Coping with Anxiety in Daily Life: Practical Strategies That Work

Anxiety can show up in so many ways: a racing mind, tight chest, trouble sleeping, or constant worry. If this sounds familiar, you’re not alone — anxiety is one of the most common mental health challenges.

Here are a few strategies that may help:

• Ground yourself in the present. Try the 5-4-3-2-1 method: name five things you see, four things you feel, three things you hear, two things you smell, and one thing you taste.

• Breathe slowly and deeply. A few deep breaths can calm your body and send signals to your brain that you are safe.

• Limit your “worry time.” Give yourself permission to set aside 15 minutes a day to think about your worries — and then gently redirect when they pop up outside of that window.

• Move your body. A short walk or stretch can help release tension.

These tools can bring relief in the moment, but therapy can help you understand the root of your anxiety and build long-term strategies for managing it. You don’t have to carry it alone.