3 Simple Tips from a Therapist to Help Manage Anxiety

Understanding Anxiety

As a mental health therapist who specializes in anxiety, I know how overwhelming it can feel when anxiety takes hold. Anxiety is one of the most common reasons people seek therapy, and it’s that persistent, nagging voice in your head telling you something isn’t right. We all experience anxiety at some point—whether it’s triggered by work stress, personal challenges, or just the hustle and bustle of everyday life. The good news is, there are effective, evidence-based strategies to help manage anxiety and create more peace in your daily routine. Here are three simple strategies that can make a difference.

1. Practice Mindfulness Daily

Mindfulness is all about living in the present moment and observing your thoughts and feelings without judgment. This practice can help quiet the chaotic chatter in your mind that often fuels anxiety. Start small by dedicating 3-5 minutes each morning to focus on your breath. Feel the air as it moves in and out of your lungs, notice how your body feels, and allow your thoughts to come and go without attaching to them. Tools like Headspace or Calm can guide you through mindfulness exercises, but remember—this isn’t about perfection. It’s about giving yourself a moment to pause and reset.

2. Connect with Nature

There’s something truly grounding about spending time in nature. Whether it’s a walk in the park, sitting by a river, or taking a weekend hike, being outdoors can significantly reduce stress and improve your mental well-being. Listen to the birds, feel the breeze, and soak up the sunlight. Even a short outdoor break during your busy day can work wonders for your anxiety. Nature has a way of helping us feel more connected and at peace.

3. Use the 5-4-3-2-1 Grounding Technique

When anxiety feels overwhelming, grounding yourself using your five senses can be incredibly effective. This is a simple exercise you can do anywhere to bring yourself back to the present moment. Here’s how it works:

• 5: Look around and name five things you can see. Focus on the colors, textures, and shapes.

• 4: Identify four things you can touch. It could be the texture of your clothing, the feel of a chair, or the ground beneath your feet.

• 3: Listen for three things you can hear. It might be the hum of a fan, birds chirping, or distant voices.

• 2: Notice two things you can smell. If you can’t smell anything immediately, think of scents you enjoy, like fresh coffee or your favorite candle.

• 1: Focus on one thing you can taste. Perhaps it’s the lingering flavor of a meal or a sip of water.

This technique helps to anchor you in the present and distract your mind from anxious thoughts, giving you a sense of calm and control.

You Are Not Alone

Managing anxiety doesn’t have to feel like an impossible task. With small, intentional steps like practicing mindfulness, spending time in nature, and grounding yourself using the 5-4-3-2-1 technique, you can take control of your mental health and find balance. Be patient and kind to yourself as you navigate through your feelings. And remember, you’re not alone in this journey. If anxiety continues to feel unmanageable, consider reaching out to a therapist who can guide you toward additional tools and support.