5 Simple Tips to Manage Anxiety During Stressful Times

We all experience moments of anxiety—those times when our minds race, our hearts pound, and we feel overwhelmed by the demands of life. Whether it’s exams, work deadlines, or just the pressures of everyday living, anxiety can creep up on us when we least expect it. The good news? There are some simple, effective strategies you can use to help manage anxiety and regain a sense of calm. Here are five tips and tricks to keep in your mental wellness toolkit:

1. Practice Deep Breathing

When anxiety strikes, your body goes into “fight or flight” mode, which can cause shallow breathing and increased tension. Deep breathing is one of the quickest ways to calm your nervous system and bring your focus back to the present moment.

• How to Do It: Try the 4-7-8 technique. Inhale deeply through your nose for 4 seconds, hold your breath for 7 seconds, and then exhale slowly through your mouth for 8 seconds. Repeat this 3-4 times, and you should notice a reduction in your anxiety levels.

2. Use Grounding Techniques

Grounding exercises help you anchor yourself in the present moment, pulling you away from anxious thoughts about the future or past.

• How to Do It: The 5-4-3-2-1 method is a popular grounding technique. Focus on:

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

This exercise helps distract your mind from anxiety and brings your awareness back to your surroundings.

3. Limit Your Caffeine Intake

While that cup of coffee might seem like a great way to start your day, caffeine can actually increase feelings of anxiety. It’s a stimulant that can cause jitteriness, increased heart rate, and restlessness, all of which can mimic or worsen anxiety symptoms.

• How to Do It: Try switching to decaf or herbal teas, or gradually reduce your caffeine intake. Notice how your body responds when you make the switch—you might be surprised at how much calmer you feel!

4. Create a Worry Journal

Sometimes, anxious thoughts can spiral out of control, especially when they remain bottled up in our minds. Writing them down in a worry journal can help you process those thoughts and put them into perspective.

• How to Do It: Set aside 10-15 minutes each day to write down your worries, no matter how small or big they may seem. After you’ve written them down, close your journal and give yourself permission to move on from them. You can revisit them later if needed, but for now, they’re on paper, not weighing down your mind.

5. Practice Gratitude

When anxiety is taking over, it’s easy to focus on what’s going wrong. Practicing gratitude can help shift your mindset from a place of fear to one of appreciation. It doesn’t make anxiety disappear, but it can help you find balance in the midst of it.

• How to Do It: Each morning or before bed, write down three things you’re grateful for. These can be small things, like a delicious meal, or bigger things, like supportive friends or family. Focusing on the positives helps to rewire your brain for optimism, even during stressful times.