a coffee or energy drink lover, or if you smoke or vape, be aware that caffeine and nicotine can ramp up anxiety. These stimulants can increase heart rate and jitteriness, which mimic anxiety symptoms. Try moderating your caffeine intake (for example, switch that extra coffee for herbal tea) and avoid using cigarettes or vaping as a stress relief – they tend to make anxiety worse over time.

  Reducing these can lead to steadier nerves.

   

• Connect with others: Don’t underestimate the power of spending time with supportive friends and family. Talking to someone you trust about what you’re feeling can be a huge relief – even just knowing someone understands can lighten the load. Make time for social activities and hobbies that make you happy. Laughing, talking, or just hanging out with people who care about you is a natural antidote to stress. If you’re feeling anxious, sometimes a coffee catch-up with a good mate or a call to a family member can shift your mood.

• Manage your time and commitments: Feeling overwhelmed is a big anxiety trigger for young adults. If you have a lot on your plate (assignments, work shifts, social events), practice some time management. Prioritise tasks, use a planner or app to keep track of deadlines, and don’t be afraid to say no to extra commitments if you’re stretched thin. Breaking large tasks into smaller steps can make them less intimidating. By staying organised, you’ll feel more in control and less anxious about what’s ahead.

• Unplug when you need to: Today’s young adults are constantly connected via smartphones and social media, which can sometimes fuel anxiety (think FOMO or the pressure to always be available). Give yourself permission to take digital breaks. For instance, not checking work emails after a certain hour, or having one day a week where you go easy on social media. Use that time to do something relaxing or fun in the real world. Setting healthy boundaries with technology can protect your mental health.

All these lifestyle changes might sound like a lot, but you can start small – pick one or two areas to work on first. Even small tweaks (like an earlier bedtime or a daily walk) can start reducing your anxiety. Self-care is truly the foundation of managing anxiety. As Headspace (a youth mental health organisation in Australia) notes, managing anxiety starts with good self-care: eating well, getting enough sleep, and staying active​. Similarly, Beyond Blue recommends strategies like practicing relaxation techniques, spending time with family and friends, eating well, and keeping active as ways to manage anxiety​. When you take care of your body and nurture supportive relationships, you’re setting yourself up for a calmer mind.

Therapy for Anxiety and When to Seek Help

Sometimes, despite all your best efforts with self-care and coping techniques, anxiety can still feel overwhelming. Therapy for anxiety is a highly effective option and is nothing to be ashamed of. In fact, speaking with a mental health professional can give you tailored strategies and support that make a world of difference.

There are different forms of therapy, but one of the most common for anxiety is Cognitive Behavioural Therapy (CBT). CBT helps you identify anxious thought patterns and teaches you to challenge and reframe them. For example, if you often think “I’m going to fail this exam and my life will be ruined,” a therapist can work with you to replace that with a more balanced thought like “I’ve prepared for this exam; no matter the result, I will be okay.” Over time, this technique retrains your brain to respond to stress more calmly. Therapists can also guide you through exposure therapy (gradually facing fears in a safe way), teach you relaxation skills, or use other methods like ACT (Acceptance and Commitment Therapy, which uses mindfulness) to help reduce anxiety​

How do you know when to seek professional help? Consider reaching out if:

• Your anxiety is interfering with daily life – for instance, you’re avoiding things you need or want to do because of fear or worry.

• You feel anxious most of the time, or have frequent panic attacks that are hard to manage.

• You’re experiencing symptoms of depression alongside anxiety, or using unhealthy coping methods (like substance use) to get through the day.

• You’ve tried self-help strategies and still feel like you’re struggling a lot.

Talking to a GP (doctor) is a great first step. In Australia, a GP can assess your symptoms and write up a Mental Health Care Plan, which may give you subsidised sessions with a psychologist. If you’re at uni or TAFE, there may be free counselling services on campus. There are also support services and hotlines where you can speak to trained counselors (like Beyond Blue’s helpline or Lifeline). The idea of therapy can be scary for some, but think of it as coaching for your mind. A therapist can teach you skills to manage anxiety, much like a personal trainer helps you get fit.

Medication is another treatment option for anxiety in some cases. This is something to discuss with a doctor or psychiatrist. Medication isn’t right for everyone, but for certain individuals it can provide relief, especially when used alongside therapy. Whether or not you go the medication route, developing coping skills through therapy or self-help will always be beneficial.

Most importantly, don’t suffer in silence. If anxiety is making life hard, reach out for help. There’s no problem too small – even mild anxiety can get better faster with support. You deserve to feel okay and there are people who want to help you, be it a counselor, psychologist, doctor or a support group of peers. Remember that anxiety is treatable​, and with time and the right strategies, you will feel better.

Conclusion

Managing anxiety is a journey, and it’s one you don’t have to travel alone. We’ve covered a lot of strategies – from natural remedies and mindfulness practices to lifestyle changes and therapy – and you might be thinking, “Where do I even start?” Start with small steps. Maybe tonight you’ll try a short breathing exercise before bed, or text a friend you trust about how you’ve been feeling. Tomorrow, you might take a walk or sign up for that yoga class. Over the next weeks, you could experiment with journaling, or make an appointment with a counselor. Little by little, these actions add up to meaningful change.

Be patient and kind to yourself. Some days will be harder than others, and that’s okay. Celebrate the small wins – like the morning you wake up and feel a bit more optimistic, or the moment you handle a situation that used to freak you out. Every step forward is progress. Stress management and anxiety coping skills are like building a muscle; it gets stronger with practice and time.

Lastly, remember that you are not your anxiety. It’s something you experience, not who you are. With the right tools and support, anxiety can become a much smaller part of your life. Many young adults who once felt controlled by anxiety now lead fulfilling, balanced lives – and you can too. Keep hope, keep trying, and don’t hesitate to seek help when you need it. You’ve got this, and brighter days are ahead.

References

1. Orygen – Anxiety and young people. Orygen Youth Health, Australia.

   orygen.org.au

    

2. Headspace – What is Anxiety & The Effects in Young People. Headspace (National Youth Mental Health Foundation) Australia.

   headspace.org.au

    

3. Beyond Blue – Understand Anxiety Disorders. Beyond Blue, Australia.

   beyondblue.org.au

    

4. National Institute of Mental Health – Generalized Anxiety Disorder: When Worry Gets Out of Control. NIMH, U.S.

   nimh.nih.gov

    

5. Healthline – 10 Natural Ways to Reduce Anxiety. Healthline, 2024.

   healthline.com

   
   

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