Anxiety feels so scary, but it is a part of being human. Anxiety is our body’s way of keeping us safe. But when it becomes constant or too overwhelming, it can start to take over our thoughts, our relationships, and even our sense of self. The good news is that anxiety is highly treatable and small, consistent steps can make a big difference.

Here are five ways to begin helping anxiety:

1. Name What’s Happening

The first step to easing anxiety is awareness.
When you notice your heart racing, your thoughts spinning, or that familiar sense of dread — pause and name it: “I’m feeling anxious right now.” Naming what’s happening helps engage your prefrontal cortex, the part of your brain responsible for regulation and problem-solving. Simply putting your experience into words creates space between you and the anxiety.

Try this: Take one slow breath in and silently say, “This is anxiety.” Exhale and say, “And I’m okay right now.”

2. Breathe Into the Body

Anxiety often pulls us into our minds into the “what ifs” and worst case scenarios.
Bringing your attention back to your body helps anchor you in the present. Try slow, rhythmic breathing: inhale through your nose for a count of four, hold for four, exhale for six. This longer exhale signals your nervous system that it’s safe to calm down.

Try this: Place one hand on your chest and one on your belly. Feel your breath move. This simple act reconnects you to your body’s sense of safety.

3. Ground in the Present Moment

When anxiety takes over, your body might be in one place, but your mind is often in the past or future. Grounding helps bring you back.

Try this 5-4-3-2-1 technique:

5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste

This simple sensory reset helps your nervous system reorient to the now.

4. Challenge the Inner Story

Anxious thoughts often seem like the truth, but they’re usually stories our brains tell us to prepare for danger. Once you’ve grounded, ask yourself: Is this thought fact or fear?
You don’t have to believe everything your anxiety says. Begin gently questioning it with curiosity, not judgment.

Try this: Replace: “What if everything goes wrong?” with: “What if I can handle whatever happens?”

5. Create Safety Through Support

Anxiety thrives in isolation. When you reach out to a trusted friend, a partner, or a therapist you give your nervous system a sense of co-regulation. You don’t have to carry it all alone. Support helps you remember that safety and calm can be practiced, not just hoped for.

Remember

Anxiety isn’t a sign of weakness, it’s a sign that your body is trying to help you. With awareness, compassion, and practice, you can retrain your mind and body to move from survival to steadiness.

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