Anxiety is something many of us experience — whether it’s occasional worry or a more persistent sense of unease that impacts daily life. While it can feel overwhelming, there are simple, practical steps you can take to manage anxious thoughts and regain a sense of calm.
Here are seven tips that may help:
1. Breathe Slowly and Deeply
When anxiety rises, our breathing often becomes shallow and rapid. Try slowing it down — breathe in gently through your nose for four seconds, hold for four, and exhale slowly through your mouth for six. This signals to your body that it’s safe to relax.
2. Stay Present
Anxiety tends to pull us into “what if” thinking about the future. Mindfulness exercises — like focusing on your senses (what you can see, hear, smell, feel) — can ground you in the here and now.
3. Limit Overthinking Time
Set aside a short, specific “worry time” each day to write down your concerns. This helps stop anxious thoughts from taking over your whole day, and can make problems feel more manageable.
4. Take Care of Your Body
Sleep, nutrition, and exercise play a big role in mental wellbeing. Regular movement, balanced meals, and a steady routine can reduce the intensity of anxious feelings.
5. Challenge Unhelpful Thoughts
Notice if your thoughts are based on assumptions or worst-case scenarios. Ask yourself: “Is there evidence for this?” or “What would I say to a friend in the same situation?”
