Managing Anxiety: Practical Tools to Find Calm in the Chaos

Anxiety is one of the most common mental health challenges people face—and yet it can feel incredibly personal, overwhelming, and isolating. Whether it's a racing heart, constant worry, or trouble sleeping, anxiety shows up in many different ways. The good news? There are simple, evidence-based strategies that can help you manage symptoms and feel more grounded in your everyday life.

You don’t need to eliminate anxiety entirely (in fact, some anxiety is normal and even helpful!), but learning to work withit rather than against it can make a big difference. Here are a few ways to start:

1. Name It to Tame It

Sometimes the most powerful thing you can do is simply acknowledge what you're feeling. Anxiety can lose some of its power when you say, “I’m feeling anxious right now.” Instead of trying to push it away or ignore it, allow yourself to notice it without judgment. This mindfulness approach can reduce the intensity of anxious thoughts and help you respond more thoughtfully.

2. Breathe With Intention

Anxiety often triggers shallow, rapid breathing—which can make us feel even more panicked. Try this simple breathing exercise:

• Box Breathing: Inhale for 4 counts, hold for 4, exhale for 4, hold for 4.
  Repeat this for a minute or two to calm your nervous system and refocus your attention.

3. Move Your Body

Physical activity is one of the most effective (and natural) ways to manage anxiety. You don’t have to run a marathon—just a short walk, stretching session, or dance break can help release tension and shift your focus away from anxious thoughts.

4. Shift Your Focus

When you're stuck in a worry loop, try grounding yourself with the 5-4-3-2-1 technique:

• 5 things you can see

• 4 things you can feel

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

This helps bring your attention back to the present moment instead of spiraling into "what ifs."

5. Set Boundaries with Anxiety Triggers

Pay attention to what tends to spike your anxiety. Is it social media? Overcommitting? Lack of sleep? While you can’t avoid every trigger, creating healthy boundaries (like turning off notifications, saying no, or setting a bedtime routine) can reduce your baseline stress level and give your body and brain space to recover.

6. Talk It Out

You don’t have to manage anxiety alone. Whether it’s with a therapist, support group, or trusted friend, talking about your experience can be incredibly healing. Just saying something out loud can ease its weight—and remind you that you’re not the only one going through it.

Final Thoughts

Managing anxiety is not about doing everything perfectly—it’s about having the right tools and support to help you navigate the hard moments. Some days will feel easier than others, and that’s okay. Be kind to yourself along the way.

If anxiety is interfering with your daily life, consider reaching out for professional support. Therapy, support groups, and lifestyle changes can make a real difference—and we’re here to help when you’re ready.