If you read our blog earlier this week, you now have a better understanding of anxiety. That’s an important first step—but you might be thinking, “Okay, but what now? How do I actually manage it?”
At Cedar Counseling & Wellness in Annapolis, we believe that understanding anxiety is only the beginning. The next step is putting actionable strategies into practice. Here are four evidence-based techniques you can start using today to manage anxiety and feel more grounded.
1. Challenge Anxious Thoughts with CBT
Cognitive-behavioral therapy (CBT) is a proven approach to reducing anxiety. It is rooted in the idea that your thoughts, feelings, and behaviors are connected. Anxious thoughts can amplify anxious feelings—and CBT helps you notice and reframe them.
A simple exercise: write down your anxious thoughts and then respond with calmer, more balanced alternatives.
For example:
Anxious Thought: “I’m going to fail this presentation.”
Balanced Response: “I’ve prepared, I know my material, and I can handle this.”
Another CBT tool is a short, calming mantra you can repeat whenever anxiety spikes:
“I’m safe.”
“I’m okay.”
“This feeling will pass.”
Small cues or reminders—like carrying a tiny object that symbolizes your strength—can reinforce your sense of control. Even a single sentence of reassurance can interrupt the spiral of anxious thoughts.
Try it now: pause for 30 seconds, write down one anxious thought, and counter it with a calm response. Notice how your body reacts.
2. Stay Present with Mindfulness
Mindfulness helps you notice your thoughts, emotions, and body sensations without judgment. The focus is on the present moment rather than worrying about the past or future.
One simple method is grounding. Use your five senses to connect with your surroundings:
See: What’s in front of you?
Hear: Notice sounds around you.
Touch: Feel textures under your fingers.
Smell: Identify nearby scents.
Taste: Sip water or notice flavors in your mouth.
Guided meditation is another way to practice mindfulness. Apps like Calm or Insight Timer offer short meditations (3–5 minutes) that help train your mind to stay present. It’s normal if your thoughts drift—gently bring your focus back without judgment.
Try it now: pick one sense and observe it fully for one minute. Even small moments like this can reduce anxious tension.
3. Deep Relaxation Techniques to Calm Your Body
Anxiety often feels like your body is stuck on high alert, but deep relaxation techniques can help you hit the “brakes” and restore calm. These tools engage your parasympathetic nervous system, helping your muscles relax, your heart rate slow, and your mind feel steadier.
Here are some examples to try:
Triangle Breathing:
Inhale through your nose for 4 counts
Hold for 4 counts
Exhale slowly through your mouth for 4 counts
Visualize drawing a triangle with each breath to help reinforce the rhythm.
Progressive Muscle Relaxation:
Focus on one muscle group at a time
Tense the muscles for a few seconds, then release
Move through the body from head to toe or toe to head
This technique helps you notice where you hold tension and release it intentionally.
Passive Muscle Relaxation:
Lie or sit comfortably and consciously let your muscles soften
Focus on areas that feel tense without actively tensing them first
Breathe into each area, letting go with each exhale
Guided Imagery:
Close your eyes and picture a peaceful scene—a beach, forest, or mountain
Engage all your senses: notice sights, sounds, smells, and textures
Let your body respond to the calming image
Practicing these techniques regularly—even when anxiety is mild—helps you respond more calmly when it spikes.
4. Move Your Body
Exercise is a research-backed way to reduce anxiety. Physical activity not only burns off stress hormones but also releases endorphins, naturally boosting your mood.
Aim for at least 20–30 minutes, four days a week. Activities can be anything you enjoy: walking, swimming, yoga, or cycling.
Exercise works both proactively, keeping baseline anxiety lower, and reactively, providing an outlet when you feel tense or overwhelmed.
Try it this week: schedule one movement-based activity you enjoy, and treat it like a non-negotiable appointment with yourself.
Putting It All Together
Anxiety can feel overwhelming, but with the right skills, it’s manageable. Start small: pick one of these strategies and practice it this week. You don’t need to wait for a crisis to try them—preparing in advance makes these tools more effective when anxiety shows up unexpectedly.
If you find that your anxiety is persistent or interfering with daily life, reaching out to a licensed therapist can make a real difference. At Cedar Counseling & Wellness, we provide individualized support to help you understand your triggers, build coping strategies, and feel more in control.
Learn more about our therapists and schedule a session today.
