Spring into Wellness: Skill to Help Manage Anxiety

We all experience anxiety. It is that restless, uneasy feeling that creeps in before a big presentation, during a tough conversation, or in the quiet moments when our thoughts spiral. A little anxiety can be useful—it keeps us alert, motivated, and prepared. But when anxiety becomes overwhelming, chronic, or interferes with daily life, it is time to pay attention and learn how to manage it.

Here are some practical strategies to help you calm your mind and regain a sense of control.

1. Understand What Anxiety Is (and What It Is Not)

Anxiety is a normal human response to perceived danger. It is your brain’s way of saying, “Something might go wrong—get ready!” The problem is, sometimes our brains overreact. They treat everyday stressors—like traffic, social situations, ordering food, or even to-do lists—as if they are emergencies. Knowing that anxiety is not dangerous, just uncomfortable, is a powerful first step in managing your anxiety. You’re not broken. You’re human.

2. Breathe Like You Mean It

Anxiety often hijacks our breathing, making it shallow and fast. This sends a signal to the brain that we are in danger, creating a feedback loop that ramps anxiety up. If you notice your breathing become quick and shallow, try this:

Box Breathing – Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold again for 4 seconds. Practice doing this a few times, as it can help calm your nervous system and bring you back into the present moment.

3. Name It to Tame It

Sometimes, just identifying what you're feeling can help reduce the intensity. Try saying:

“I’m noticing that I feel anxious right now” or “My thoughts are telling me that something bad might happen.” This not only helps you validate your experience, but it also helps you recognize what you are feeling and how it may be impacting you. This can help you respond to your anxiety more intentionally.

4. Ground Yourself in the Present

Anxiety pulls us into the future. It often causes us to worry about what might happen. Grounding exercises bring us back to the present moment, and they help get us out of our head and back into our bodies. Try the 5-4-3-2-1 technique:

Name 5 things you can see

Name 4 things you can touch

 Name 3 things you can hear

Name 2 things you can smell

Name 1 thing you can taste

This simple practice anchors you in the present and can interrupt the anxious loop.

5. Don’t Fight It—Work With It

Ironically, the more we try to force anxiety away, the stronger it can get. Instead of resisting anxiety and associated discomfort, try practicing acceptance. Say to yourself:

“I feel anxious right now. I don’t like it, but I don’t have to let the anxiety that I feel stop me from living a meaningful life.”

This approach is at the heart of Acceptance and Commitment Therapy (ACT), and research shows it can be incredibly effective.

6. Move Your Body

You don’t have to run a marathon—but even a short walk can make a big difference. Movement releases tension, boosts endorphins, and helps shift your focus to the present moment. Whenever possible, try to spend time outside. Using the 5-4-3-2-1 method while enjoying nature can be very beneficial in grounding in the present moment.

7. Watch Your Self-Talk

Anxious thoughts can be sneaky: “What if I mess up?” “What if something bad happens?” When you feel anxious, remember the importance of self-compassion in managing difficult situations. When you find yourself engaging with anxious thoughts, notice these thoughts and ask yourself:

Is this thought helpful?

Is this thought true—or just a fear?

What would I say to a friend in this situation?

Am I underestimating my ability to deal with this tough situation?

What is a more balanced thought that I can engage with instead?

8. Reach Out

You do not have to manage your anxiety alone. Talking to a trusted friend, family member, or a therapist can make a world of difference. Anxiety thrives in silence and isolation. Talking with others can help you put your anxiety into perspective, and shrink it down to size.

Managing anxiety is not about eliminating it completely—remember that the right amount of anxiety in the right circumstances can actually be helpful. Managing anxiety is about learning how to relate to it differently, and how to stop yourself from being consumed by it. With practice, patience, and support, it is possible to live a meaningful life while managing your anxiety.

You’ve got this. One breath, one step, one moment at a time.

At Allen Psychotherapy Services, PLLC I offer HIPAA compliant telehealth services focused on the treatment of anxiety and OCD for children, adolescents, and adults. I also offer an intensive treatment program for those who may be struggling to manage their anxiety and OCD symptoms. For more information, please contact me today at drallen@drbriannaallen.com or at (561) 299-1447 for a FREE consultation!