Anxiety Reduction Tips

1. Grounding Techniques

Grounding helps bring your focus back to the present moment.

Try this: The 5-4-3-2-1 Method.

• 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

Use this method whenever you feel anxiety building; it’s a quick way to reconnect with the present.

2. Deep Breathing

Deep breathing is a simple yet effective way to calm your mind.

Try this:

• Take a deep breath in through your nose for a count of four.

• Hold for 4 counts

• Exhale slowly through your mouth for 6 counts

• Repeat for 1-2 minutes

This activates the body’s relaxation response and reduces symptoms of panic.

3. Progressive Muscle Relaxation (PMR)

An effective way to reduce physical tension associated with anxiety.

How to do it:

• Start at your toes and work up to your head

• Tense each muscle group for 5 seconds

• Release slowly and notice the relaxation

PMR helps your body learn to recognize and release tension.

4. Thought Disputation

Challenging your thoughts can help reduce anxiety as anxiety often stems from disordered thinking

Ask yourself:

• What evidence do I have that this thought is true?

• What’s the worst-case scenario -- and how likely is it really?

• What would I say to a friend having this thought?

Replacing anxious thoughts with more balanced ones can reduce emotional intensity.

5. Mindfulness and Meditation

Training your attention can reduce anxiety over time.

Start simple:

• Sit quietly for 5 minutes

• Focus on your breath

• Gently return your focus when your mind wanders

Consider using apps like Headspace or Calm to guide your practice.

6. Limit Stimulants

Limiting stimulants can help manage anxiety.

Try to:

• Drink more water

• Reduce intake of coffee and energy drinks

• Eat balanced, regular meals

Physical health strongly influences emotional health.

7. Seek Connection

Connecting with others can provide valuable support, act as a grounding source, or an opportunity to shift perspective. Consider reaching out to a trusted friend, family member, or therapist to seek out such support.