Experiencing moments of anxiety may be common, but that doesn’t make it less uncomfortable. Whether you’re feeling anxiety from personal relationships, work pressure, or other circumstances, anxiety can bring feelings of worry, dread, and racing thoughts, as well as muscle tension, increased blood pressure, and more. Fortunately, there are steps you can take to ease your anxiety and improve your well-being.

1: Try Deep Breathing Exercises

When you feel anxious, your body’s natural response is to engage in shallow breathing, which can make feelings of panic even worse. Deep breathing exercises can help you reduce your anxiety. Practice mindful breathing by inhaling deeply through your nose, holding your breath for a few seconds, and then exhaling slowly through your mouth. Repeat this process several times to help your body relax.

2: Interrupt and Reframe Negative Thoughts

Anxiety can cause racing thoughts, and negative thought patterns can perpetuate anxiety, creating a cycle that is difficult to break. When you catch yourself spiraling into negativity, make a conscious effort to interrupt those negative thoughts. Challenge their validity and reframe them into more positive or realistic perspectives. For example, if you find yourself saying “I can’t handle this,” try shifting your mindset to “I can take this one step at a time.”

3: Practice Mindfulness Meditation

When practicing mindfulness meditation, you focus on the present moment – including what you’re seeing and feeling – without judging it. Doing this regularly can train your mind to stay calm and centered, reducing the impact of anxiety. There are a variety of guided meditation apps and resources available to help you build a mindfulness practice. Exercises may include paying attention to the sights, sounds, smells, and more around you, working on self-acceptance, sitting or walking meditations, and other techniques.

4: Get Physical Activity

Exercise isn’t just great for your physical health, it supports your mental health, too. Regular physical activity releases endorphins, which helps improve your move and reduce feelings of stress and anxiety. If you’re feeling anxious, try moving your body, such as by going for a walk, stretching or doing yoga, or attending a workout class. It doesn’t have to be intense; the key is to find something you enjoy doing. Physical activity also provides a distraction from whatever is causing you stress, helping to shift your focus away from anxious thoughts. 

5: Connect with Others

Social support can help fight feelings of anxiety. If you’re feeling anxious, reach out to friends, family, or someone you trust. Sharing your thoughts and feelings can provide emotional relief as well as strengthen your relationships. Whether you meet in person, connect over a phone call, or choose a video chat, connecting with other people can improve your mood.

Anxiety can feel overwhelming. These tips offer practical ways to help you manage and ease your anxiety throughout the day and improve your well-being. Remember that it’s ok to seek professional help for your anxiety, too! Making your mental health a priority is important. What are your go-to methods for easing anxiety?