11 Anxiety Management Tips


  1. Anxiety can creep up on us with little to no notice. Perhaps you have experienced anxiety when thinking about a life circumstance, relationship concerns, job concern, health concerns etc. You may even feel anxiety is you have to fly in a plane or take a long distance car ride. Some of you may even experience anxiety if you are going to have sex, or if you even think about having sex. Here are a few tips that you can use whenever you feel that anxiety is getting the best of you.


  1. Use your breath - Inhale for a count of 5, hold your breath for a count of 5, then exhale for a count of 8. This will help bring your body back into "rest and digest" mode.

  2. Write it down - if something is bothering you, use a journal or note taking app and write down how you feel and what you notice.

  3. Speak it aloud - if you don’t want to write it down, speak it aloud. Use a voice recording memo on your smart phone or tablet to record how you feel and what you notice.

  4. Share with someone your trust - do you have a friend or a family member that you feel you can trust with sharing your fear, worries, or concerns with? Ask a friend or family member if they would be willing to listen and hear some of your concerns. Tell them you aren't necessarily looking for advice, just want to share and process.

  5. Spend time with family and friends - if possible, arrange some time to spend with family and friends. Create a casual get together that enhances communication, playfulness, and pleasure.

  6. Get bodywork done - work with a massage therapist, acupuncturist, or other bodywork professional to help ease anxiety symptoms.

  7. Get creative - use art (painting, drawing, music, dance, crafts, etc) to express your anxiety. Create something meaningful and original as a way to express your anxiety and take back control.

  8. Move - practice movement in some capacity. This could be working out, going for a walk or run, dancing, paddle boarding, swimming etc. Movement can help create dopamine and oxytocin - two chemicals from our brains that lead to feeling of happiness and euphoria.

  9. Work with a mental health therapist - working with a therapist can be an incredibly helpful additional to any anxiety management. A therapist can provide a brave space for you to explore your feelings and concerns, and they can teach you additional tools to manage anxiety symptoms.

  10. Join a group - there are several groups that are based on offering support for anxiety management. Groups meet in-person or online and focus on a variety of concerns that lead to anxiety.

  11. Speak to a medical professional - if the anxiety you feel becomes overwhelming at times leaving you to feel out of options, it may be time to speak to a medical professional such as your general practitioner or a psychiatrist who can provide you with a list of medication or herbal supplements that may compliment any other treatment modalities you have chosen.

#anxiety #anxietymanagement #mentalhealth

© 2020 by Roger J. Kuhn, LMFT #96853