Find Your Calm
Anxiety is something we all experience from time to time, but when it becomes overwhelming or persistent, it can start to interfere with daily life. Racing thoughts, a pounding heart, trouble sleeping—these symptoms can make it feel like anxiety is running the show. The good news? Anxiety is manageable, and small changes can make a big difference.
At Counseling In Bloom, we help clients navigate anxiety using evidence-based tools that promote balance and inner peace. Here are five simple strategies to help you regain control and find calm in moments of stress.
1. Breathe with Intention
When anxiety takes hold, your breathing often becomes shallow and rapid, reinforcing feelings of panic. Practicing deep, controlled breathing can help regulate your nervous system and bring a sense of calm.
✔ Try This:
The 4-7-8 Breathing Technique
- Inhale deeply through your nose for 4 seconds
- Hold your breath for 7 seconds
- Exhale slowly through your mouth for 8 seconds
- Repeat 3-5 times
This simple exercise helps reduce stress, slow your heart rate, and shift your focus away from anxious thoughts.
2. Challenge Negative Thoughts
Anxiety often feeds on worst-case scenarios and self-doubt. When anxious thoughts arise, challenge them with logic and self-compassion.
✔ Ask Yourself:
- Is this thought based on facts or assumptions?
- What’s the best-case scenario?
- What would I tell a friend in this situation?
Reframing your thoughts helps you regain perspective and replace fear with rational thinking.
3. Engage Your Senses
When anxiety strikes, grounding yourself in the present moment can break the cycle of overthinking. Try a sensory-based exercise to bring yourself back to reality.
✔ Try This:
The 5-4-3-2-1 Grounding Exercise
- 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
This technique shifts your focus away from your thoughts and into the present, helping you feel more centered and in control.
4. Move Your Body to Manage Anxiety
Exercise is one of the most effective ways to manage anxiety. Physical movement releases endorphins (your brain’s natural stress relievers) and helps reduce muscle tension that builds up during anxious moments.
✔ Try This:
- A 10-minute walk in nature
- Stretching or yoga
- Dancing to your favorite song
- A quick set of jumping jacks or push-ups
Even small bursts of movement help regulate emotions and promote relaxation.
5. Practice Self-Compassion
Anxiety can make you feel like you’re failing or “not handling things well.” But the truth is, struggling with anxiety doesn’t mean you’re weak—it means you’re human.
✔ Be Kind to Yourself:
- Remind yourself: “It’s okay to feel this way. I am doing my best.”
- Take a break when needed—rest is productive!
- Celebrate small victories, like getting through a tough moment.
Practicing self-compassion reduces self-criticism and helps you approach anxiety with a more gentle, supportive mindset.
When to Seek Professional Support for Anxiety
While these strategies can help with everyday stress and anxiety, sometimes professional guidance is needed. If anxiety is interfering with your daily life, relationships, or ability to function, therapy can provide personalized tools and deeper healing.
At Counseling In Bloom, we offer compassionate, evidence-based therapy to help you build confidence, and find peace.
📞 Call: 1-800- | 📧 Email: ewhite@counselinginbloom.com
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