Anxiety can feel overwhelming, but it’s also incredibly common. In fact, recent findings suggest that about 19% of U.S. adults experience anxiety disorder.1 That’s 1 in every 5 adults. The good news? There are manageable strategies you can adopt to help curb those anxious feelings and restore a sense of calm. Below, we have compiled five practical tips worth trying.
1. Practice Deep Breathing
- Why It Works: Slow, controlled breathing helps regulate your nervous system and lowers heart rate, which in turn eases the physical symptoms of anxiety (like rapid heartbeat or shortness of breath).
- How To Do It: Inhale slowly for a count of four, hold your breath for another four, then exhale for four. Repeat this cycle until you feel more centered.
- Pro Tip: Try pairing this technique with soft music or a guided meditation app for an extra layer of relaxation.
2. Get Moving
- Why It Works: Exercise releases endorphins, your body’s natural “feel-good” chemicals. Even a brisk walk around the block can elevate your mood and shift your focus away from anxious thoughts.
- How To Do It: You don’t need a full gym routine. Just 15 to 20 minutes of moderate activity — like yoga, jogging, or dancing — can help combat stress and tension.
- Pro Tip: Schedule short “movement breaks” throughout the day. It’s easier to stay consistent when it’s already on your calendar.
3. Take a Short Mental Break
- Why It Works: Anxiety often spirals when our minds get overloaded with racing thoughts. Stepping away from your usual environment or routine, even briefly, can break the cycle.
- How To Do It: Close your eyes and visualize a calm place — perhaps a beach, forest, or any soothing mental image. Focus on the sights, sounds, and scents that come to mind.
- Pro Tip: If visualization isn’t your style, try listening to a favorite song or reading a few pages from an uplifting book.
4. Use a Quick Journaling Session
- Why It Works: Writing down your worries can help you process and release them rather than letting them build up in your head. Putting your concerns on paper creates emotional distance.
- How To Do It: Set a timer for five minutes and jot down whatever is bothering you. Don’t worry about grammar or punctuation — just let your thoughts flow.
- Pro Tip: If you notice repeated patterns or triggers in your writing, consider discussing them with a mental health professional for deeper insight.
5. Connect with a Friend or Professional
- Why It Works: Sharing concerns helps normalize them. Talking openly often relieves the pressure of dealing with anxiety in isolation.
- How To Do It: Give someone you trust a quick call or send a text asking to chat. If that’s not possible, seeking professional advice from a therapist or counselor can offer valuable coping strategies.
- Pro Tip: Online communities and telehealth services can be a great resource if in-person sessions aren’t feasible.
Final Thoughts
Anxiety may not disappear overnight, but small, consistent steps can make a big difference. Whether you try deep breathing, journaling, or daily walks, the key is finding a method that resonates with you. Be patient with yourself, and remember that professional help is always available. You deserve a life that feels balanced, calm, and in your control.
References
1. National Institute of Mental Health: Any Anxiety Disorder
