Finding Calm in the Chaos: 5 Ways to Manage Anxiety in Your Daily Life

Anxiety is a natural part of life, but for many, it becomes an overwhelming presence that interferes with daily functioning and peace of mind. Whether it’s generalized anxiety, social anxiety, or panic disorder, learning to manage it can make a profound difference in mental and emotional well-being. As Dr. Edmund Bourne, author of The Anxiety and Phobia Workbook, notes, “You can’t eliminate anxiety, but you can learn to respond to it in healthier ways.” Fortunately, there are practical tools and strategies to help.

1. Breathe Through the Moment - When anxiety strikes, it often hijacks our body’s natural rhythm. Simple, mindful breathing exercises can be incredibly grounding. Deep breathing slows the heart rate, reduces physical tension, and signals to the brain that you are safe. As psychotherapist Dr. Jon Kabat-Zinn emphasizes, “Mindfulness means paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally.” Breathwork is a foundational way to bring yourself back into the present.

2. Challenge Negative Thoughts - Cognitive Behavioral Therapy (CBT) teaches us that not all thoughts are facts. Anxiety often feeds on worst-case scenarios and catastrophizing. Learning to recognize and challenge these distorted thoughts can significantly reduce their power. “The mind is its own place and in itself can make a heaven of hell, a hell of heaven"(David D. Burns). Journaling, talking with a therapist, or using CBT worksheets can help reframe these thoughts in a more balanced way.

3. Prioritize Physical Health - There’s a strong link between physical and mental health. Regular exercise, adequate sleep, and a healthy diet play vital roles in managing anxiety. Movement helps release endorphins, which are natural mood lifters. Limiting caffeine and alcohol can also reduce physical symptoms of anxiety. As Dr. Bessel van der Kolk, trauma expert and author of The Body Keeps the Score, explains, “We can’t fully heal unless we engage the body in the healing process.”

4. Seek Connection and Support - Anxiety often thrives in isolation. Reaching out to others, whether friends, family, or a therapist, helps break the cycle of rumination. Talking to someone who listens without judgment can offer new perspectives and emotional relief. As Dr. Carl Rogers once said, “When someone really hears you without passing judgment on you, without trying to take responsibility for you, it feels damn good!” Therapy, in particular, offers a safe space to explore anxiety and build coping strategies.

Taking the First Step - Managing anxiety is an ongoing journey, not a quick fix. By integrating these tools into your daily life and working with a supportive therapist, you can learn to live with anxiety without letting it control you. If you’re struggling, know that you’re not alone—and help is available. At Greenstone Counseling, we’re here to walk alongside you with compassion, clarity, and care.