When Anxiety Takes Over
You do not have to live your life governed by fear. It’s time to live in confidence and freedom today!
We all know that feeling—your heart races, your mind starts to spin, and you can’t quite shake the worry gnawing at you. Anxiety can show up in many ways, whether it’s before a big presentation, at work, a heated conversation with your child, during unexpected situations, or just that constant sense of self-doubt. If you're feeling this way, you're definitely not alone. But here’s the good news: there are plenty of ways to cope with anxiety and start finding your sense of calm.
As a therapist, I see people work through anxiety every day, and trust me, it’s possible to reclaim control. Although it may not be possible for anxiety to disappear completely, we can still work to find the tools that can help us manage it. So, let's dive into some simple, real-life strategies that can make a big difference.
One of the most important steps I teach my clients is to catch themselves when they are heading into an anxiety spiral.
Once you develop the awareness of when you are most likely to worry excessively, you can begin to pause and practice the tools you need to regain a sense of control. You can start by keeping a journal or log on your phone with the time, date and situation, so you can better catch yourself when you are heading into these anxiety spirals.
1. Ground Yourself in the Moment
When anxiety hits, it’s easy to get lost in your thoughts and spiral. Grounding techniques can help gently guide yourself back into the present. Try the 5-4-3-2-1 method to engage your senses:
5 things you can see: Look around. What do you notice? A plant, a clock, the sky outside?
4 things you can touch: Feel your feet on the floor, your hands on the chair. Textures matter.
3 things you can hear: Is it the hum of a fan? The sound of cars outside?
2 things you can smell: Maybe a candle or the scent of your morning coffee.
1 thing you can taste: Take a slow sip of water or your drink. Pay attention to the flavor.
This technique is simple but powerful. By focusing on your senses, you shift your attention away from the anxious thoughts.
2. Reframe Those Negative Thoughts
Anxiety can fill your head with a ton of “what if” scenarios, most of them pretty unlikely. Instead of accepting them as fact, challenge them! Try these questions:
What’s the evidence that this will actually happen?
Am I assuming the worst? What if things turn out better than I expect?
How likely is it that my fear will come true?
The goal here is to break the cycle of catastrophic thinking and remind yourself that your fears don’t always match reality.
3. Breathe Like You Mean It
When anxiety kicks in, your breath often becomes shallow and quick. But deep breathing can quickly send signals to your body that it’s time to relax. Try the 4-7-8 technique:
Inhale through your nose for 4 seconds.
Hold for 7 seconds.
Exhale slowly through your mouth for 8 seconds.
Do this a few times, and notice how your body begins to unwind. It’s like hitting the reset button for your nervous system.
4. Move Your Body, Calm Your Mind
Did you know that physical activity can be a powerful way to combat anxiety? You don’t need to run a marathon, but even a short walk or a few stretches can do wonders. Exercise helps release feel-good chemicals called endorphins, which improve your mood.
Also, don’t forget about sleep and nutrition—getting enough rest and fueling your body with healthy foods can make a big difference in how you handle stress. Your body and mind are connected, so taking care of one helps the other! Having a plan to engage in exercise you enjoy a few times a week can boost your mood and help you manage anxiety.
5. Mindfulness Is Your Superpower
Mindfulness and meditation don’t have to be complicated or time-consuming. A few minutes of focused breathing or simply paying attention to your thoughts can help you feel more grounded and less overwhelmed. Try using an app like Headspace or Calm for easy-to-follow guided meditations, or just sit quietly and focus on your breathing for 5-10 minutes. Youtube also has some great meditations for self-compassion. Check out the button below for an awesome self-compassion meditation that I use with my clients.
Think of it as “tuning in” to the present moment, without judgment. The more you practice mindfulness, the easier it becomes to manage anxious thoughts.
6. Cut Back on Caffeine and Alcohol
It’s tempting to lean on that afternoon coffee or a glass of wine to unwind, but these substances can actually heighten anxiety. Caffeine is a stimulant, which can make you feel jittery, and alcohol disrupts sleep, leaving you feeling worse the next day. Cutting back on these can lead to more consistent moods and a clearer head.
Try replacing that second cup of coffee with herbal tea or a glass of water, and notice the difference in how you feel.
7. Talk About It
Sometimes the best way to manage anxiety is to simply share what you’re feeling. When you open up to a friend, family member, or therapist, it takes some of the weight off your shoulders. You might find that talking about your worries helps you see them from a new perspective.
Therapy, in particular, is a safe space to explore your anxiety in depth, learn new coping skills, and gain insight into what might be fueling your stress. It’s not about “fixing” you—it’s about giving you the tools to thrive.
8. Make Time for Self-Care
We’re all guilty of putting ourselves last when life gets hectic. But self-care isn’t just about bubble baths (though those are great too!). It’s about intentionally setting aside time for activities that replenish your energy—reading a book, journaling, taking a walk, or even just watching your favorite show.
Even 15 minutes a day of something you love can make a big difference in how you handle stress.
9. Focus on What You Can Control
Anxiety often arises from the feeling that things are spiraling out of control. While there’s always going to be uncertainty in life, you can focus on what’s within your reach. Take small actions that empower you, like organizing your space, setting daily goals, or taking steps toward a bigger goal.
Remember, it’s not about solving everything at once—it’s about making choices that help you feel in control of your day.
10. Don’t Hesitate to Seek Help
Sometimes anxiety can feel too much to handle on your own—and that’s okay! If your anxiety is making it hard to function or enjoy life, seeking professional support can be incredibly helpful. Whether it’s therapy, medication, or a combination of both, there’s no shame in asking for help. You deserve to feel better.
As a therapist recovering from the grips of anxiety, I understand that it can feel like “no one understands me.” I have been there before and I am offering individual therapy for adults grappling with anxiety on a daily basis. Schedule a consultation today to get started on your healing journey!
