Simple Steps To Help With Anxiety
Start writing a post
Health and Wellness

Simple Steps To Help With Anxiety

Suggestions are from personal experience not medical training

Simple Steps To Help With Anxiety

According to the Anxiety and Depression Association of America, anxiety disorders are the most common mental illness in the United States. For many people, the smallest things can trigger their anxiety and, without understanding how to properly deal with it, can lead to serious consequences. In order to better manage anxiety it is important to understand how to calm yourself, how to identify the trigger, and how to confront the trigger. The steps below offer suggestions for only the first and second components.

*Keep in mind that small amounts of anxiety (like before a test) can be beneficial because they help you focus. However, it is when the anxiety grows into a distraction that it becomes a problem. Symptoms of anxiety include: shortness of breath, increased heart rate, increased blood pressure, getting shaky and sweaty, hyper vigilance, nausea, sense of impending tragedy, constant negative thoughts, and dizziness.

Being someone that deals with anxiety often, I have tried many different methods and found these to be the most successful.


This is the most obvious and most helpful tool when dealing with anxiety. It is also something that you can do anywhere and anytime. When you are starting to feel anxious about something, take deep breaths in through your nose and out through your mouth. It is important to focus on the breathing and to focus on your lungs filling and releasing. This allows your thoughts to move away from what is bothering you and towards a physical feeling that is real, happening in the present moment, and also comforting.


The environment you are in can drastically change how you feel. Sometimes just sitting outside, going for a walk, or taking a shower can help to calm you down. Even just opening a window, whether in the house or in the car, can change how you are feeling.


People are the greatest medicine you can find. Especially people that you care about. Calling someone, a friend or family member, is a very effective way of dealing with anxiety. This allows you the opportunity to talk about what’s bothering you or to work as a distraction by having the other person talk about their day. In fact, I have found that simply being near people I care about is helpful even if we are just sitting around watching TV.


Exercise is an amazing way of relieving stress. I have found jogging to be especially helpful. Not only do the endorphins released in your brain while jogging bring positive thoughts but also the harder you work yourself the easier it is to relax and sleep. And getting a good night sleep in itself is a great way to help with anxiety.


When trying to manage your anxiety it is important to be able to understand the negative in your life and to also be able to acknowledge the positive. Dealing with anxiety is more than finding ways to distract yourself from it, you must also understand it. Once you understand it, it becomes much easier to manage and control. There are many different ways to do this. One way that many people find effective is keeping a journal. This way when you are having anxiety you can look back at your journal and see what might have triggered it. The journal also works to look back on previous attacks and remind you how you dealt with them. You will be able to better figure out what works and what does not. Another way is to talk out loud. Sometimes, doing this alone works best. I find this method particularly effective because I will say things I didn’t even know I was thinking and then I become aware of what is really bothering me. Once you become aware of the negativity it is much easier to confront it. While doing this, it is also important to acknowledge a positive in your life, or else you may be overwhelmed by the negative and make your anxiety even worse.

For more information on dealing with anxiety, consult a medical professional or

Report this Content
This article has not been reviewed by Odyssey HQ and solely reflects the ideas and opinions of the creator.
the beatles
Wikipedia Commons

For as long as I can remember, I have been listening to The Beatles. Every year, my mom would appropriately blast “Birthday” on anyone’s birthday. I knew all of the words to “Back In The U.S.S.R” by the time I was 5 (Even though I had no idea what or where the U.S.S.R was). I grew up with John, Paul, George, and Ringo instead Justin, JC, Joey, Chris and Lance (I had to google N*SYNC to remember their names). The highlight of my short life was Paul McCartney in concert twice. I’m not someone to “fangirl” but those days I fangirled hard. The music of The Beatles has gotten me through everything. Their songs have brought me more joy, peace, and comfort. I can listen to them in any situation and find what I need. Here are the best lyrics from The Beatles for every and any occasion.

Keep Reading...Show less
Being Invisible The Best Super Power

The best superpower ever? Being invisible of course. Imagine just being able to go from seen to unseen on a dime. Who wouldn't want to have the opportunity to be invisible? Superman and Batman have nothing on being invisible with their superhero abilities. Here are some things that you could do while being invisible, because being invisible can benefit your social life too.

Keep Reading...Show less

19 Lessons I'll Never Forget from Growing Up In a Small Town

There have been many lessons learned.

houses under green sky
Photo by Alev Takil on Unsplash

Small towns certainly have their pros and cons. Many people who grow up in small towns find themselves counting the days until they get to escape their roots and plant new ones in bigger, "better" places. And that's fine. I'd be lying if I said I hadn't thought those same thoughts before too. We all have, but they say it's important to remember where you came from. When I think about where I come from, I can't help having an overwhelming feeling of gratitude for my roots. Being from a small town has taught me so many important lessons that I will carry with me for the rest of my life.

Keep Reading...Show less
​a woman sitting at a table having a coffee

I can't say "thank you" enough to express how grateful I am for you coming into my life. You have made such a huge impact on my life. I would not be the person I am today without you and I know that you will keep inspiring me to become an even better version of myself.

Keep Reading...Show less
Student Life

Waitlisted for a College Class? Here's What to Do!

Dealing with the inevitable realities of college life.

college students waiting in a long line in the hallway

Course registration at college can be a big hassle and is almost never talked about. Classes you want to take fill up before you get a chance to register. You might change your mind about a class you want to take and must struggle to find another class to fit in the same time period. You also have to make sure no classes clash by time. Like I said, it's a big hassle.

This semester, I was waitlisted for two classes. Most people in this situation, especially first years, freak out because they don't know what to do. Here is what you should do when this happens.

Keep Reading...Show less

Subscribe to Our Newsletter

Facebook Comments