Anxiety doesn’t always shout. Sometimes it whispers — tight shoulders, racing thoughts, shallow breathing, a sense that something’s just “off.” It can show up without warning, or hang around like background noise.
You’re not alone — and the good news is, anxiety can be managed.
Here’s how to work with it, not against it.
1. Breathe — But Do It Right
When you feel anxious, your body often forgets how to breathe properly. Instead of deep, calm breaths, you take quick, shallow ones.
Try this simple reset:
- Inhale through your nose for 4 seconds
- Hold for 4 seconds
- Exhale slowly through your mouth for 6 seconds
- Repeat for 1–2 minutes
This slows your heart rate and signals safety to your nervous system.
2. Name What You Feel
Anxiety feeds on vagueness. If you feel “off,” stop and ask yourself:
- What am I actually worried about?
- Is this something real, or a “what if”?
- What do I need right now?
Putting feelings into words gives you clarity — and a sense of control.
3. Move Your Body
You don’t have to run a marathon. Just move.
- Take a 10-minute walk
- Stretch your back, neck, and legs
- Do a few jumping jacks or slow squats
Movement burns off stress hormones and shifts focus from your thoughts to your body.
4. Limit Your Overload
Too much caffeine, constant phone checking, or background noise can quietly increase anxiety.
Simple changes help:
- Cut back on coffee or energy drinks
- Put your phone in another room for an hour
- Create quiet pockets during your day — no music, no screens, just stillness
Your brain needs space to reset.
5. Focus on What You Can Control
Anxiety often comes from trying to predict or control the future. Focus instead on what’s right in front of you.
- What’s one small task I can complete right now?
- Can I tidy up, drink water, or message a friend?
- What’s the next best step — not the perfect one?
Small action grounds you.
6. Create a Personal “Calm List”
Everyone has something that brings them back to calm. Make a short list and keep it nearby.
Examples:
- Favorite playlist
- Walking outside barefoot
- Journaling one page
- Talking to someone who gets you
Use these tools before things get overwhelming — not just after.
Final Thought
Anxiety isn’t a weakness. It’s a signal. And the goal isn’t to erase it — it’s to learn how to respond with awareness, care, and calm.
With practice, you train your nervous system to feel safer — and you take back control, moment by moment.
Picture Credit: Freepik