At Rebalance Physical Therapy, we know that anxiety can be tough to navigate. We’re here to share some straightforward techniques that can help you manage anxiety effectively and feel more grounded.
1. Acknowledge the Anxiety
It’s easy to ignore anxiety, but that often makes things worse. When you notice those anxious feelings, acknowledge them. Say to yourself, “I’m feeling anxious,” or “I’m a bit worried right now.” This simple act of recognition helps you connect with your feelings and keeps your thoughts from spiraling out of control.
2. Tell Yourself “This Will Pass”
Anxiety can feel overwhelming, and it’s common to panic about how it feels physically. Remind yourself that these feelings are temporary and will pass. Think back to times when you felt anxious and remember that those feelings eventually faded.
3. Stay Away From Sugar & Caffeine
Sugar and caffeine can mimic or even intensify anxiety symptoms. When you’re already feeling anxious, reaching for that sugary snack or cup of coffee can make things worse. Instead, choose calming alternatives that won’t add to your stress.
4. Bring Yourself Back to the Moment
Anxiety often leads us down the “what-if” path, creating scenarios that heighten distress. To combat this, focus on the present. Ground yourself in your surroundings and tune into what’s happening in your body. This practice can help ease those racing thoughts.
5. Imagine a Calm, Safe Place
Visualizing a calm, safe space—whether it’s a favorite spot in nature or a cozy corner at home—can provide comfort during anxious moments. Take time to picture the details: the sights, sounds, and smells. You might even carry a photo of this place to remind you when you need it most.
6. Focus on Your Breath
Anxiety can disrupt your breathing, making it quick and shallow. When this happens, take a moment to practice slow, deep belly breaths. This technique can help calm your nervous system and bring you back to a state of relaxation.
7. Get Moving
Exercise is a fantastic way to release pent-up energy and reduce anxiety. If you can’t do a full workout, even a quick five-minute walk or some gentle stretching can make a difference. Regular physical activity is one of the best ways to manage and prevent anxiety over time.
