Anxiety has a way of sneaking into everyday life. It can show up as restlessness during a quiet moment, racing thoughts before bed, or a tightness in your chest before a meeting. While anxiety is a normal human emotion, when it becomes overwhelming or constant, it’s time to develop strategies that help you manage it effectively. Here are some practical, everyday tools you can use to deal with anxiety.
Grounding Techniques to Keep You Present
When you start to feel anxious, your mind probably jumps into the future by imagining worst-case scenarios or ruminating on things you can’t control. Grounding techniques help bring you back to the present moment. Try using the 5-4-3-2-1 technique. Identify:
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
By paying close attention to your senses, you can interrupt the anxious cycle and remind your nervous system that you’re safe in the present.
Breathing Practices That Actually Work
You’ve probably heard someone say, “Just breathe,” when you’re anxious. But not all breathing is created equal. It’s important to get your breath under control, so try box breathing:
- Inhale for 4 seconds
- Hold for 4 seconds
- Exhale for 4 seconds
- Hold for 4 seconds
Repeat for 2–5 minutes. This technique slows your heart rate and activates the parasympathetic nervous system (the “rest and digest” mode), helping your body move out of a fight-or-flight state.
Create a Routine That Supports You
Anxiety thrives when your life is chaotic and unpredictable. You can’t always control external events, but you can create a daily rhythm that supports your nervous system. What helps ease anxiety in the day-to-day:
- A consistent sleep schedule
- Regular meals
- Physical activity, including short walks
- Mindful breaks throughout your day
Try to avoid over-scheduling. Having some “white space” in your calendar allows your body and mind time to reset.
Name It to Tame It
Sometimes your anxiety intensifies because you haven’t paused to acknowledge it. Labeling your emotion can help it from spiraling out of control. Instead of getting swept up by your feelings, you can look at the cause and maybe address it. Try this simple check-in:
- “What am I feeling right now?”
- “Where do I feel it in my body?”
- “What might be contributing to this feeling?”
Challenge Catastrophic Thinking
Anxious thoughts often start with “What if?” (what if I mess up, what if they don’t like me, what if something bad happens). These thoughts feel real, but they’re often distorted. Use this reframing practice:
- Ask yourself: “Is this thought 100% true?”
- Then: “What evidence do I have against this thought?”
- Finally: “What would I say to a friend who was thinking this?”
Limit Your Tech Input
In a digital world, it’s easy to be constantly plugged in. But information overload, especially from news or social media, can spike anxiety levels. Try these techniques:
- Set specific times to check the news or scroll social media
- Limit banner alerts on your news, messaging, social media, and email apps
- Curate your feed to follow people who uplift and ground you
- Protect your mornings and evenings with tech-free time
Talk to a Therapist
Managing anxiety isn’t about eliminating it altogether. It’s about building a toolkit you can draw from; practices that help you respond to stressors, rather than immediately react. Some days will feel easier than others, and that’s okay.
If your anxiety is persistent, intrusive, or significantly impacting your life, it might be time to reach out to an anxiety therapist. Therapy can offer personalized strategies and a safe place to explore the roots of your anxiety. Schedule a consultation with us today to talk about a therapeutic plan that will work for you.
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