5 Ways to Manage Anxiety in Your Daily Life

Reading Time: 2min

We all know that feeling. Your heart starts to race. Your thoughts begin to spin. That tight, worried feeling settles in your chest. It’s anxiety, and it’s something so many of us deal with.

The good news is you can learn to calm it down. You don't need complicated techniques. Here are five simple ways to help you find your footing when anxiety shows up.

1. Breathe like you mean it.
When you get anxious, your breathing becomes quick and shallow. This tells your body to panic. You can reverse this by slowing your breath down.

Try this: Breathe in slowly for four counts. Hold it for four. Breathe out slowly for four. Hold for four. Repeat this pattern a few times. It’s like a reset button for your nervous system, helping your body realize it’s okay.

2. Come back to the world around you.
Anxiety pulls you into your head, into a world of "what ifs." You can pull yourself back out by focusing on what’s right in front of you.

Try this: Look around and name five things you can see. Notice four things you can feel, like your feet on the floor or the chair against your back. Listen for three things you can hear. This simple exercise grounds you firmly in the present moment, away from the worries in your mind.

3. Move your body to shake it off.
Anxiety creates a lot of trapped energy in your body. It’s like your body is getting ready to run from a threat, but there’s nowhere to run.

You can use that energy. Go for a brisk walk, even if it's just around the room. Stretch your arms to the ceiling. Shake your hands out. Moving your body helps to release the tension and uses up the stress hormones, leaving you feeling calmer.

4. Talk back to your thoughts.
Anxious thoughts are often loud, but they aren’t always true. You don’t have to believe everything you think.

When a worried thought pops up, ask yourself: "Is this really true?" or "What’s the actual evidence for this?" or "What would I tell my best friend if they had this thought?" This helps you see the thought more clearly, rather than getting swept away by it.

5. Watch what you drink and eat.
What you put in your body can have a big effect on your nerves. Too much coffee, tea, or soda can make you feel jittery and can trigger or worsen anxiety.

Try swapping that second cup of coffee for a glass of water or a calming herbal tea like chamomile. Paying attention to this can make a real difference in how you feel throughout the day.

Remember, this is about practice, not perfection. Some days will be easier than others. The goal is to have a few simple tools you can reach for when you need them. If your anxiety feels too big to handle on your own, that’s okay. Reaching out to a friend or a professional is a sign of strength, and it’s a powerful step toward feeling better.