{"id":5946,"date":"2026-09-30T08:22:32","date_gmt":"2026-09-30T07:22:32","guid":{"rendered":"https:\/\/blogs.qub.ac.uk\/studentsunion\/?p=5946"},"modified":"2026-09-30T11:04:26","modified_gmt":"2026-09-30T10:04:26","slug":"10-tips-to-try-to-manage-anxiety","status":"publish","type":"post","link":"https:\/\/blogs.qub.ac.uk\/studentsunion\/2026\/09\/30\/10-tips-to-try-to-manage-anxiety\/","title":{"rendered":"10 Tips to Try to Manage Anxiety"},"content":{"rendered":"\n<div class=\"wp-block-media-text is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/blogs.qub.ac.uk\/studentsunion\/wp-content\/uploads\/sites\/31\/2026\/09\/Queens-SU-2026-Part21840-1-1024x1024.jpg\" alt=\"\" class=\"wp-image-5952 size-full\" srcset=\"https:\/\/blogs.qub.ac.uk\/studentsunion\/wp-content\/uploads\/sites\/31\/2026\/09\/Queens-SU-2026-Part21840-1-1024x1024.jpg 1024w, https:\/\/blogs.qub.ac.uk\/studentsunion\/wp-content\/uploads\/sites\/31\/2026\/09\/Queens-SU-2026-Part21840-1-150x150.jpg 150w, https:\/\/blogs.qub.ac.uk\/studentsunion\/wp-content\/uploads\/sites\/31\/2026\/09\/Queens-SU-2026-Part21840-1-300x300.jpg 300w, https:\/\/blogs.qub.ac.uk\/studentsunion\/wp-content\/uploads\/sites\/31\/2026\/09\/Queens-SU-2026-Part21840-1-768x768.jpg 768w, https:\/\/blogs.qub.ac.uk\/studentsunion\/wp-content\/uploads\/sites\/31\/2026\/09\/Queens-SU-2026-Part21840-1-1536x1536.jpg 1536w, https:\/\/blogs.qub.ac.uk\/studentsunion\/wp-content\/uploads\/sites\/31\/2026\/09\/Queens-SU-2026-Part21840-1-2048x2048.jpg 2048w, https:\/\/blogs.qub.ac.uk\/studentsunion\/wp-content\/uploads\/sites\/31\/2026\/09\/Queens-SU-2026-Part21840-1-510x510.jpg 510w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<h2 class=\"wp-block-heading\">Blog by Georgia Miles, Student Officer Welfare and Communtiy<\/h2>\n<\/div><\/div>\n\n\n\n<p class=\"wp-block-paragraph\">QSU is taking part in the Public Health Agency\u2019s (PHA) <a href=\"https:\/\/blogs.qub.ac.uk\/studentsunion\/wp-content\/uploads\/sites\/31\/2026\/09\/PHA-Managing-Anxiety-Leaflet.pdf\" data-type=\"link\" data-id=\"https:\/\/blogs.qub.ac.uk\/studentsunion\/wp-content\/uploads\/sites\/31\/2026\/09\/PHA-Managing-Anxiety-Leaflet.pdf\" target=\"_blank\" rel=\"noopener\">Feeling Anxious Campaign<\/a>&nbsp;which started in the summer and concludes on World Mental Health Day on Saturday 10 Oct.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The PHA describe anxiety as a feeling of unease, fear or worry. Feeling anxious at times is normal. Feelings of anxiety could be related to a variety of things such as health, finances, work, or relationships. It is also possible to feel anxious without knowing what is causing you to feel that way (PHA, 2026)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It is extremely normal to feel anxious throughout university, whether you are just starting out or finishing up your degree.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here are some tips to help you recognise the signs of anxiety and ways to manage it:<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">1. <strong>Recognising the Signs<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Anxiety can present itself in many ways and can cause both physical and behavioural changes like:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dizziness &amp; the feeling of being lightheaded<\/li>\n\n\n\n<li>Dwelling on negative experiences or overthinking a situation repeatedly (rumination)<\/li>\n\n\n\n<li>Feeling like your mind is constantly busy with thoughts<\/li>\n\n\n\n<li>Feeling restless<\/li>\n\n\n\n<li>Feeling unsettled and experiencing a sense of dread<\/li>\n\n\n\n<li>Headaches and muscle tension<\/li>\n\n\n\n<li>Irritability<\/li>\n\n\n\n<li>Difficulty sleeping and tiredness<\/li>\n\n\n\n<li>Difficulty concentrating<\/li>\n\n\n\n<li>Strong, fast or irregular heartbeat (PHA, 2026)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">By noticing the signs, you can spot when you are becoming anxious and you can do something to help yourself feel better (PHA, 2026).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Try not to compare your symptoms to someone else\u2019s as each experience of anxiety will be different.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>2. Talk to a Trusted Friend or Family Member<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">It can often feel overwhelming, but telling someone you trust about what you are experiencing can help lift some of that weight.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Having their support can help you figure out the next steps to addressing and managing your anxiety and they may even be able to share their own experiences and relate to what you are feeling.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">3. <strong>Try some Grounding Exercises<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">When your anxiety is triggered by anticipation of or by a negative experience, your body and brain may go into a \u2018flight or fight\u2019 response. One way you can deal with this is by practicing grounding experiences as these will calm your body and make you feel more present and in control of your symptoms. Popular grounding exercises include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Deep Breathing<\/li>\n\n\n\n<li>Fist Clenching<\/li>\n\n\n\n<li>Box Breathing<\/li>\n\n\n\n<li>Refocus your Senses<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Learn how to do these exercises and find out more techniques through <a href=\"https:\/\/eur02.safelinks.protection.outlook.com\/?url=https%3A%2F%2Fwww.mindingyourhead.info%2Fcalming-skills%3Ffield_category_target_id%255B111%255D%3D111&amp;data=05%7C02%7Ccwoods34%40qub.ac.uk%7C0082e56f0678419a1e3108df1b137d1f%7Ceaab77eab4a549e3a1e8d6dd23a1f286%7C0%7C0%7C639259442675772943%7CUnknown%7CTWFpbGZsb3d8eyJFbXB0eU1hcGkiOnRydWUsIlYiOiIwLjAuMDAwMCIsIlAiOiJXaW4zMiIsIkFOIjoiTWFpbCIsIldUIjoyfQ%3D%3D%7C0%7C%7C%7C&amp;sdata=OHqtogXueo0ssIC9JlC%2BxYal3gWsZe5yrQeDOY7HHCA%3D&amp;reserved=0\" target=\"_blank\" rel=\"noopener\">Calming Skills | Minding Your Head<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>(If using these skills makes you feel more distressed, overwhelmed or uncomfortable, stop using them and seek support from a healthcare professional such as your GP.)<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">4. <strong>Write Things Down<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Try keeping a note of each time that you get anxious, highlighting any things you feel may have caused it. By doing this, you can identify potential patterns and triggers which can help you to begin addressing them.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Or, write down any time you feel that you\u2019ve successfully managed your anxiety, noting down anything specific you may have done to help. This way, you can then refer to this list on other occasions when you start to feel symptoms of anxiety.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">5. <strong>Be Active<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Physical activity is a powerful way to help manage feelings of anxiety as it helps your body release endorphins and burn off excess adrenaline.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If possible, try going for a scenic walk, a light run or to the gym and if getting outside isn\u2019t an option, you can practice some movements at home such as chair exercises, rhythmic moving or stretching. It really doesn\u2019t matter what activity you choose, just as long as you are moving your body!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">6. <strong>Talk to your GP<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">If you\u2019ve tried managing your anxiety on your own and aren\u2019t feeling better, you should make an appointment with your GP. &nbsp;They can guide you through available support options and may even be able to refer you to a mental health professional within the practice. They can also discuss the option of therapy and help you figure out the most appropriate type to suit your needs.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">7. <strong>Explore Apps &amp; Digital Tools<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">There are plenty of digital tools and resources available to use on your phone, laptop or tablet. Why not try exploring the range of different apps that have been specifically designed to <a href=\"https:\/\/apps4healthcareni.hscni.net\/en-GB\/adult-mental-health-and-wellbeing\" target=\"_blank\" rel=\"noopener\">help you manage anxiety<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">8. <strong>Reach out to Queen\u2019s Support Services<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">There is plenty of dedicated help through the University. Queen&#8217;s has partnered with <a href=\"https:\/\/www.qub.ac.uk\/sites\/my-queens\/student-roundup-archive-may-2026\/SpectrumLife247WellbeingSupportforQueensStudents.html\" target=\"_blank\" rel=\"noopener\">Spectrum.Life<\/a> to offer free 24\/7 wellbeing support, practical tools and confidential help for students.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Queen\u2019s Accessible Learning Support also offers guidance and information on academic adjustments.&nbsp; Find out more on how to access support <a href=\"https:\/\/www.qub.ac.uk\/directorates\/sgc\/accessible-learning-support\/InformationforStudents\/AccessingSupport\/\" target=\"_blank\" rel=\"noopener\">here<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Don\u2019t forget Queen\u2019s Wellbeing Service also offer a drop-in service on Mon \u2013 Fri from 11am-3pm on Level One of One Elmwood Student Centre and Students\u2019 Union.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">9.&nbsp;<strong>Join us at our Colour Dash for Anxiety Awareness Event<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Speaking of being active and getting exercise, as part of the PHA Campaign, QSU &amp; QUB have organised a fun colour run\/walk event on Wed 7 Oct in Elms BT9 Accommodation!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Be showered in colourful powder and enjoy freebies such as free t-shirts, resource packs, ice cream and a free BBQ to finish off the event!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.eventbrite.co.uk\/e\/colour-dash-for-anxiety-awareness-tickets-2000174578006\" target=\"_blank\" rel=\"noopener\">Register here<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">10. <strong>Remember Everyone is Different<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">It is important to remember that no one\u2019s journey is the same and there are many different ways to deal with and manage anxiety.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But I want to remind you that with the right support, managing and working through your anxiety is entirely possible, so remember to be patient and kind to yourself along the way.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">We are always here to help and there are many support services available to you.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you would like more information on anxiety and support available, Minding Your Head have lots of information available on their website, <a href=\"https:\/\/www.mindingyourhead.info\/\" target=\"_blank\" rel=\"noopener\">Minding your head<\/a>.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Thank you for taking the time to read through this blog, I hope that you have found it useful \u2013 <em>Georgia, Welfare &amp; Community Student Officer<\/em> \u00a0<\/p>\n\n\n\n<details class=\"wp-block-details is-layout-flow wp-block-details-is-layout-flow\"><summary><strong>PHA Feeling Anxious Resource<\/strong> <\/summary>\n<div data-wp-interactive=\"core\/file\" class=\"wp-block-file\"><object data-wp-bind--hidden=\"!state.hasPdfPreview\" hidden class=\"wp-block-file__embed\" data=\"https:\/\/blogs.qub.ac.uk\/studentsunion\/wp-content\/uploads\/sites\/31\/2026\/09\/PHA-Managing-Anxiety-Leaflet.pdf\" type=\"application\/pdf\" style=\"width:100%;height:600px\" aria-label=\"Embed of PHA Managing Anxiety Leaflet.\"><\/object><a id=\"wp-block-file--media-d66e8559-16e1-49fd-b178-e187be7f6dfc\" href=\"https:\/\/blogs.qub.ac.uk\/studentsunion\/wp-content\/uploads\/sites\/31\/2026\/09\/PHA-Managing-Anxiety-Leaflet.pdf\">PHA Managing Anxiety Leaflet<\/a><a href=\"https:\/\/blogs.qub.ac.uk\/studentsunion\/wp-content\/uploads\/sites\/31\/2026\/09\/PHA-Managing-Anxiety-Leaflet.pdf\" class=\"wp-block-file__button wp-element-button\" download aria-describedby=\"wp-block-file--media-d66e8559-16e1-49fd-b178-e187be7f6dfc\">Download<\/a><\/div>\n<\/details>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Blog by Georgia Miles, Student Officer Welfare and Communtiy QSU is taking part in the Public Health Agency\u2019s (PHA) Feeling Anxious Campaign&nbsp;which started in the summer and concludes on World Mental Health Day on Saturday 10 Oct. The PHA describe anxiety as a feeling of unease, fear or worry. Feeling anxious at times is normal. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":5960,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[67,70],"tags":[356,358,88,106,178,359],"class_list":["post-5946","post","type-post","status-publish","format-standard","has-post-thumbnail","category-advice-support","category-health-wellbeing","tag-anxiety","tag-mental-health-awareness","tag-queens-university-belfast","tag-uni-life","tag-university","tag-world-mental-health-day","czr-hentry"],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p6B2ST-1xU","jetpack_featured_media_url":"https:\/\/blogs.qub.ac.uk\/studentsunion\/wp-content\/uploads\/sites\/31\/2026\/09\/DSC03466-scaled.jpg","_links":{"self":[{"href":"https:\/\/blogs.qub.ac.uk\/studentsunion\/wp-json\/wp\/v2\/posts\/5946","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.qub.ac.uk\/studentsunion\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.qub.ac.uk\/studentsunion\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.qub.ac.uk\/studentsunion\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.qub.ac.uk\/studentsunion\/wp-json\/wp\/v2\/comments?post=5946"}],"version-history":[{"count":6,"href":"https:\/\/blogs.qub.ac.uk\/studentsunion\/wp-json\/wp\/v2\/posts\/5946\/revisions"}],"predecessor-version":[{"id":5958,"href":"https:\/\/blogs.qub.ac.uk\/studentsunion\/wp-json\/wp\/v2\/posts\/5946\/revisions\/5958"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blogs.qub.ac.uk\/studentsunion\/wp-json\/wp\/v2\/media\/5960"}],"wp:attachment":[{"href":"https:\/\/blogs.qub.ac.uk\/studentsunion\/wp-json\/wp\/v2\/media?parent=5946"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.qub.ac.uk\/studentsunion\/wp-json\/wp\/v2\/categories?post=5946"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.qub.ac.uk\/studentsunion\/wp-json\/wp\/v2\/tags?post=5946"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}