I Have Anxiety, What Should I Do Next?

Anxiety is more than just feeling stressed; it’s your body’s natural response to worry, uncertainty, or perceived danger. While occasional anxiety is completely normal, when it becomes constant or overwhelming, it can become problematic.

But just because you are experiencing frequent anxiety doesn’t mean you have to live like this forever. There are practical strategies you can use to calm your mind and body when anxiety shows up.

Tips to Help Calm Anxiety

1. Breathe.
   Try slow, deep breaths: inhale through your nose, hold for a few seconds, and exhale slowly. It signals to your body that you’re safe.

2. Get moving.
   Exercise is like a natural stress-buster. Even a short walk can help clear your head.

3. Focus on the present.
   Anxiety loves to live in the “what ifs.” Try grounding yourself: name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.

4. Cut back on caffeine.
   That third cup of coffee might be making you feel jittery and more on edge.

5. Stick to a routine.
   Sleep, meals, and regular breaks make your mind and body feel steadier.

6. Talk it out.
   Sharing what you’re going through with a friend or family member can take some of the weight off your shoulders.

7. Try mindfulness or meditation.
   Even five minutes of slowing down and noticing your thoughts can help shift your perspective.

8. Connect with a therapist.
   Therapy is one of the most effective tools to help manage anxiety. A therapist can help you develop a deeper understanding of your anxiety triggers and learn new tools to manage them.

9. Reset your biology.
   Anxiety thrives when we’re not taking care of our basic needs. Recommit to getting consistent sleep, taking necessary medication, and eating consistent and nutritious meals.

10. Try out medication.
    There are a number of safe and trusted medications that can reduce anxiety symptoms and improve overall mental health.

When It’s Time to Reach Out

If anxiety feels constant or is interfering with your life, for example, your relationships, work, or sleep, then it’s worth talking to a professional. Therapists, doctors, and support groups can offer tools that make a real difference.

Anxiety is your body’s way of trying to protect you, but sometimes it gets a little too loud. With a few calming strategies and the right support, you can make a real change in how anxiety affects your life.

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Calm Mind Therapy is a boutique mental health practice located in Ardmore, PA, specializing in the care of children, adolescents, and adults. Our mission is to provide the Main Line with high-quality mental health services for all ages. Our goal is to help our clients achieve emotional well-being and build a life worth living. Serving clients in Ardmore, Bryn Mawr, Wynnewood, Narberth, Radnor, Lower Merion, Haverford, Havertown, Villanova, Swarthmore, Devon, Berwyn, Malvern, Bala Cynwyd, and more.