7 Tips To Help Reduce Anxiety

Have you ever felt anxious, stressed or panicked and were unsure how to calm yourself? 

Sometimes when you are having anxiety, or in a state of panic you may unknowingly be doing things to increase those feelings of anxiety. 

It is common to get stuck in the feelings of anxiety, or future worst case scenarios while you are feeling anxiety.

It can feel hard to be in the present and to slow down when you are feeling anxiety.

There are tricks and things you can do to help and alleviate some of the symptoms of anxiety.  

Here Are 7 Ways That May Help You To Reduce Your Anxiety Symptoms:

1. Breathe

Try to take slow breaths of counting to 4, holding it and then exhaling slowly at a count of 4.

By taking slow purposeful breathes you are slowing the body down, and getting it out of the “fight or flight” mode.

Learn more about deep breathing – https://psychcentral.com/lib/learning-deep-breathing/

2. Understand That It Is Anxiety

It is helpful to be aware that what you are feeling is anxiety. 

By knowing and accepting that it is an anxiety that you are feeling, can help you to use the tools you need to feel better.

Learn more what is anxiety https://www.webmd.com/anxiety-panic/default.htm

3.  It Is Okay To Challenge Your Thoughts 

Sometimes when people are feeling anxiety and anxious thoughts they may not be thinking clearly. 

It is suggested that asking yourself a few questions when challenging anxious thoughts occur:

  1. Is this worry realistic?
  2. If the worst possible outcome happens, what would be so bad about that?
  3. Could I handle that?
  4. What might I do?
  5. Is this really true or does it just seem that way?
  6. What might I do to prepare for whatever may happen?

4. Learn Guided Meditation

Guided Medication can help you feel calmer during and prior to having anxious thoughts.

There are some great apps that can make it easier to learn and feel comfortable doing guided mediation.

Headspace- https://www.headspace.com

Calm- https://www.calm

5. Practice Positive Self Talk

It is easy to get into the habit of talking negatively about yourself, especially during times of anxiety.

Try to reframe during situations of anxiety each time you want to say a negative statement about the situation.

Some examples of positive self talk https://www.healthline.com/health/positive-self-talk#benefits-of-self–talk

6. Be Here Now

Anxiety is often future based. When people are worried obsessing about the future, they are not in the present. 

Slowing down, to force yourself to breathe and remind yourself to “Be Here Now” may help you to manage the feelings of anxiety.

7. Find Someone You Feel Comfortable Talking To

Sometimes doing all the steps will help, but you feel you can’t do it alone.

Find a licensed therapist to talk to, that can help you with your anxiety symptoms.

If you are in the Central Florida Area, please feel free to contact me to set up an appointment. http://bewellwithincounseling.com/appointments/


Erin Gray is a Licensed Mental Health Counselor and Speaker who specializes working with women who are dealing with a variety of issues and concerns.                                                                 

If you are interested in scheduling an appointment call (407) 302-8622 or send an e-mail to Erin@bewellwithincounseling.com

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** This content is intended for educational and informational purposes only. It is not intended to replace or serve as substitute for professional, medical, legal, or psychological services. **