How to lower your risk of anxiety
By My Wellness Health, Editorial team · Reviewed by the My Wellness Health clinical team on 7 Oct 2026 · Updated 7 Oct 2026
You can lower your risk of anxiety by taking these steps: slow breathing: in for 4, out for 6, for a few minutes; regular physical activity; and less caffeine and alcohol. Not every case can be prevented, which is why regular checks matter.
For a few minutes at a time.
| Who should get checked | How it is checked | How we help | Fee |
|---|---|---|---|
| GAD-7 score 0 to 4: minimal anxiety | The GAD-7 questionnaire (7 questions) | GAD-7 anxiety screening | Mental health screening, KES 100 |
How to lower your risk of anxiety: your questions answered
Frequently asked questions
How can I lower my risk of anxiety?
Slow breathing: in for 4, out for 6, for a few minutes. Regular physical activity. Less caffeine and alcohol. A steady sleep routine. Talking to someone you trust, early.
Can anxiety be prevented completely?
Not always. Some risk factors, such as age and family history, cannot be changed, so finding problems early through checks matters as much as healthy habits.
Which risk factors can't I change?
A family history of anxiety.
What signs should I watch for?
Signs worth checking include worrying too much about different things, and finding it hard to stop; feeling nervous, on edge or restless; becoming easily annoyed or irritable; and feeling afraid that something awful might happen.
How can My Wellness Health help?
Knowing your own risk factors is the first step. The anxiety screening uses the GAD-7, a 7-question tool used worldwide. Your score comes with a clear next step, from self-care to seeing a mental health professional. It costs KES 100. A care navigator calls you back within 2 hours (Monday to Saturday, 8am to 8pm) to book what you need at a facility that suits your budget and location.
This page is health information to help you understand risks and next steps. It is not a diagnosis and does not replace a consultation with a qualified clinician. My Wellness Health is not a diagnostic service: we help you understand your risk and connect you with the right screening and care. In an emergency, go to the nearest hospital or call 999 or 112. If you are thinking of harming yourself, call Befrienders Kenya on +254 722 178 177 or the Kenya Red Cross toll-free line 1199.