Chris talks about Managing Anxiety



3SC is welcoming a new addition to the team – Chris Cody. Chris joins us as our North Wales Neurodiversity Coach and will be supporting on numerous contracts, including our All Wales MOJ Neurodiversity Coaching Programme.


Chris is a seasoned coaching professional, having run his own coaching business and working for Mind Cymru in the last few years.


During Mental Health Week, we spoke to Chris about managing Anxiety and he gave us his top tips.


Top Tips for Reducing Stress and Staying Calm


I have seen first-hand the effects that anxiety can have on individuals. Anxiety is a common issue that affects many people, and with the right tools and techniques, it is possible to reduce anxiety and stay calm. In this article, I will discuss the common symptoms and causes of anxiety, as well as provide top tips for reducing stress and managing anxiety.


Common Symptoms of Anxiety


Anxiety can manifest in a variety of physical and emotional symptoms. Some of the most common symptoms of anxiety include:


• Excessive worry or fear
• Restlessness or agitation
• Fatigue or tiredness
• Difficulty concentrating
• Irritability or mood swings
• Sleep disturbances
• Muscle tension or pain
• Rapid heartbeat or palpitations
• Sweating or trembling
• Digestive problems or nausea


If you experience these symptoms on a regular basis, it is important to seek professional help.


Causes of Anxiety


There are many factors that can contribute to anxiety. Some of the most common causes of anxiety include:

• Brain chemistry: Imbalances in neurotransmitters, such as serotonin and dopamine, can contribute to anxiety.
• Trauma: Traumatic events, such as abuse, neglect, or accidents, can lead to anxiety disorders.
• Stressful life events: Major life changes, such as divorce, job loss, or moving, can trigger anxiety.
• Health conditions: Medical conditions, such as thyroid disorders or heart disease, can contribute to anxiety.


How to Manage Anxiety – Top Tips for Reducing Stress and Staying Calm
While anxiety can be challenging to manage, there are many effective strategies that can help reduce stress and promote calmness. Here are some top tips for managing anxiety:


Practice Mindfulness and Meditation


Mindfulness and meditation are powerful tools for reducing stress and anxiety. Mindfulness involves paying attention to the present moment without judgment or distraction. Meditation involves focusing your attention on a specific object, thought, or activity, such as breathing.


Research shows that regular mindfulness and meditation practice can reduce anxiety and improve overall well-being. To get started, try setting aside a few minutes each day to practice mindfulness or meditation. You can find guided meditations online.


Exercise Regularly


Exercise is another effective way to reduce anxiety and stress. Exercise releases endorphins, which are natural mood-boosting chemicals in your brain. Regular exercise can also improve sleep quality, reduce muscle tension, and boost self-confidence.


To reap the benefits of exercise, aim for at least 30 minutes of physical activity each day. You don’t have to join a gym or do high-intensity workouts to see results. Walking, yoga, dancing, and swimming are all effective forms of exercise that can reduce anxiety.


Get Enough Sleep


Sleep is essential for mental and physical health. Lack of sleep can contribute to anxiety, depression, and other health problems. To promote restful sleep, try establishing a regular sleep schedule, avoid caffeine and alcohol before bedtime, and create a relaxing bedtime routine.


Eat a Balanced and Healthy Diet


Diet plays a significant role in mental health. Eating a balanced and healthy diet can reduce inflammation, improve gut health, and promote overall well-being. Some foods that are particularly beneficial for reducing anxiety include:


• Fatty fish, such as salmon and tuna, which are rich in omega-3 fatty acids.
• Leafy green vegetables, such as kale and spinach, which are high in magnesium.
• Nuts and seeds, which are rich in antioxidants and healthy fats.
• Whole grains, such as brown rice and quinoa, which are high in fibre and nutrients.


It can sometimes be really difficult to talk about your feelings with friends or family. It’s common to feel worried about upsetting people you care about, and feel nervous about what people will think, or how it might affect your relationships.


You may feel more comfortable opening up to friends or family than professionals, or you may find it easier to approach a professional such as your Doctor. There’s no right or wrong way round.


If you are worried about your mental health please do talk to someone. Here are some links that might help:

Mental Health Awareness Week 2023: #ToHelpMyAnxiety  · MHFA England

Home – Mind

Mental health – NHS (


Chris Cody, 3SC Neurodiversity Coach | 3SC