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Anxiety Doesn’t Have to Control Your Day
Anxiety can feel like an unstoppable force – your heart races, your mind spins, and even simple tasks feel overwhelming. But anxiety doesn’t have to run your life.
While it’s impossible to eliminate anxiety completely (and we actually need some anxiety to function), you can learn to manage it in a way that stops it from taking over.
Here are some simple, practical coping strategies you can use daily to keep anxiety in check.
The 5-4-3-2-1 Grounding Technique
Why it works: Anxiety often pulls us into worst-case-scenario thinking. Grounding brings us back to the present moment.
How to do it:
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
Focusing on your senses interrupts anxious thoughts and helps your brain realize you’re safe.
Box Breathing: A Simple Way to Calm Your Nervous System
Why it works: Slow, controlled breathing tells your nervous system it’s time to relax.
How to do it:
Inhale for 4 seconds
Hold for 4 seconds
Exhale for 4 seconds
Hold for 4 seconds
Repeat this for a few minutes, and you’ll likely feel a noticeable shift in your stress levels.
Move Your Body to Release Stuck Energy
Why it works: Anxiety builds up physical tension in your body. Moving helps release it.
Try:
A short walk outside
Stretching or yoga
Shaking out your hands and arms (sounds weird, but works!)
Even 60 seconds of movement can break the cycle of anxious thoughts.
The “Name It to Tame It” Strategy
Why it works: When you name what you’re feeling, it loses its power over you.
Next time anxiety hits, say it out loud or write it down:
“I’m feeling anxious because I have a big meeting.”
“I feel overwherks:lmed because I have too much on my plate.”
Recognizing what’s happening helps you separate yourself from the emotion, instead of being consumed by it.
Reduce “Hidden” Anxiety Triggers
Small daily habits might be making your anxiety worse without you realizing it.
Too much caffeine – Try switching to tea or decaf.
Doomscrolling – Set time limits on social media.
Skipping meals – Low blood sugar can make anxiety worse.
Poor sleep – Aiming for 7–9 hours can help stabilize mood.
Making small tweaks to your daily routine can make a big difference.
Create an “Anxiety Emergency Kit”
When anxiety strikes, it helps to have a go-to list of calming tools that work for you.
Ideas for your kit:
A playlist of calming music
A comforting scent (lavender oil works well!)
A journal to brain-dump worries
A guided meditation or breathing app
When anxiety hits, reach for your kit instead of letting panic take over.
Therapy: Long-Term Anxiety Management That Works
Daily coping strategies help in the moment – but long-term relief comes from understanding the root of your anxiety.
Therapy can help you:
Identify patterns that trigger anxiety
Learn practical tools to rewire anxious thoughts
Build resilience so anxiety doesn’t feel so overwhelming
You Don’t Have to Manage Anxiety Alone
If anxiety is interfering with your daily life, support is available.
Book a free 15-min consultation to take the first step towards turning the tables on your anxiety.
