10 Tips for Anxiety Management

When you feel anxiety, how can you help yourself cope and calm your nervous system?

Whether you're experiencing panic attacks, persistent worry, or a general sense of dread, these moments of anxiety can feel overwhelming and even frightening. Here are 10 calming and empowering strategies to help ground you, regulate your body, and restore a sense of peace and control when anxiety strikes.

1. Identify the feeling you're experiencing.

Are you feeling panic? Is it general anxiety? Fear? Dread? Unease? Overwhelm? Naming the emotion is the first step in managing it. When you label the feeling — “This is anxiety,” or “This is panic” — it creates a sense of distance between you and the emotion. This helps your brain shift from survival mode (fight, flight, or freeze) into a more reflective and grounded state. Naming it brings clarity. It allows you to feel more in control and reminds you: this is just a feeling — it’s not forever, and it’s not going to harm you. You're still safe, even if it doesn't feel like it in the moment.

2. Take in some slow, deep breaths to regulate your nervous system.

Intentional breathing is one of the fastest ways to calm an anxious mind and body. Try the 4-4-8 technique: Breathe in for four counts, hold it for four counts, and exhale slowly for eight counts. Repeat this cycle three or four times. This type of deep breathing helps to slow your heart rate, reduce muscle tension, and lower cortisol — the stress hormone. Practicing this regularly trains your body to stay calm under stress and can eventually become your natural response to anxiety.

3. Ground yourself in the present moment using your five senses.

When anxiety pulls you into the future with “what ifs” or loops from past trauma, grounding brings you back to the now. Try this sensory exercise:

• 5 things you can see: Name and describe five things around you — colors, patterns, shadows, or textures.

• 4 things you can touch: Notice the texture and temperature of objects near you. Speak it aloud if you can: “The mug is warm and smooth,” “The blanket is soft and fuzzy.”

• 3 things you can hear: What do you hear in your environment — a clock ticking, distant traffic, birds chirping?

• 2 things you can smell: Maybe a candle, your clothing, the outdoors, or even a bar of soap.

• 1 thing you can taste: Sip water, chew gum, or taste something sour or sweet. Pay close attention to the flavor and how it feels in your mouth.

This exercise anchors your awareness to your body and surroundings, creating a sense of safety that can reduce the grip of anxiety.

4. Notice the thoughts behind your anxiety.

Anxious thoughts are often distorted or exaggerated. Your mind might be racing with fear-based predictions: “Something bad is going to happen,” or “I can’t handle this.” Pause and observe: What am I thinking right now? Is this fear real or perceived?

Try responding to yourself with gentleness: “I’m having an anxious thought, but that doesn’t mean it’s true.” Remind yourself, “It’s just a feeling. It’s uncomfortable, but I am safe. I will be okay.” This awareness can help you disrupt the cycle of anxious thinking.

5. Move your body to release anxious energy.

Anxiety often creates a buildup of stress energy that needs a physical outlet. Movement can help release tension, regulate body temperature, and engage the parasympathetic nervous system (your rest-and-digest system).

Take a brisk walk, stretch, dance to your favorite song, or go outside for fresh air. Even simple movements like pacing or standing up and swaying can signal to your brain that you are not stuck. Movement helps anxiety flow through rather than getting stuck inside.

6. Be mindful of what you’re putting into your body.

Certain substances can aggravate anxiety symptoms. Caffeine can overstimulate your nervous system, leading to jitteriness, racing thoughts, or a pounding heart. Sugar can cause spikes and crashes in blood sugar that mimic anxiety. Alcohol can initially sedate but later increase feelings of unease.

If you’re already prone to anxiety, try cutting back on or eliminating stimulants. Opt for calming, nourishing foods and drinks: herbal teas like chamomile or peppermint, complex carbs, or warm, grounding meals.

7. Create a toolkit of go-to calming tools.

Having sensory-based items or routines you can turn to when you feel anxious helps you feel prepared. These can include:

• Essential oils (like lavender, eucalyptus, or frankincense)

• Favorite worship or calming music

• A comforting scent like soap or lotion

• Fidget tools, worry stones, or a warm compress

• Scripture cards or affirmations

These tools engage your senses and redirect your brain toward something familiar and comforting. Keep your anxiety kit accessible — in your car, purse, or nightstand.

8. Set aside time specifically to identify and process or pray about your fears and worries.

Set aside intentional time to connect with God. Write out your prayers or speak them aloud:
“I’m scared about [name what it is]. I would like peace.”
Notice moments of comfort, calm, or reassurance.

9. Don’t resist the panic — observe and allow.

Fighting against a panic attack or anxious moment can make it worse. Instead, try to ride it out like a wave. Name what’s happening: “This is panic, it’s going to pass.” Try to stay curious about it rather than afraid of it.

Acting as if you’re not afraid — sitting still, slowing your breathing, or smiling — can send calming signals back to your brain. The key is to tolerate the discomfort without fearing it. Over time, your brain learns: “This feeling is unpleasant, but it’s not dangerous.”

10. Reach out for support.

Anxiety thrives in isolation. One of the most healing things you can do is let someone in. Tell a trusted friend, pastor, family member, or therapist what you’re feeling. You don’t need to have it all figured out — you just need someone to witness your struggle.

Healing is possible — and you are not beyond hope.