5 Simple Strategies for Managing Anxiety

Anxiety is something many of us experience—it’s your mind’s way of trying to keep you safe. But when it becomes overwhelming, it can interfere with daily life.

Here are 5 simple strategies to help you manage anxiety day to day:

1️⃣ Grounding Techniques

Focus on your senses: 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste.

Helps anchor you in the present moment.

2️⃣ Controlled Breathing

Try 4-4-4-4 box breathing: inhale 4, hold 4, exhale 4, hold 4.

Calms the body’s stress response.

3️⃣ Challenge Anxious Thoughts

Ask: Is this thought true? Is there another way to see this?

Write down worries to gain perspective.

4️⃣ Movement

Walk, stretch, dance—whatever feels good.

Physical activity releases tension.

5️⃣ Mindful Breaks

Take 5 minutes to sit quietly, breathe, and notice thoughts without judgment.

Even short pauses can reduce overwhelm.

🌿 If anxiety is making daily life hard, therapy can help you find lasting strategies in a supportive space.

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