Anxiety can feel overwhelming, but having a self-care toolkit filled with simple, effective practices can help you manage stress and regain a sense of control. Whether you experience occasional worry or chronic anxiety, integrating small, mindful habits into your daily routine can make a significant difference.

In this post, we’ll explore practical self-care strategies and provide resources to help you, or a loved one find support when needed.

1. Breathing exercises: the power of deep breaths

When anxiety strikes, your body's fight-or-flight response is triggered, releasing stress hormones like cortisol and adrenaline. This response prepares you to react to perceived danger, causing physiological changes such as a faster heartbeat, shallow breathing, muscle tension, and increased alertness. While this reaction is essential in real threats, chronic anxiety can keep your body in this heightened state, leading to exhaustion and difficulty focusing.

Deep breathing exercises can counteract this stress response. When you take slow, controlled breaths, it signals to your brain that you are safe, slowing your heart rate, lowering blood pressure, and reducing muscle tension. This shift promotes a sense of calm and helps regulate emotions.

Practicing deep breathing regularly can make it easier to manage anxiety when it arises. Over time, it trains your nervous system to respond to stress in a more balanced way, making it a powerful tool for everyday self-care.

2. Journaling: clearing your mind on paper

Journaling is a powerful tool for self-reflection and emotional regulation, helping to process thoughts, identify patterns, and cultivate a more positive mindset. Here are three simple journaling exercises to incorporate into your self-care routine:

• Gratitude list: Each day, write down three things you’re grateful for. These can be big or small, such as a kind gesture from a friend, a beautiful sunrise, or simply having a moment of peace. Practicing gratitude can shift your focus from stress to appreciation, supporting a more optimistic outlook.
  
  
• Thought dump: Set a timer for five minutes and write freely about whatever is on your mind. There’s no need to filter or structure your thoughts—just let them flow onto the page. This exercise helps release mental clutter, process emotions, and gain clarity on situations that may be causing stress.
  
  
• Progress tracker: Keep a record of small victories, such as moments when you successfully managed anxiety. Whether it’s using a breathing exercise during a stressful situation, stepping outside your comfort zone, or simply recognizing a trigger before it escalates, tracking progress can reinforce positive habits and boost confidence in your ability to handle challenges.

Journaling doesn’t have to be time-consuming—just a few minutes a day can make a meaningful difference in managing anxiety and promoting emotional well-being.

3. Physical activity: move your way to relief

Exercise is a natural stress reliever, releasing endorphins that help improve mood and reduce anxiety. You don’t need an intense workout—just moving your body in a way that feels good can make a difference.

The good news is that managing stress through movement doesn’t require an intense gym session. Simply incorporating small, enjoyable activities into your day can have a big impact.

Simple ways to get moving:

• Take a 10-minute walk outside: Fresh air and a change of scenery can help clear your mind and provide a mental reset.
• Stretch or do yoga for relaxation: Gentle movement helps release tension, improve circulation, and promote mindfulness.
• Do a quick workout or breathing-based movement: Low-impact exercises that focus on breath and body awareness can be especially calming.

The key is finding what works for you and making it a regular part of your routine. Whether it’s a daily walk, a five-minute stretch, or a spontaneous dance break, small movements can have a big impact on your overall well-being.

4. Grounding techniques: staying present in the moment

Anxiety often stems from overthinking the past or worrying about the future, leading to "what if" thinking—a cycle of thoughts focused on worst-case scenarios and things beyond our control. This mental spiraling can make anxiety feel overwhelming, disconnecting you from the present.

Grounding techniques are simple, yet effective strategies designed to anchor you in the here and now. By engaging your senses and redirecting your focus, these techniques help break the cycle of anxious thoughts, promoting a sense of stability and calm.

Grounding can be especially useful during moments of high stress, panic attacks, or racing thoughts. It serves as a mental "reset button," reminding you that you are safe and in control of your present experience.

5. Connecting with others: you’re not alone

Sometimes, the best self-care is reaching out for support. Talking to a trusted friend, family member, or therapist can help lighten the emotional load. If anxiety becomes overwhelming, professional help is available to provide guidance, coping strategies, and reassurance that you’re not alone.

Resources for support: If anxiety becomes overwhelming, professional help is available:

• Connections Health Solutions: Providing immediate support for individuals experiencing mental health challenges. If you're in Arizona, Pennsylvania, Virginia, or Washington, Connections is available to provide specialized services tailored to your needs, ensuring individuals and families have access to the support they deserve in their time of crisis. Connections walk-in services are available at:
   
  • Connections Phoenix: Located at 1201 South Ave, Unit 150, Phoenix, Arizona and providing support and care to adults only.
    
    
  • Connections Tucson: Located at 2802 East District Street, Tucson, Arizona and providing services to adults and youth.
    
    
  • Connections Emergency Behavioral Health Crisis Walk-in Center: Located at 1100 S. Cameron Street, Harrisburg, Pennsylvania and providing services to adults and youth.
    
    
  • Connections Kirkland: Located at 11410 NE 122^nd Way, Kirkland, Washington and currently providing services to adults only. The center will expand to provide services to youth starting Summer 2025.
    
    
  • Connections Prince William Crisis Receiving Center is set to open in Woodbridge, Virginia by Summer 2025, and will be located at the Prince William Crisis Receiving Center Complex at 14011 Worth Avenue.

• National Alliance on Mental Illness (NAMI): Offers free support groups, educational programs, and resources for individuals living with mental health conditions and their loved ones. Whether you need information about managing anxiety, connecting with others who understand your experience, or finding local services, NAMI is a valuable resource. Visit NAMI to learn more.
  
  
• 988 Suicide & Crisis Lifeline: A nationwide, 24/7 helpline offering confidential support for anyone experiencing emotional distress, suicidal thoughts, or a mental health crisis. By calling or texting 988, you’ll be connected with trained counselors who can provide immediate assistance, resources, and guidance. This lifeline is a critical resource for those in urgent need or seeking help for a loved one.
  
  
• Psychology Today: Offers expert articles, therapy directories, and insights on mental health, helping individuals find support, cope with challenges, and connect with professionals.

Everyone’s self-care needs are different. Try a few of these techniques and build a toolkit that works for you. Whether it’s breathing exercises, journaling, or seeking professional support, small steps can make a big impact on managing anxiety.

SOURCES:

https://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469?

https://psychcentral.com/health/using-brain-dumping-to-manage-anxiety-and-over-thinking?

https://positivepsychology.com/benefits-of-journaling/

https://www.talkiatry.com/blog/grounding-techniques-anxiety-coping-strategies?