Ever feel like your mind is a runaway train and you’re just a passenger along for the terrifying ride? I know that feeling all too well. For years, my life was a cycle of unhealthy habits. I was stuck in a loop of binge eating, endless gaming, and avoiding my problems. Anxiety was my constant companion. It told me I couldn’t change and that I was destined to feel this way forever.
But it was wrong.
I learned that managing anxiety isn’t about finding a magic cure. It's about building a toolkit of simple, practical techniques that help you reclaim control, one moment at a time. It’s a journey I’m still on, but these are the ten things that have made the biggest difference in my daily life.
1. Focus on Your Breath
When anxiety spikes, your breathing gets shallow and fast. This sends a panic signal to your brain. You can interrupt this cycle with a simple breathing exercise. It's not a complicated ritual. Just stop what you’re doing and take a slow, deep breath in through your nose. Feel your belly expand. Then, slowly exhale through your mouth. Repeat this three or four times. It’s a physical reset button for your nervous system. It pulls you out of your head and back into your body right here and now.
2. Move Your Body
You don’t need to run a marathon to fight anxiety. When I started my journey to lose over 110 pounds, I didn’t begin at a gym. I started by walking. Just a short walk around the block. Physical movement releases tension and changes your brain chemistry for the better. When you feel that anxious energy building, put on your shoes and go for a walk. Swing your arms. Notice the world around you. It helps get the nervous energy out of your body so it doesn't get stuck in your mind.
3. Write It Out
Anxious thoughts love to swirl around in your head where they can grow and seem much bigger than they are. Get them out. Grab a notebook and a pen and do what I call a “brain dump.” Write down every single thing that’s worrying you. Don’t edit yourself. Don't worry about grammar or making sense. Just get it all on paper. Seeing your worries written down often shrinks them down to a manageable size.
4. Tackle One Thing at a Time
Anxiety thrives on overwhelm. When your to-do list feels like a mountain, it’s easy to freeze up and do nothing at all. The secret is to break it down. Don’t look at the whole mountain. Just look at the very first step. What is the one small thing you can do right now? Wash one dish. Answer one email. Read one page. Finishing a small task provides a sense of accomplishment and builds momentum to tackle the next one.
5. Talk to Someone You Trust
Anxiety wants to isolate you. It tells you that no one will understand and that you’re a burden. That’s a lie. Calling a trusted friend or family member can make a world of difference. You don’t even need them to solve your problems. Just having someone listen with empathy can lift a massive weight off your shoulders. Sharing your struggle reminds you that you’re not alone in this.
6. Get Outside in Nature
There is something incredibly calming about being in nature. Stepping outside for just a few minutes can help ground you. Feel the sun on your skin or the breeze on your face. Look at the trees, the sky, the clouds. It reminds you that there’s a big, beautiful world outside of your anxious thoughts. It helps put your problems into perspective.
7. Fuel Your Body Wisely
I used to turn to junk food for comfort, but I quickly learned that sugar crashes and caffeine jitters were making my anxiety worse. What you eat directly impacts your mood and energy levels. Try to focus on whole foods—plenty of protein, healthy fats, and complex carbs. And drink lots of water. When your body is properly nourished, your mind is much more resilient and better equipped to handle stress.
8. Prioritize Prayer
For me, this is the anchor for everything else. When my own strength isn’t enough and my worries feel too heavy to carry, I turn to God. Prayer isn’t about a magic fix. It’s about conversation. It’s about handing over my anxieties to someone far greater than them. It gives me a profound sense of peace and reminds me that I don’t have to figure everything out on my own. My faith has been the foundation of my recovery, providing strength and purpose when I felt lost.
9. Practice Daily Gratitude
Anxiety forces you to focus on what could go wrong. Gratitude shifts your focus to what is already right. At the end of each day, I take a moment to write down three things I’m thankful for. They don't have to be big things. A good cup of coffee. A conversation with a friend. The feeling of the sun through a window. This simple habit retrains your brain to look for the good, even on hard days.
10. Celebrate Small Wins
When I was losing weight, I didn’t just celebrate every 10 pounds I lost. I celebrated choosing a healthy meal over junk food. I celebrated going for a walk when I didn’t feel like it. We often dismiss small progress, but those small wins are everything. They are proof that you are moving forward. Acknowledging them builds confidence and creates a positive feedback loop that makes the next right choice a little easier.
Managing anxiety is an ongoing practice, not a destination. Some days will be harder than others, and that’s okay. The goal isn’t perfection. The goal is progress. It’s about choosing one of these tools and trying it out.
So, what is one small step you can take for yourself today?
