How To Calm Anxiety: 6 Proven Techniques That Work

What Is Anxiety?

Anxiety is a natural response to stress. It is a feeling of fear or worry about something that might happen in the future. However, when anxiety becomes overwhelming, it can start to affect your daily life. Anxiety disorders are common, and they come in many forms, including generalized anxiety disorder (GAD), social anxiety, and panic disorder.

While anxiety is often triggered by external events, it can also be a result of internal factors such as thoughts, memories, or past experiences. Managing anxiety is possible with the right tools and support.

Practice Deep Breathing

Deep breathing is one of the simplest and most effective ways to calm anxiety. Controlled breathing activates the body’s relaxation response, lowering heart rate and easing tension.

How to do deep breathing:

• Sit or lie down in a comfortable position.
• Close your eyes and breathe in slowly through your nose for a count of four.
• Hold your breath for a count of four.
• Exhale slowly through your mouth for a count of six.
• Repeat this cycle for several minutes until you feel more relaxed.

Deep breathing helps redirect attention to the present moment, reducing the intensity of racing thoughts and restoring a sense of calm.

Use Progressive Muscle Relaxation (PMR)

Progressive muscle relaxation helps release physical tension stored in the body. This technique involves tensing and then relaxing muscle groups one at a time. It allows the body to experience the difference between stress and relaxation.

How to do PMR:

• Start with your feet and work your way up to your head.
• Tense each muscle group for five seconds (e.g., curl your toes, squeeze your fists).
• Relax the muscles completely for 20 seconds.
• Notice the contrast between tension and relaxation.
• Repeat with each muscle group: legs, abdomen, chest, arms, hands, shoulders, neck, and face.

Try Mindfulness Meditation

Mindfulness meditation is a practice that involves focusing on the present moment without judgment. It can help you become more aware of your thoughts and feelings. This way, you can detach from the overwhelming emotions of anxiety.

How to practice mindfulness:

• Find a quiet space where you won’t be disturbed.
• Sit comfortably with your back straight and your hands resting on your lap.
• Focus on your breathing, paying attention to each inhale and exhale.
• If your mind starts to wander, gently bring your focus back to your breath.
• Practice for 5 to 10 minutes, gradually increasing the time as you become more comfortable.

Challenge Negative Thoughts

Anxiety often stems from negative thought patterns that lead to irrational fears and worries. Cognitive Behavioral Therapy (CBT) is a proven method used to challenge and reframe these thoughts. By identifying and changing negative thinking, you can reduce anxiety and develop a more balanced perspective.

How to challenge negative thoughts:

• Identify the negative thought that is causing your anxiety (e.g., “I will fail this test”).
• Ask yourself if the thought is realistic. Is there evidence to support it?
• Reframe the thought into a more balanced, positive one (e.g., “I have studied hard, and I will do my best”).
• Focus on what you can control and let go of what is outside of your control.

Stay Active

Regular movement is a natural way to reduce stress and lift your mood. Exercise releases endorphins, the brain’s feel-good chemicals, while improving sleep and overall energy levels.

How to get active:

• Go for a walk or run outside.
• Try yoga or other forms of stretching.
• Participate in a fun physical activity like dancing or swimming.
• Even short bursts of activity, such as stretching or doing jumping jacks, can help reduce anxiety.

Exercise can be a great way to distract your mind from anxious thoughts and improve your overall well-being.

Seek Professional Help

If anxiety is interfering with your daily life, it may be time to seek professional help. Therapy, particularly Cognitive Behavioral Therapy (CBT), is an effective treatment for anxiety. A therapist can help you understand the underlying causes of your anxiety and teach you techniques to manage it more effectively.

At The Howard Center for Wellness, we specialize in providing therapy for individuals dealing with anxiety. Our team of licensed professionals offers a wide range of services, including individual therapy, family counseling, and specialized programs for children and adults.

We tailor our treatments to meet each person’s unique needs, helping them develop the tools they need to manage anxiety in the long term.

How The Howard Center for Wellness Can Help

The Howard Center for Wellness recognizes how debilitating anxiety can be. Our team of experienced therapists is dedicated to helping you find relief from anxiety through personalized, evidence-based approaches. We offer both in-person and virtual therapy options to make it easier for you to get the care you need.

We accept a wide range of insurance plans, ensuring that you have access to the mental health support you deserve. Our flexible appointment options allow you to receive care at times that work best for your schedule.

If you are struggling with anxiety, we are here to help. Reach out to us today to schedule a consultation and take the first step toward feeling better.

Learning how to calm anxiety is possible with the right techniques and support. Whether you practice deep breathing, engage in physical activity, or seek therapy, there are many ways to reduce the impact anxiety has on your life. At The Howard Center for Wellness, we are committed to helping you find the tools that work best for you.

If you are ready to take control of your anxiety, our team is here to support you every step of the way. Contact us today to begin your journey toward peace and well-being.