Managing anxiety can be challenging, but there are several strategies that can help you feel more at ease. Here are seven strategies from Tina Jones-Wallace, M.Ed, LPCC-S, therapist at First Stop Health, to help you feel less anxious:
1. Practice Deep Breathing
Slow, deep breaths can help calm your nervous system. Try inhaling deeply through your nose, holding for a few seconds, and then exhaling slowly through your mouth.
2. Stay Active
When anxiety starts to creep in, movement can be a powerful remedy. Regular physical activity can reduce anxiety and naturally ease stress. Even a short walk or some light exercise can make a difference and bring a sense of calm.
3. Limit Caffeine and Sugar
While that extra cup of coffee or sugary snack might seem like a quick fix, both caffeine and sugar can increase feelings of anxiety. Instead, nourish your body and mind with calming alternatives like herbal teas, plenty of water, and balanced meals.
4. Mindfulness and Meditation
When life feels overwhelming, grounding yourself in the present moment can make all the difference. Mindfulness and meditation techniques can help you stay grounded and reduce anxious thoughts. Apps like Headspace and Calm offer guided practices that make it easy to get started.
5. Connect With Others
Talking with a friend, family member, or sharing in a support group can provide comfort and perspective. Talking things through helps us feel seen and supported—and often, it reminds us that we’re not alone in what we’re feeling.
6. Set Realistic Goals
Break tasks into smaller, manageable steps and focus on what you can control. This can reduce feelings of being overwhelmed, ease anxiety and help you feel more grounded. Progress doesn’t have to be perfect—it just has to be yours.
7. Seek Professional Help
If anxiety is starting to feel like too much to manage on your own, consider talking to a therapist or mental health professional. They can help you understand what you're going through and provide tailored strategies and support.
Looking for support, but not sure where to start? Mental health providers at First Stop Health are here for you! Simply having a safe space for you to explore your thoughts and feelings openly can make a meaningful difference in your mental wellbeing. Get confidential, compassionate support for your mental health today!