How to Reduce Anxiety and Reclaim Your Peace

/ A. Ward, LPC

Anxiety is part of the human experience—an emotion that whispers (or sometimes shouts) that something is uncertain or unsafe. It’s a signal, a call to pay attention. But when anxiety becomes chronic, it can feel like a heavy chain holding us back from living wholeheartedly. The good news? We can develop practices that help reduce anxiety and return to a grounded, present state.

Over the years, I’ve learned that anxiety often feeds on fear and the stories we tell ourselves. Let’s dive into some practical ways to reduce its grip.

1. Name It to Tame It

Anxiety thrives in ambiguity. A phrase first coined by psychiatrist Dr. Dan Siegel, “Name it to Tame It” is the first step in lowering anxiety levels. By identifying what you’re feeling, you reduce the intensity of the anxiety you’re experiencing. Are you nervous, scared, overwhelmed, or uncertain? Naming the specific emotion creates space between you and the anxiety. It signals to your brain: I see you, but you don’t control me.

Practice:
When anxiety arises, pause and ask yourself:

  • What am I feeling right now?
  • What is this anxiety trying to tell me?

Writing your thoughts in a journal can also help externalize the emotion, making it feel more manageable.

2. Challenge the Stories in Your Head

Anxiety often spins narratives about worst-case scenarios. These stories are rarely accurate, but they feel real because they tap into our vulnerabilities. When you feel anxiety building, pause and question the story you’re telling yourself.

Ask:

  • Is this story true?
  • What’s another possible explanation?
  • What would I tell a friend in this situation?

Consciously reframing the narrative with a more positive or realistic one helps you regain control of your perspective.

3. Connect with Your Breath

Our breath is a powerful tool for regulating our nervous system. When we’re anxious, our breathing becomes shallow, reinforcing the body’s stress response. Slowing down and deepening your breath can calm the mind and body almost instantly.

Try this “Box Breathing” exercise:

  • Inhale deeply for four counts.
  • Hold your breath for four counts.
  • Exhale slowly for six counts.
  • Repeat for a few minutes.

This practice shifts your body from the sympathetic nervous system, or fight/flight/freeze response, to the rest-and-digest response of the parasympathetic nervous system.

4. Build a Resilience Toolkit

Resilience isn’t about avoiding anxiety—it’s about learning to navigate it. Cultivating small daily habits can create a foundation of calm.

Ideas for your toolkit:

  • Movement: A walk, yoga, or dance can release pent-up energy.
  • Gratitude: Write down three things you’re thankful for daily.
  • Connection: Share your worries with a trusted friend or loved one.
  • Nature: Spend time outside to reconnect with the bigger picture.
  • Journaling: Write down your thoughts and feelings. If you notice a pattern of negative stories, actively reframe them into more positive narratives.
  • Prayer or meditation:
    The practice of prayer can lead to comfort and peace. Studies show it reduces muscle tension, slows your heart rate, and can actually change your brain chemistry.
  • Know when to ask for help: If you continue to struggle with anxiety or it feels overwhelming, consider therapy to gain tools for managing your inner narrative

These practices remind us that we are capable, grounded, and supported.

5. Be Compassionate with Yourself

Anxiety can make us feel weak or flawed, but it’s just part of being human. Instead of judging yourself, practice self-compassion. Speak to yourself with the same kindness you’d offer a struggling friend.

Positive Affirmations to try:
“I’m doing the best I can, and that’s enough.”

“I am not my anxiety.”

“I am present, calm, and focused.”

“I am safe and protected.”

6. Seek Help When Needed

Sometimes, anxiety feels too big to handle alone. There’s no shame in reaching out to a therapist or counselor. In fact, it’s one of the bravest steps you can take toward healing.

Anxiety doesn’t have to dictate your life. By acknowledging it, challenging it, and building habits that foster resilience, you can reduce its impact and create space for joy and connection. Remember, you are not alone in this journey—and you are stronger than you think.

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