Practical tools to navigate anxious feelings, calm your nervous system, and regain a sense of control.
Anxiety is your body's natural alarm system. Evolutionarily, it was designed to keep us safe from physical danger by preparing us to fight or flee.
However, in modern life, this alarm system often triggers in response to psychological stressors—like work deadlines, social situations, or financial worries. Your brain cannot tell the difference between a physical threat and an emotional one, so it floods your body with adrenaline and cortisol, leaving you feeling on edge.
Here are five evidence-informed strategies you can use to manage anxiety when it arises.
Anxiety pulls you into the future. Grounding pulls you back to the present by engaging your physical senses.
Find 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
Breathing in stimulates the sympathetic nervous system (fight or flight). Breathing out stimulates the parasympathetic nervous system (rest and digest).
Breathe in for 4 seconds, and breathe out slowly for 6 seconds. Repeat for two minutes.
Research shows that simply putting a name to an emotion reduces the activity in the amygdala (the brain's fear centre).
Say out loud to yourself: "I am noticing that I feel anxious right now."
Caffeine mimics the physical symptoms of anxiety (racing heart, jitteriness) and can accidentally trick your brain into feeling anxious.
Swap your second cup of coffee for a decaf or herbal tea today.
Fighting anxiety often makes it stronger. Accepting its presence paradoxically reduces its power over you.
Instead of fighting it, imagine the anxiety as a wave washing over you and eventually passing.
Take a 10-minute walk outside without listening to music or a podcast. Just observe your surroundings.
Self-help is a wonderful starting point, but it does not replace professional therapy. If your anxiety symptoms persist and interfere with your daily life, work, or relationships, please reach out to a licensed professional.
Anxiety is a normal human emotion, so it will never disappear entirely. The goal is not to eliminate it, but to change your relationship with it so it no longer holds you back.
Cortisol (the stress hormone) naturally peaks in the morning to help you wake up. For those with anxiety, this normal peak can feel like panic.
Panic and anxiety can mimic heart issues. However, if you are experiencing severe or new chest pain, always consult a medical professional to be safe.
Our licensed therapists are here to provide the support and tools you need to find peace.
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