Feeling Anxious? Here’s What You Can Do About It
Let’s talk about anxiety—the uninvited guest that shows up to your morning coffee, your work meetings, and your 2 a.m. overthinking sessions. Whether it’s a flutter in your chest before a big presentation or a constant hum in the background of your day, anxiety can be exhausting, confusing, and at times, downright rude.
But here’s the good news:
You’re not alone. Anxiety is one of the most common mental health concerns, and (even better news) — it’s absolutely manageable.
Here are some therapist-approved tips to help you stop spiraling and start breathing again.
🧠 1. Name It to Tame It
When you feel that familiar surge of panic, the first step isn’t to run from it—it’s to name it.
Say it out loud:
“This is anxiety. It feels uncomfortable, but it’s not dangerous.”
Labeling your emotion activates the logical part of your brain and helps dial down the intensity. You’re reminding yourself that you’ve been here before—and you made it through.
💨 2. Breathe Like You Mean It
Anxiety can hijack your breath—fast, shallow, and up in your chest. The trick? Reclaim it.
Try this:
- Inhale for 4 counts
- Hold for 4
- Exhale for 6
Longer exhales tell your nervous system, “Hey, we’re safe now.” It’s like giving your brain a warm hug from the inside out. Give yourself permission to try this a few times and be gentle with yourself if this “doesn’t work” immediately. Remember, this may be a new practice and as with all new things we learn, it may take some practice and a few tries before we begin to experience some relief.
✍️ 3. Brain Dump the Chaos
Sometimes your mind is a browser with 42 tabs open… and 3 are playing music.
Try a brain dump.
Write down everything that’s swirling in your head—no grammar, no structure, just go.
You’re not trying to solve it all. You’re just trying to clear the runway so you can land the mental plane. Once you’re done writing it all down, try engaging in a self care task that will refill your cup and help you feel better. This may require that you take a brief walk outside to take in the sunshine, or take a walk with your shoes off on some soft grass, listen to music or take a warm, relaxing bath – whatever self care task you decide to engage – just remember that self care is all about taking care of your needs your own way!
🚶♀️ 4. Move Your Body (Gently)
No, you don’t have to become a CrossFit champion. But your body stores anxiety—and movement helps release it.
Take a walk.
Stretch for five minutes.
Dance like nobody’s watching (or like everyone is, if that’s your thing).
Movement grounds you. It shifts anxious energy into motion instead of letting it fester.
🛑 5. Challenge the Lies
Anxiety is a liar.
It says, “You’re going to mess up.”
It says, “People are judging you.”
It says, “This feeling will never end.”
Pause. Ask yourself:
- Is this thought 100% true?
- What would I say to a friend thinking this?
- What evidence do I have to support a different perspective?
Spoiler: You’re doing better than you think.
📱 6. Don’t Go It Alone
Anxiety loves isolation. But connection helps calm the nervous system.
Talk to someone you trust. Reach out to a therapist. Sometimes the bravest thing you can do is say, “I need a little help with this.”
Therapy can give you tools, insight, and that sweet sweet relief of not carrying everything by yourself.
🌟 Final Thoughts: You’re Not Broken. You’re Human.
Anxiety isn’t a flaw. It’s your brain trying (a little too hard) to protect you. With the right support, you can learn to work with it—not against it.
Our licensed therapists are here to help you do just that—on your time, in your space, and without judgment.
🎧 Book a session today. Let’s quiet the noise—together.
