Anxiety can show up in many ways—racing thoughts, a tight chest, restlessness, or sleepless nights. The good news is that small, consistent habits can make a real difference. Here are five evidence-based strategies you can start using today.
1. Ground yourself with your breath
When anxiety spikes, your nervous system is in overdrive. Slow, deliberate breathing activates the parasympathetic system and helps your body calm down. Try the 4-7-8 technique: breathe in for 4 counts, hold for 7, exhale for 8. Even a few rounds can dial down the intensity. You can do this anywhere—at your desk, before a meeting, or in bed when your mind won’t stop.
2. Name what you feel
Labelling your emotions—“I’m feeling anxious about the presentation”—reduces the amygdala’s grip and creates a bit of space between you and the feeling. You’re not trying to get rid of it right away; you’re simply acknowledging it. That shift alone can lower the overwhelm.
3. Move your body
Physical movement helps burn off stress hormones and shifts your state. You don’t need a long workout. A short walk, some stretches, or a few minutes of mindful movement can help. Finding a form of movement you can sustain matters more than intensity.
4. Limit the news and scroll
Constant exposure to distressing or negative content keeps your system on high alert. Set boundaries: choose fixed times to check news or social media, and favour content that supports your mood. Small changes here can significantly ease background anxiety.
5. Anchor in the present
Anxiety often lives in “what if” and the past. Bring yourself back to now: notice 5 things you can see, 4 you can hear, 3 you can touch, 2 you can smell, 1 you can taste. This simple exercise grounds you in the present when your mind is pulling you away.
These tools work best when used regularly, not only in crisis. If anxiety is affecting your work, relationships, or sleep in an ongoing way, consider reaching out to a mental health professional. Support can help you build a plan that fits your life.