11 Ways to Manage Anxiety: Tips from a Therapist

Anxiety can creep into your life at the most inconvenient times. Whether it’s a racing heart before a big presentation or constant worry that keeps you up at night, it can be tough to manage, and I’ve worked with many clients who struggle with anxiety. In this blog, I’ll share 11 effective ways to cope with anxiety, both in the moment and over the long term.

Immediate Ways to Calm Anxiety

When anxiety hits, it’s hard to focus on anything else. These five quick techniques are designed to help you regain control and get back to feeling more like yourself.

1. Challenge Your Thoughts

Anxiety has a sneaky way of making you believe the worst-case scenario. I often tell my clients to question these thoughts: Is there real evidence to support them? By reframing your perspective, you can see things in a more balanced light.

2. Focused Breathing

Deep breathing is a simple yet powerful tool to calm anxiety. A technique I recommend is the 4-7-8 method: inhale for 4 seconds, hold for 7, and exhale for 8. This pattern helps slow your heart rate and relax your body.

3. Aromatherapy

Scents can have a profound impact on your mood. I find that lavender, chamomile, and sandalwood are great for reducing anxiety. You can use essential oils, candles, or incense to create a calming environment.

4. Get Moving

Exercise is a fantastic way to shift your focus away from anxious thoughts. Even a short walk or a few stretches can make a difference. It doesn’t have to be intense—just something to get your body moving and your mind off the stress.

5. Grounding Techniques

When anxiety feels overwhelming, grounding techniques can help. One I suggest is the 333 rule: name three things you can see, hear, and touch. This exercise helps anchor you to the present moment and eases anxious thoughts.

Long-Term Strategies to Manage Anxiety

If anxiety is a regular part of your life, it’s important to find ways to keep it in check. Here are six long-term strategies to help you build a solid foundation for managing anxiety.

1. Identify Your Triggers

Knowing what triggers your anxiety is key to managing it. Work stress, caffeine, or even certain people can set off anxiety. Once you identify your triggers, you can take steps to reduce their impact on your life.

2. Try Therapy

Therapy can be a game-changer for managing anxiety. Cognitive Behavioral Therapy (CBT) is a popular approach that helps you understand and reframe anxious thoughts. If you haven’t tried therapy yet, it could be a valuable resource.

3. Meditate Regularly

Meditation is a great way to train your brain to handle anxiety. It takes practice, but it’s worth it. If sitting still isn’t your thing, try yoga or walking meditation. There are also plenty of guided meditation apps to help you get started.

4. Keep a Journal

Journaling is a wonderful way to process your thoughts and emotions. Writing things down can help you understand your anxiety better and identify patterns. Plus, it’s a safe space to express yourself without judgment.

5. Stay Social & Active

Connecting with others can be a powerful way to combat anxiety. Even if you’re not a social butterfly, spending time with friends or family can make a difference. It can help reduce feelings of loneliness and remind you that you’re not alone in this. Regular exercise is good for both your body and mind. Aim for at least 30 minutes of activity most days. It doesn’t have to be intense—even a brisk walk can boost your mood and reduce anxiety.

6. Consider Your Diet

What you eat can impact your anxiety. Omega-3 fatty acids, green tea, and certain supplements like ashwagandha might help. If you’re considering supplements, always talk to a doctor first to avoid any adverse reactions.

Common Symptoms of Anxiety

Anxiety manifests in different ways for different people. Some common symptoms include:

• Nervousness or restlessness
• Sweating
• Rapid breathing
• Racing heart

If these symptoms become severe or impact your daily life, it’s important to seek professional help. Anxiety attacks can feel intense and share some similarities with panic attacks, but they tend to build gradually.

Final Thoughts

Anxiety can be challenging, but you don’t have to face it alone. These 13 strategies are designed to help you manage anxiety, whether it’s occasional or persistent. If you’re struggling, don’t hesitate to reach out to a mental health professional for guidance and support.

Remember, there’s always a way forward, and you deserve to feel at ease in your own skin.