5 Simple Strategies to Reduce Anxiety Right Now
Anxiety has a sneaky way of showing up uninvited. Sometimes it’s a racing heart before a big meeting, other times it’s a nagging sense of unease that won’t let go. I get it—because I’ve been there too.
As the founder of Seacoast Listening Lounge, I’ve had countless conversations with women who feel overwhelmed, stressed, or just plain stuck. And you know what? The first thing I tell them is this: You’re not alone.
Whether anxiety hits you like a tidal wave or simmers quietly in the background, there are simple, effective ways to bring yourself back to calm. These are strategies I’ve used personally and recommended to others—and I’m sharing them with you today.
1. Breathe Like You Mean It
I know it sounds too simple, but trust me—intentional breathing works. When anxiety starts creeping in, your breath often becomes shallow, sending signals to your brain that you’re in danger. The good news? You can reverse this response.
Here’s what I do:
• Breathe in slowly through your nose for 4 counts.
• Hold your breath for 4 counts.
• Exhale gently through your mouth for 6 counts.
This technique, called box breathing, activates your parasympathetic nervous system—the one responsible for calming you down. Within a few cycles, I feel the tension ease. Give it a try and see how quickly your body responds.
2. Get Moving—Even Just for a Few Minutes
When anxiety has me feeling frozen, I know it’s time to move my body. Exercise, even something as simple as a brisk walk around the block, releases endorphins—those feel-good chemicals that naturally lower stress.
I often recommend to clients that they:
• Stretch or do yoga poses to loosen tension.
• Dance it out in their living room to their favorite song.
• Take a short walk outside to get fresh air and shift perspective.
For me, movement isn’t about fitness—it’s about shaking off stress and getting out of my head.
3. Ground Yourself in the Present
One of my go-to tricks when anxiety feels overwhelming is grounding techniques. When I feel like my mind is racing, I use the 5-4-3-2-1 method to anchor myself in the moment:
• 5 things I can see.
• 4 things I can touch.
• 3 things I can hear.
• 2 things I can smell.
• 1 thing I can taste.
This exercise pulls me out of anxious thoughts and helps me reconnect with my surroundings. I’ve had clients tell me this technique has been a lifesaver during panic attacks or moments of high stress.
4. Name It to Tame It
A therapist once told me, “Anxiety loves to hide in the shadows.” I’ve learned that naming what I’m feeling—instead of trying to push it away—can take its power down a notch.
I’ll literally say to myself: “I’m feeling anxious right now because…” and then finish the sentence.
• Is it fear of failing?
• Worry about the future?
• Feeling out of control?
Once I name it, I often realize it’s not as scary as it felt a moment ago. Then I can address it more rationally. Try this next time anxiety hits—it’s surprisingly effective.
Final Thoughts
Anxiety doesn’t have to control your life. With a few simple strategies, you can regain control and find your calm—even in the midst of chaos.
Here’s a quick recap of the tools we covered:
Breathe deeply to calm your nervous system.
Move your body to release tension and endorphins.
Ground yourself in the present with sensory techniques.
Name your feelings to defuse their power.
Talk it out and let someone truly listen.
You deserve to feel supported, empowered, and in control. If you’re ready to take that first step, reach out today—I’d love to hear your story.
