The Anxiety Quiz Result
Minimal anxiety
How To Understand Your Level Of Anxiety:
Minimal
- Occasional Worries
- Manageable
- Not Interfering Significantly
Mild
- More Frequent Worries
- Maybe Some Sleep/ Trouble Relaxing
- But You're Coping
Moderate
- Worries Persistent
- Interfering With Sleep/ Energy/Concentration
- Maybe Avoiding Situations
High/Severe
- Worries Dominant
- Major Impact On Function
- May Need Professional Support
Top 5 Tips By My Solution Wellbeing To Manage Anxiety For Adults
Step 1. Manage Stimulants and Alcohol
Reduce caffeine, energy drinks, and alcohol, as they can trigger anxiety symptoms like a racing heart or jitters and disrupt sleep. Gradually cut back to avoid withdrawal effects, and prioritise moderation, especially during stressful periods.
Step 2. Prioritise Sleep and Routine
Establish a consistent sleep schedule and relaxing bedtime routine. Limiting screen time and stimulants before bed can help regulate your nervous system. Structure your day to include predictable routines, which can reduce anxious feelings.
Step 3. Practice Mindfulness, Relaxation, and Breathing
Use mindfulness techniques, grounding exercises, or guided imagery to stay present. Combine these with slow, deep breathing (e.g., box breathing) or progressive muscle relaxation to activate your body’s relaxation response.
Step 4. Stay Active and Nourished
Regular physical activity reduces stress, improves mood, and promotes better sleep. Pair this with a balanced diet rich in fruits, vegetables, and whole grains to support energy and mental health.
Step 5. Manage Worry and Thoughts
Externalise anxious thoughts by journaling or setting aside a “worry period” each day. Challenge negative thinking with simple cognitive techniques: ask yourself, “What evidence do I have?” or “How likely is the worst-case scenario?
Other Support For Anxiety In Adult
- Reach out to supportive friends and family and share what’s going on instead of keeping anxiety to yourself.
- Join local mental health groups, community meetings, or online support networks.
- Refer yourself to your GP or explore services such as The Samaritans and free local counselling.
- Try meditation or yoga, either locally or via online videos, to help manage anxious feelings.
When To Seek Professional Help
- Anxiety affecting work, school, home life, or relationships
- Frequent panic attacks or intense fear episodes
- Avoidance of social, university or work situations
- Persistent sleep disruption, constant worry, or physical symptoms (racing heart, sweating, trembling)
- Thoughts of self-harm or suicidal feelings — seek urgent help immediately
If self-care strategies aren’t enough or symptoms are worsening, My Solution Wellbeing is here to help to provide confidential paid therapy for adults struggling with anxiety. Book an appointment today and access the care you deserve.
