Tips to Manage Anxiety

Anxiety can feel intense and overwhelming, often striking without warning. Whether you're living with an anxiety disorder or facing anxiety in specific situations, it's important to know that there are effective ways to manage your symptoms and find relief.

While progress may take time, consistently using techniques that promote calm and a sense of safety can significantly improve how you cope with anxiety.

If you start to feel anxious or notice your symptoms intensifying, consider trying the following techniques to help ease your distress. Intense anxiety or stress can sometimes trigger symptoms similar to a panic attack, such as shortness of breath or chest discomfort. When this happens, taking a moment to pause and focus on your breathing may bring quick relief.

Deep breathing is one of the most accessible and effective ways to reduce anxiety. One helpful method is the 4-7-8 breathing technique, which can slow your heart rate and encourage relaxation.

Here’s how to do it:

Inhale slowly through your nose for 4 seconds

Hold your breath for 7 seconds

Exhale slowly through your mouth for 8 seconds

Repeat the cycle until you start to feel more at ease

During an anxious moment, it’s not always easy to recognize what’s happening—often, you don’t realize it until you're already overwhelmed.

Acknowledging that anxiety is a temporary state—and not necessarily a reflection of reality—can help you regain control more quickly.

“Label it as anxiety—not reality—and remind yourself that it will pass,” says Kim Hertz, a psychotherapist at New York Therapy Practice. “When anxiety peaks, it’s important to interrupt the cycle. For some, thought-stopping techniques—like firmly saying ‘stop’ to the anxious thoughts—can be surprisingly effective.”

In other words, simply identifying what you’re experiencing as anxiety and talking yourself through it can be a powerful tool. Naming your thoughts and physical sensations may help create enough distance to lessen their impact.

When anxiety feels overwhelming, the 5-4-3-2-1 grounding technique can help bring your focus back to the present moment and quiet racing thoughts.

Here’s how to practice it:

Five: Look around and name five things you can see. These could be anything—objects in the room, patterns on the wall, or a tree outside the window.

Four: Identify four things you can touch. This might be the fabric of your clothing, the floor under your feet, or the texture of your hair.

Three: Tune in to three things you can hear. Listen closely—maybe you notice distant traffic, a ticking clock, or the sound of your own breathing.

Two: Notice two things you can smell. This could be the scent of your soap, a nearby candle, or even the air itself.

One: Focus on one thing you can taste. It might be the flavor of gum, toothpaste, or even your lip balm.

To enhance its calming effects, pair this technique with slow, deep breathing.