Calming the Storm: 7 Therapist-Recommended Strategies to Decrease Anxiety Symptoms

Anxiety is a natural human response to stress, uncertainty, or potential danger. But when it becomes persistent, overwhelming, or interferes with daily functioning, it's time to take a closer look at ways to manage it. As a therapist, I work with many clients who experience anxiety in various forms—from racing thoughts and physical tension to difficulty sleeping or concentrating. The good news is: there are proven, practical strategies that can help. Here are seven effective techniques to help reduce anxiety symptoms and cultivate a greater sense of calm and control:

1. Practice Deep Breathing

Anxiety often triggers shallow, rapid breathing. In contrast, slow, deep breathing activates the body’s relaxation response. Try this simple method:

• Inhale slowly through your nose for a count of four.

• Hold for four counts.

• Exhale through your mouth for a count of six.

• Repeat for a few minutes.

This type of breathing helps calm the nervous system and lowers physical arousal.

2. Challenge Anxious Thoughts

Anxiety thrives on “what ifs” and worst-case scenarios. Cognitive-behavioral therapy (CBT) teaches us to challenge these patterns:

• Ask yourself: Is this thought realistic? What evidence supports or refutes it?

• Consider alternative outcomes.

• Focus on what you can control, not what you can’t.

Writing these thoughts down can also help create distance and perspective.

3. Use Grounding Techniques

Grounding brings your attention back to the present moment, which is especially helpful during anxiety spikes. Try the 5-4-3-2-1 method:

• 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 engages your senses and interrupts anxious thinking.

4. Limit Stimulants and Screen Time

Caffeine, sugar, and constant notifications can overstimulate your nervous system. Consider:

• Cutting back on caffeine and alcohol

• Setting screen curfews (especially before bed)

• Creating tech-free zones in your home

Reducing overstimulation gives your brain a chance to reset.

5. Prioritize Sleep and Routine

A tired mind is more prone to anxiety. Establishing a consistent routine can be grounding:

• Aim for 7–9 hours of sleep per night

• Stick to regular meal and wake times

• Create a calming wind-down ritual before bed

Sleep hygiene and structure send signals of safety to the brain.

6. Move Your Body

Exercise is a natural anxiety reducer. It releases endorphins and helps regulate stress hormones like cortisol. You don’t need an intense workout:

• A daily walk

• Gentle yoga or stretching

• Dancing or biking

The goal is to move in a way that feels good and sustainable.

7. Reach Out for Support

Anxiety can feel isolating, but you’re not alone. Connection is key:

• Talk to a friend or family member

• Join a support group

• Consider working with a licensed therapist

Sometimes just saying “I’m feeling anxious” can help defuse its power.

Final Thoughts

Managing anxiety doesn’t mean eliminating all stress. It means building resilience, awareness, and tools to respond more effectively. Progress may be gradual, but each step you take makes a difference.

Remember: your anxiety is not a personal failing—it’s a signal. When you learn to listen and respond with care, healing begins.