Managing anxiety

Understand what anxiety is

Anxiety is your brain’s alarm system. It becomes uncomfortable when it stays activated too long or when it responds to situations that don’t require urgent action. Naming what you’re feeling is the first step toward managing it.

Use grounding techniques

Grounding brings you back to the present moment. Try these practices when anxiety begins to rise:

• 5-4-3-2-1: identify 5 things you see, 4 things you feel, 3 sounds, 2 scents, and 1 taste.
• Square breathing: inhale for 4, hold for 4, exhale for 4, pause for 4.
• Touch an object and describe its texture, temperature, and weight.

Shift your thinking

Anxiety often comes with unhelpful mental loops. Try asking yourself:

• What evidence supports this worry?
• What evidence does not support it?
• What would I say to a friend in this situation?

Build calming daily habits

Small routines help keep anxiety lower over time. Consider:

• Regular movement, even short walks.
• Consistent sleep and wake times.
• Limiting stimulants like caffeine later in the day.
• Mindful pauses before responding to hard messages.

Reach out for support

Anxiety is easier to manage when you don’t face it alone. Talk to a trusted friend, coach, or therapist about your experience and ask for practical support.