The coronavirus pandemic changed the way many Australians relate to uncertainty. For a while, worry about health, work, and the future became part of daily life. While that particular crisis has passed, the anxiety it stirred up is a feeling that returns whenever life becomes unpredictable, whether that is a new health scare, financial pressure, or simply a season of change.

This is a broader, more in-depth companion to our shorter guide. Where that article gives you five quick strategies for an anxious moment, this one offers ten habits for building genuine, ongoing resilience, the kind that helps you stay steady not just through one event but through whatever life brings next.

At Vitality Unleashed Psychology in Bundall on the Gold Coast, we help people move from surviving anxious periods to feeling grounded and capable again, both in person and via telehealth Australia-wide. Think of the ten strategies below as a toolkit you can return to whenever you need it.

Understanding anxiety in uncertain times

Anxiety is not a flaw or a weakness. It is your body’s ancient alarm system doing its best to keep you safe. When the world feels threatening or unpredictable, that system floods you with adrenaline and cortisol, sharpening your focus on danger and preparing you to act.

The trouble is that modern threats, such as a pandemic, a shifting job market, or a frightening news cycle, cannot be outrun or fought off. So the alarm keeps ringing with nowhere to discharge. Over time this leaves people feeling wired, tired, and unable to switch off.

Building resilience is not about never feeling anxious. It is about giving your nervous system regular, reliable signals of safety, so that anxiety rises when it is genuinely useful and settles again afterwards. Each of the following habits is a way of sending that signal.

None of these strategies need to be done perfectly, and you do not have to adopt all ten at once. Think of them as a menu rather than a checklist. Choose one or two that feel most doable this week, practise them consistently, and add others as they start to feel like second nature. Small, repeated actions build resilience far more reliably than occasional big efforts.

10 ways to reduce coronavirus anxiety and build resilience

1. Curate your information diet

A constant stream of alarming updates keeps your threat system permanently switched on. Choose a couple of trustworthy sources, set specific times to check them, and switch off notifications the rest of the day. Staying informed does not require staying alarmed.

2. Protect your sleep

Anxiety and poor sleep feed each other. Aim for consistent wake and sleep times, wind down without screens for the last hour, and keep your bedroom cool and dark. If racing thoughts keep you awake, jot them on paper to deal with in daylight. Good sleep is one of the most powerful anxiety buffers there is.

3. Move your body every day

Physical activity burns off stress hormones and releases mood-lifting endorphins. It does not need to be intense; a brisk walk, a swim, a bike ride along the Gold Coast paths, or a home workout all count. Regular movement is one of the most reliable, evidence-based ways to lower baseline anxiety.

4. Practise slow, deliberate breathing

When anxiety spikes, your breathing quickens and shallow. Reversing this calms the whole system. Breathe in through your nose for four counts and out slowly for six, for a few minutes. Our detailed guide on managing panic attacks offers more on using breath to settle a surge of fear.

5. Focus on what is within your control

Anxiety fixates on unanswerable questions about the future. Redirect your energy toward what you can actually influence today: your routines, your habits, how you care for your body, and who you reach out to. Gently releasing what you cannot control frees up a surprising amount of mental space.

6. Stay connected to people

Isolation magnifies anxious thinking, while connection soothes it. Make time for regular contact with people who steady you, whether in person, by phone, or online. You do not need to talk about your worries; simply feeling connected reminds your nervous system that you are safe.

7. Build in mindfulness and stillness

Mindfulness trains you to notice anxious thoughts without being swept away by them. Even a few minutes a day of paying gentle attention to your breath, your senses, or a simple activity can lower reactivity over time. Our article on mindfulness and how it can benefit you is a good place to start.

8. Keep a steady daily rhythm

Uncertainty erodes structure, and structure calms anxiety. Anchor your day with predictable routines around waking, eating, working, moving, and resting. These small, reliable patterns tell your brain that not everything is up in the air.

9. Limit avoidance in small, manageable steps

Anxiety shrinks your world by convincing you to avoid what feels risky. Every avoidance brings short-term relief but teaches your brain that the situation really was dangerous. Gently and gradually re-approaching the things you have been putting off, one small step at a time, is how confidence rebuilds.

10. Reach out for professional support when you need it

Some anxiety lifts with self-help. Sometimes, though, it settles in and stays, and that is exactly what psychologists are here for. Reaching out is not a last resort or a sign of failure; it is one of the most effective and self-respecting things you can do.

Building resilience is easier with support. Book Online (opens in a new window) · Submit an enquiry

Signs your anxiety may need more than self-help

Practising the habits above will help most people feel steadier. It is worth reaching out for professional support, though, if you notice:

These experiences are common and very treatable. You do not need to wait until things feel unbearable before seeking help.

How Vitality Unleashed can help

At Vitality Unleashed Psychology, our AHPRA-registered Clinical Psychologists work with anxiety, worry, and health-related fear using evidence-based approaches such as Cognitive Behavioural Therapy (CBT), Acceptance and Commitment Therapy (ACT), and mindfulness-based strategies. Together we identify what is keeping the anxiety going and build practical skills that stay with you long after therapy ends.

You can learn more on our anxiety treatment page and on our individual therapy page. If you would like a quick-reference version of these ideas for anxious moments, our companion article on 5 ways to reduce coronavirus stress and anxiety distils the essentials.

We offer appointments in person at our Bundall rooms on the Gold Coast and via telehealth across Australia, so you can get support wherever you are.

Eligible clients may access Medicare rebates with a GP Mental Health Care Plan, which can reduce the out-of-pocket cost of a set number of sessions each calendar year. Private fees apply and we do not bulk bill; you will find current fees and rebate details on our psychology fees page. Your GP can advise whether a Mental Health Care Plan suits your situation.

Frequently asked questions

How long does it take to feel less anxious?

This varies from person to person. Some of the strategies above, such as slow breathing, can help within minutes, while building lasting resilience is more of a gradual practice. With evidence-based therapy, many people notice meaningful change within a handful of sessions, though the timeline depends on your circumstances.

Can anxiety come back after a stressful period ends?

Yes. Anxiety often returns during new periods of uncertainty or change, which is completely normal. The habits in this article are designed to be reusable, so you can draw on them again whenever life gets bumpy, and therapy can help you keep the skills sharp.

Is medication necessary for anxiety?

Not always. Many people manage anxiety well with psychological therapy and lifestyle strategies alone. For some, medication prescribed by a GP or psychiatrist can be a helpful part of the picture. This is a decision best made with your doctor, and psychological therapy can work well alongside it.

What is the difference between stress and anxiety?

Stress is usually a response to an identifiable pressure and tends to ease once the pressure lifts. Anxiety often lingers beyond the triggering situation and can arise even without a clear cause. Both respond well to the same core skills and to professional support.

Helpful Australian resources

Steady steps, real support

Resilience is built one small habit at a time, and you do not have to build it alone. Our Clinical Psychologists offer warm, practical support in Bundall and via telehealth Australia-wide, whenever you are ready to take the next step.

Let’s take that step together. Book Online (opens in a new window) · Submit an enquiry

This article is general information only and is not a substitute for personalised advice from a qualified health professional. If you’re struggling, please reach out to your GP, a psychologist, or a support service. In a crisis, contact Lifeline on 13 11 14 or Beyond Blue on 1300 22 4636. In an emergency, call 000.