5 Strategies for Managing Anxious Feelings
Written by Dr. Kaity Brock
Anxiety can be pretty uncomfortable. Worries can keep you up at night, affect your appetite, and make you irritable with those around you.
Interestingly, researchers have found that humans need some anxiety to feel motivated, but too much stress can feel debilitating. To function optimally, it helps to keep your worry in that adaptable “middle zone.”
Here are five ways to begin managing your anxiety today.
1) Notice Bodily Sensations
In today’s world, there is often pressure to stay constantly productive, leading to overscheduling and burnout. Poor work habits can cause people to push past their limits and overlook their emotions, leaving them disconnected from their bodies. This disconnection may mean that you’re unaware your anxiety is rising until you reach high levels of stress.
If this sounds familiar, practice recognizing anxiety by noticing bodily sensations. One way to reattune yourself is to close your eyes and scan your body from head to toe. Do you have any pain or muscle tension? Knots in your stomach? A headache starting?
These can all be signs that your anxiety is climbing.
If you notice these sensations, try intervening in small ways throughout your day to relieve tension. This might look like taking a walk, listening to cheerful music while you work, or closing your eyes for a few minutes. The sooner you notice your anxiety, the more likely you are to stop it in its tracks.
2) Process Your Feelings
Whether you prefer to talk your feelings through with someone else, write them in a journal, or sit quietly and reflect, leaning into and processing your emotions can be an important step. Start by noticing what the emotions feel like in your body. What thoughts come up when you notice them? Get curious and dig deeper into the experience.
It can also be helpful to remember that everyone goes through difficult times—and if someone else were experiencing the same situation, they’d likely feel anxious too. It’s normal to feel this way. Once you’ve acknowledged the emotions, you might begin thinking about ways to solve the problem or what you need to feel supported.
3) Get Creative
Doing something creative can help you release pent-up energy. Follow a passion, start a project, or try something new. If your days feel regimented, taking a break to let another part of your brain play can be exactly what you need.
You don’t have to be “artistic” to feel the benefits of creativity. It’s not about the outcome—you don’t have to paint something beautiful or write a perfect song to feel the effects of creativity. Sometimes, it’s the simple act of creating that helps you feel less stressed.
4) Guided Meditation
Listening to a guided meditation is a quick and effective way to relieve stress. If you’re new to meditation, here are some tips to get started.
Guided exercises, as opposed to silent or self-directed meditations, can be a great entry point. They often include soft music, soothing imagery, and comforting words to help you unwind. It may also help to begin with shorter practices and gradually build up to longer sessions.
Remember that meditation is just that—a practice. Distraction or “mind chatter” is extremely common. When you notice your mind drifting, gently acknowledge it without judgment and return to the meditation. Over time, your body develops a kind of muscle memory, and you’ll be able to reach a sense of calm more quickly.
5) Exercise
Moving your body is a powerful way to address anxiety. The exercise doesn’t need to be intense—gentle stretching, yoga, or a simple walk can help release tension. Movement helps you reconnect with your body and shifts your brain away from worry. Exercise also releases endorphins, which boost your mood and move you one step closer to feeling better.
