Anxiety isn’t just about panic attacks or extreme stress. It’s that daily overthinking, tension, or unease that creeps in at the worst moments. The good news? You don’t need a 10-step program to manage it. Here are three fresh, practical strategies to help you feel more in control right now.
1. Talk to Your Anxiety Like an Old Friend
Most people fight their anxiety. But what if, instead, you treated it like an old friend who means well but gets a little dramatic? Next time you feel anxious, say something like:
🗣️ “Hey, I see you. What are you trying to tell me?”
- If it’s warning you about something, acknowledge it but remind yourself you’re capable of handling it.
- If it’s just noise, tell it, “Thanks, but I’m good.”
- This sounds simple, but when you stop resisting anxiety, it loses its grip on you.
2. Do a 10-Second “Reset” Trick
Anxiety loves to make things feel huge and overwhelming. So, shrink the moment down with a quick sensory reset:
🔹 Step 1: Stop and name five things you can see. 🔹 Step 2: Breathe in deeply and feel the air fill your lungs. 🔹 Step 3: Exhale slowly and release tension from your shoulders.
This interrupts the anxiety loop and grounds you back in reality. Works every time.
3. Schedule “Worry Time” (Yes, Really)
If you try to shove anxiety away, it only pushes back harder. Instead, set aside 10 minutes daily to actually let yourself worry—but only during that time.
🕒 Example: “I’ll stress about everything at 7 PM.”
- If worries pop up during the day, remind yourself: “Not now. I’ll think about it later.”
- When 7 PM comes, sit down, set a timer, and worry on purpose.
- Most of the time, by the time your worry session arrives, the anxiety is already weaker or gone.
What You Can Do Right Now
- Pick one worry you have today and say, “I hear you, but I got this.”
- Do a 10-second reset if your mind is racing.
- Schedule a “worry time” today and stick to it.
