Understanding Anxiety: Practical Techniques for Calming the Mind
- Oct 26, 2024
- 2 min read
Updated: Oct 27, 2025
Anxiety is something we all feel at times, whether before a big meeting, during a significant life change, or for reasons we may not understand. For some, though, anxiety can be a frequent and disruptive companion. While it may feel overwhelming, there are simple, effective ways to help manage anxiety and regain a sense of calm.
What is Anxiety?
Anxiety is the body’s natural response to perceived threats, preparing us to act quickly when we feel unsafe. While this response helps protect us, it can become overwhelming if it’s activated too often or too intensely. Anxiety might look like constant worry, feeling “on edge,” or experiencing physical symptoms like a racing heart, sweating, or tense muscles.
Practical Techniques for Calming Anxiety
Deep Breathing
Breathing deeply and slowly can help counteract anxiety’s “fight or flight” response. Try this simple exercise:
Breathe in slowly through your nose for a count of four.
Hold the breath for four counts.
Exhale slowly through your mouth for four counts.
Repeat this cycle until you feel a sense of calm.
Mindfulness and Grounding Techniques
Mindfulness helps bring your focus to the present moment, away from anxious thoughts. A helpful grounding exercise is the “5-4-3-2-1” technique:
Identify 5 things you can see.
Identify 4 things you can touch.
Identify 3 things you can hear.
Identify 2 things you can smell.
Identify 1 thing you can taste or remember a favorite taste.
Movement and Physical Activity
Physical activity can reduce stress hormones and trigger endorphins, improving your mood. Whether it’s a brisk walk, yoga, or simply stretching, movement helps release tension and anxiety from the body.
Taking the Next Step
If anxiety is impacting your life, therapy can help you develop personalized coping strategies and gain insight into anxiety's root causes. Contact us to learn more about how we can work together to manage anxiety.
